Last Updated on: 16th January 2025, 10:33 am
This article was written by Associate Registered Nutritionist (ANutr) Cherie Ko, and reviewed by Registered Dietitian, Sarah Idakwo
What is the Last Supper Effect?
Imagine this: you’re about to start a new diet on Monday or at the 1st of the month or the 1st day of a new year, or perhaps you’ve decided to cut out certain foods for good. The night before, you feel an overwhelming urge to indulge—eating all the foods you think you’ll soon have to give up. This feeling of a “last chance” to enjoy your favourite meals is known as the Last Supper Effect.

Why does it Happen
The Last Supper Effect is driven by a scarcity mindset around food, where the anticipation of future restriction creates a heightened desire to eat certain foods while they are still “allowed.” This mindset often begins with good intentions—like wanting to improve your health or cut back on less nutritious foods. But the restrictive nature of most diets or food rules can backfire, leading to an intense urge to overeat in the present moment as a way to prepare for future deprivation.
When we label foods as “off-limits” or think of them as the enemy, the human brain begins to place a higher value on those foods. The anticipation of not being able to have them increases cravings, making it harder to resist. As a result, you might end up eating more than you usually would, simply because you believe you won’t get another chance. This mentality, rooted in scarcity, can set the stage for overeating or bingeing.
The Last Supper Effect, Binge-Restrict Cycle, and Binge Eating
Research has consistently shown that both restricted access to food and the mere anticipation of food restriction are linked to increased consumption of that food in a binge-like fashion (1) . When we tell ourselves that certain foods are forbidden, we create a psychological tension between wanting to eat the food and feeling like we shouldn’t. This tension often leads to an eventual breaking point where you overindulge in the very foods you’ve been trying to avoid but end up feeling so much guilt and shame. These negative feels set the stage for self loathing, low self esteem, low self worth and the need to restrict even harder which then gets you stuck in the binge- restrict cycle.
Labelling Foods as “Good” or “Bad”
The Last Supper mentality is often fuelled by labelling certain foods as “good” or “bad.” For example, if you label cake or pizza as “bad” foods, these become the very items you crave when thinking about restrictions. In fact, these labelling can make the so-called “bad” foods more enticing. At the same time, you reinforce a mindset of deprivation by convincing yourself that you are only allowed to eat “good” foods. This cycle creates a sense of rebellion against your own rules, leading to indulgence in the “bad” food.

Shame, Guilt, and the All-or-Nothing Mentality
After indulging in the forbidden foods, you may experience intense feelings of shame or guilt for having “broken” your diet. These emotions can fuel an all-or-nothing mentality, where you think, “Since I’ve already messed up, I might as well keep eating.” This mindset perpetuates the cycle of bingeing followed by renewed restriction, trapping you in a repeating pattern of overeating and then restricting in an attempt to compensate.
Breaking Free from the Last Supper Effect
While the Last Supper Effect often begins with good intentions, the restrictive mindset behind it can easily backfire. The anticipation of future deprivation can trigger an overwhelming urge to indulge.
The truth is, the problem lies not in the desire to change eating habits, but in the way we frame it. Instead of telling ourselves that it’s the ‘last supper’, embracing a more balanced and sustainable approach to food could remove the idea that food is scarce, and the need for ‘over indulgence’.
Here are a couple of tips for developing a more balanced, non-restrictive approach to food and moving away from unhealthy patterns:
- Give Yourself Permission to Eat
Removing the sense of urgency or scarcity around food could allow you to break free from the Last Supper Effect. This includes not putting labels on foods or making certain foods off limits. This eliminates the need to “get it all in” before a period of restriction. When you give yourself permission to enjoy food whenever you need or want it, reminding yourself that you can have this food today, tomorrow, in a month’s time etc and actually following through, the urgency to binge dissipates.
- Ditch the ‘All or Nothing’ Mentality
The Last Supper Effect thrives on an all-or-nothing mindset, where you may feel the need to eat everything “now” before entering a strict, unsustainable diet. Instead, learn to enjoy foods in moderation, understanding that no single meal will make or break your progress.
- Focus on Consistency, Not Perfection
A balanced approach to eating isn’t about getting it right 100% of the time. It’s about being consistent with regular, nourishing meals that fuel your body and satisfy you. Instead of swinging between the extremes of overeating and restricting, focus on maintaining consistent eating patterns throughout the day.

- Recognise the Power of Small Actions
The Last Supper mindset is often driven by the false belief that a drastic overhaul is needed to see results. However, it’s the small, everyday actions that matter most. Rather than gearing up for one final binge before cutting out entire food groups or restricting calories- ask yourself what you need, why you want to make these changes, are the changes coming from a place of self care or self control? When you have your answer, then, try making gradual, sustainable changes. Small steps will accumulate over time, and this will work towards healthy habits that you will keep for life.
- Practise Mindful Eating
Mindful eating involves slowing down and paying attention to the sensory experience of eating—how your food tastes, smells, and feels—without judgement. By staying present, you can become more attuned to your body’s hunger and fullness cues, which helps prevent overeating. This also means allowing yourself to enjoy your food without feeling rushed or anxious about what comes next.
Conclusion
Breaking free from the Last Supper Effect requires a shift in mindset, moving away from restrictive patterns and embracing a more balanced approach to eating. The idea that any meal could be your “last chance” to indulge is a harmful narrative that keeps you trapped in the binge-restrict cycle. By giving yourself unconditional permission to eat, focusing on consistency over perfection, and practising mindfulness, you can cultivate a healthier relationship with food. Every small action counts, and by taking a more sustainable, non-restrictive approach, you free yourself from the need for one “last supper” and foster lasting, positive change.
If you feel stuck in a binge-restrict cycle or constant cycle of the ‘last supper’, we are here to help. Reach out to our team here to schedule your free discovery call and begin your journey to recovery.