“A lapse on Saturday? Sunday normal, Monday, we start again”: Dr Jean-Michel Cohen’s rule to stop feeling guilty.

Succumbing to a generous slice of cake or raclette with friends often provokes intense feelings of guilt. However, according to renowned nutritionist Dr. Jean-Michel Cohen, this type of indulgence is not worth worrying about. A balanced diet is built up over several weeks, not over a single meal.

Can a dietary imbalance really put on weight?

Many people think that a single excess will ruin all their efforts. But Dr. Jean-Michel Cohen believes this is a mistake. Diet is not a question of a single meal, but of an overall balance established over several weeks.

Allowing ourselves occasional indulgences is part of a healthy relationship with food. What’s more, eating something you feel like eating doesn’t have to mean you’re having a craving. This remains true if we savor the moment with full awareness.

Fat mass gain is the result of a significant and repeated caloric excess over time. A lavish dinner or a festive weekend won’t wipe out your progress. On the other hand, if these moments of gluttony are repeated regularly, weight gain can occur.

“A gap on Saturday? Sunday normal, Monday, we start again. Period.”

Why does the scale display a higher weight?

It’s not advisable to step on the scales immediately after a crash. Foods high in fat, sugar and salt promote water retention and glycogen storage. As a result, the figure displayed may be temporarily higher.

This does not mean that you have gained body fat. This phenomenon is transitory and generally disappears within a few days. So don’t interpret this figure as a definitive failure.

• Diet is a balancing act over several weeks
• A pleasure food enjoyed consciously is not a craving
• Fat mass gain requires repeated caloric excess
• Water retention often explains temporary weight gain
• It’s enough to resume a balanced diet with the next meal.

Dr Jean-Michel Cohen’s advice on what to do after a meltdown

The worst reaction would be to try to compensate at all costs. Skipping meals, drastic deprivation or intensive exercise sessions generate a strong sense of frustration. This behavior can lead to new episodes of compulsive eating.

In his book Savoir maigrir, enfin! (published by First), Dr. Jean-Michel Cohen proposes a simple method: the “24-hour reset”. This approach consists in accepting the deviation, then returning to a healthy diet at the next meal.

The nutritionist even invites us to savour this moment of pleasure to the full. Guilt does nothing constructive. On the contrary, it can fuel a vicious circle that is counterproductive for your health.

The trap of over-compensation

Trying to make up for an excess by severe restrictions is often a painful experience for the body. This strategy generates frustration and can trigger new compulsions. Dr. Jean-Michel Cohen recommends a gentler approach.

Resuming normal eating habits remains the best solution. In this way, the body regains its equilibrium without additional stress. It also preserves a calmer relationship with food.

Building a healthy relationship with food

Dr. Jean-Michel Cohen ‘s message is clear: a one-off indulgence does not define your eating habits. Small pleasures are part of a balanced life. From now on, you can embrace them without fear or excessive guilt.

Basal metabolic rate is the number of calories your body needs each day. As long as your overall intake remains consistent with this requirement, weight gain does not occur. Only regular and prolonged overeating can permanently alter body composition.

Consciously indulging in indulgence contributes to a serene relationship with food. This approach promotes a sustainable lifestyle, far removed from restrictive diets. Pleasure and balance can coexist harmoniously.

In the end, the key lies in the regularity of good habits. An occasional lapse is not enough to call everything into question. Getting back on track with your diet is enough to maintain your goals over the long term.

• Dr Jean-Michel Cohen