We mean cheating on your diet, and reaping some unexpected benefits.
In fact, when it comes toweight loss, dietary cheaters almost always prosper.
Maximize the weight loss benefits and minimize the damage while eating the foods you crave.
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Plan to Cheat
Having a strategy is a key part of a cheat meal.
Plan when and what you’re going to eat.
Most experts agree that one shift at the trough per week is sufficient.
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It’s a good idea to line up that cheat meal on a weekend or social occasion.
Amy Shapiro, MS, RD, CDN, Real Nutrition NYC, gives similar advice.
“Pick your poison.
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If you’re going out, pick your splurge.
Are you going to dig intocarbslike a bread basket or pastaor dessert?
Or are you planning on tossing back a few cocktails?”
She urges cheaters to avoid consuming all three of those common categories at once sitting.
In the context of strict dieting, cheat meals can aid weight loss by temporarily boosting leptin.
But if you’ve been lax with your meal plan, the leptin argument is a moot point.
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In other words, you have to be nice before you might afford to be naughty.
You’re more likely to overeat if you come to the table deprived.
Cheat in Moderation
There’s a cheat meal and there’s a cheat day… or days.
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If you’re serious about losing weight, limit yourself to one cheat meal per week.
Pick a date, a meal time and a restaurant; and put it in the diary.
There are a couple of ways to do this effectively.
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If possible, fast before the meal.
Showing up to the table famished isn’t a good idea either.
Why does it work?
How do you do it?
Hit the gym before your cheat meal (ideally before you eat anything that day).
High-rep circuit style workouts are the best depletion workouts.
Even 20 minutes can make a dent.
Want an extra boost?
Have a cup of black coffee before your sweat-sesh.
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Studies show caffeine can increase fat metabolism when taken as a pre-workout supplement.
Take Your Own Order
It’s easy to be overwhelmed by temptations on the menu.
Studies show that when people are presented with multiple food options, they eat more.
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Choose a restaurant with a menu over a buffet and, if possible, peruse the options in advance.
Stick to what you know you’ll enjoy most, and skip the rest.
Don’t Pig Out
Wait, what?
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Isn’t the whole idea of this to stuff yourself silly, to make all the sacrifice worth it?
There are two ways you’re able to stop yourself from gorging.
First, set time restraints.
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“Remember it’s a cheat meal, not a cheat day,” says White.
So eat two to three pieces of pizza, not a whole pie."
(Yes, even when cheating.)
Her best advice is to order a half-portion of that thing you love.
It’s more than enough to quench your craving without blowing your diet."
Order the BEST bang out of Cheat Meal
Some cheat meals are better than others.
Carbohydrates have the greatest influence on leptin levels, which help you burn fat and feel satisfied.
How about a few rolls of sushi?
Steak and a potato?
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Pancakes and an egg white omelet?
Dietary fat is stored as body fat more efficiently than carbohydrate or protein.
Cheat at your own risk!
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Order a Few Rounds
… A few rounds of water, that is.
Start replenishing your body while you indulge with a few large glasses of water.
Take Your Time
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Savor and enjoy.
White adds that by slowing your roll, you’ll recognize when you’re full.
That’ll help prevent overeating.
Enjoy your meal and resume your healthy plan ASAP.
White also recommends purging the fridge of leftovers to keep temptation out of your reach.
Dragging in the Gym?
This tip might seem like the most counterintuitive of all.
Cheat your face off, and see what happens.
Just don’t treat every gymplateauwith poutine.
It’s much healthier to try listening to a new Spotify playlist first.
