What You Must Know About Cheat Meals

Dr. Joey Shulman gives advice about having a cheat meal and how often you should weigh yourself when you’re trying to lose weight.

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On today’s episode of Live Lean TV, I’m sharing my 6 rules on how to use cheat meals to lose weight and boost metabolism..
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Yes, it’s time to cover the fun topic of cheat meals. If you’re wondering how cheating on your diet can help you lose fat faster, you’re going to love my 6 rules to cheat meals..
But first, let’s be real. I don’t care how focused you are with your fitness goals, everyone needs to have a little fun..
You are preparing yourself for failure if you are following a nutrition plan that is designed:
To be long-term, low carbohydrate nutrition plan.
While in a calorie deficit.
That gives you no lenience to have the occasional cheat meal.
Typically most people don’t last anymore than 12 weeks on a strict, zero-cheat policy. And when they do quit, they go back to their old ways, and fatten up even quicker..
When it comes to Living Lean, it’s all about implementing healthy lifestyle habits that are sustainable and maintainable over the long-term. This includes having the ability to eat a cheat meal to “re-carb up” once in a while..
If you’re consistently in a calorie deficit, a cheat meal can actually help re-ignite your thyroid and leptin hormones to increase your metabolism and burn even more fat..
I typically do 1 cheat meal for every 30 healthy meals. If you’re eating 5 healthy meals a day, by following this 30:1 ratio, you could have a cheat meal once every 6 days..
But, when it comes to your cheat meal, I’m not recommending you can eat whatever you want, whenever you want..
It’s time to learn how to make cheat meals work in your favor..
In other words, how to cheat to lose more fat..
Here are my 6 rules on how to use cheat meals to lose weight and boost metabolism..
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How To Use Cheat Meals To Lose Weight And Boost Metabolism (6 CHEAT MEAL RULES) | LiveLeanTV.
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Cheat meals can help boost your fat loss results as opposed to hinder them. How? And how does The Rock incorporate his cheat meals? Well, first off and arguably most importantly is the psychological benefit having cheat meals while cutting provide. You’ll exhibit long-term adherence and enjoyment to your diet when you have these planned ‘refeed day’ to work towards in your workout meal plan and look forward to. Second, the temporary increase in calories and carbs by adding a cheat meal into your meal plan to get ripped has been shown to lead to better appetite suppression, higher energy expenditure, and increased performance in the following days. So how can you now go about incorporating cheat days into your plan properly?
First, plan this cheat meal into your weekly diet. In my opinion, the best way to do this is by allocating one day of the week to be what’s called a re-feed day. This is simply a day where you take a “break” from your diet by now eating at your maintenance calories or at a slight surplus. If you wanted to really indulge, then you can make more room for it by eating a little less on the days leading up to it and saving most of your calories for it. That said, be aware of how quickly your calories can add up during your cheat meals..
Next, let’s talk about the actual composition of your cheat meals. Compared to fat and protein, carbs not only have the greatest impact on boosting your leptin levels which as discussed earlier can help with appetite suppression and increasing your energy expenditure when dieting, but they will also best help refill your muscle glycogen to create more muscle fullness and potentially augment your performance and the anabolic response you experience in your following workouts. Also, in the event that you do splurge on your calories and overeat quite a bit, you’d save 0.1 lbs of fat from being put on for every lb of weight that you gain from overeating if you were to do so primarily with carbs, compared to fats. Interestingly, overeating with predominantly protein actually results in the least amount of added fat gain when compared to carbs and fats. Meaning that if you’re going to splurge and overeat, doing so with carbs and ideally protein-rich foods has the greatest likelihood of minimizing fat gain..
And lastly, it’s important that you don’t turn your cheat meal into a cheat day, and then turn cheat days into a cheat week, and then fail to ever get back on track. To prevent this, take the word “cheat meal” out of your vocabulary. I use it in this video just because it’s a commonly understood term, but the very word itself has some negative connotations and guilt associated with it. Instead, name it a “planned indulgence” or “calculated splurge” or “celebration meal” for example, because it’s not a meal that you should feel bad or guilty about at all. Secondly, if all week you’re struggling with cravings and all you can think about is your upcoming cheat meal and “reward” for your diet, then what this implies is that your current diet just isn’t sustainable. You need to consider re-structuring your diet such that you’re not completely depriving yourself. Otherwise, you’re just setting yourself up for failure in the long run..
Be strategic with your planned indulgences if you choose to include cheat meals while cutting, but enjoy yourselves and remember that at the end of the day what’s most important is the calorie deficit that you create over time and your long-term adherence to that. Which is why it’s vital that you set up your diet based on what will enable you to accomplish those two factors most effectively. And if you do get off track, don’t beat yourself up. Get back on the saddle and take it day by day. And for an easy to follow science based program that sets everything up for you, such that you know exactly how to train AND what to eat week after week without depriving yourself of the foods you love, so that you can lean down and burn off fat most effectively with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
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CALORIE ADD-UP.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3740215/.
HIGH CARB BENEFITS.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6359485/.
https://www.ncbi.nlm.nih.gov/pubmed/7598063.
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Should you have a whole cheat day or just a cheat meal? Also how many cheat meals a week should you have. If you want to learn how often and when you should have cheat days to continue cutting and losing weight watch this video. Find out if they’re worth it..
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Timestamps:
Cheat Day to Cheat Meal: 1:22.
One Cheat Day a Week: 1:43.
What Goes in your Cheat Meal is Important: 2:07.
Fast: 3:41.
Fill Up Beforehand: 4:31.
Doesn’t Affect Your Metabolism for Long: 5:32.
The Real Purpose: 5:54.
Just Relax: 6:19.
Cheat Meals Make You Fatter (UNLESS YOU DO THIS) Should you have a cheat day & cheat meals how many cheat meals a week? How often and when should you have cheat days.
You’re probably like Wait just a second Max….. I thought cheat days we’re supposed to be good for you while dieting. They’re supposed to give your mind and your body a break from being in a deprived state and that can’t hurt right? well the truth is that the way that most people go about doing cheat days and cheat meals sabotages their weight loss and fat loss efforts. In fact one poorly-planned cheat day can set you back a whole week if not two. The good news is that there are ways of setting up a cheat day and a cheat meal without halting your fat loss and without destroying your whole diet plan. In this video I’m gonna answer questions like when you should have your cheat day, how often you should cheat, and how many cheat meals a day you can have without putting on fat. To answer any of these questions first and foremost we have to all be on the same page of what I mean when I say a cheat day because to one person a cheat day might be having a couple rolls of sushi while to another person it could be eating junk food on the couch all day long. These two scenarios obviously would have two completely different impacts on your body. If you want your cheat day to have a minimal effect on your results then first thing you’re gonna do is make the phrase cheat day interchangeable with cheat meal. All this means is that a cheat day includes just one cheat meal not a bunch of cheat meals throughout the day. Why? Because the damage that you can do in one meal before your stomach is full is a lot less than the damage that you can do throughout the whole day. Now if you’re trying to lose weight or burn fat you shouldn’t have more than one cheat day per week. And during that cheat day you only give yourself a 1-hour cheating window. Meaning you can only cheat for that one hour. That’s considered one cheat meal. I know some people that eat clean all day and then almost every night they cheat and then they can’t figure out why they’re not losing weight. What goes into your cheat meal is super important as well. First of all if you have a diet that’s so strict that you have to always avoid all carbs including thing’s like potatoes pasta or white rice understand that your diet is destined to fail. Because things like potatoes rice and pasta made from natural sources are all things that shouldn’t be restricted in your diet. In fact any “real food” should be allowed into your diet plan without calling it cheating. By real food i mean that the food has to be sourced from ingredients that come from the earth rather than ingredients that are man made. Eating potatoes is not cheating as long as you fit it into your plan. Once again if your plan has too many foods that are restricted that plan will fail because when your told not to think of a purple elephant we all think of a purple elephant. Same thing with restricting food that shouldn’t be restricted. When you do that all your mind is going to think about is the food your not allowed to have. Cheap Foods are foods that normally are not found in your diet such as sweets fried foods toppings and sauces and obviously all junk food. So a cheat meal can be as small as getting a couple sushi rolls that come with cream cheese and then dipping that sushi into spicy mayo. Obviously the spicy mayo on the cream cheese is not what I would consider real food but the damage from a cheat meal like this is very very small. Having a whole pie of Pizza and ice cream with dessert on the other hand is going to be a lot higher in calories and could set you back a little further. So there are three things that you can do to control the impact of your cheat meals. And these tips are super important so pay close attention. When you cheat you’re usually having a surplus of calories especially high in fat and carbs. So to balance that out the first thing you can do is fast either during the day that you’re cheating or the day after to make up for the Surplus calories. This is also known as banking your calorie…

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Cheat meals are one of the most asked about topics when it comes to bodybuilding and workout nutrition. Everyone wants to know how often it is ok to indulge in cheat meals and whether it is possible to have them and still be ripped. It is just another one of those nutrition questions that people seem to get hung up on, rightfully so, on their way to getting a six pack. In this video, I’m going to cover the hard truth about cheat meals and give you all the facts so that you can decide for yourself..
First, we have to define what a cheat meal actually is. In my opinion we are not talking about foods like steak, pizza, pasta, potatoes, or mint chocolate chip frozen yogurt. Those are actually just foods that are not only part of my recommended meal plan but what I eat in a single day. Instead, I am referring to those foods that are loaded with fats, carbohydrates or calories that are typically served with a death certificate along with a napkin..
That said, as long as we are defining these indulgences the same way I would say that you have to ask yourself 4 questions when it comes to deciding how important cheat meals are to you..
First, you have to ask if the meal plan you are on right now is making you feel deprived. Most diets and diet plans do exactly that. They revolve around the concept of deprivation. No carbs. No fats. No wheat. While this is something you can likely follow for the short term you will not likely be able to stick to this for any meaningful period of time. If this is you, you might find yourself craving cheat meals..
Next, you have to ask what your fitness goals are. I have a brand that I am the face of that I believe I must represent honorably. Because of this, I follow a pretty rigid eating plan. You on the other hand may be perfectly happy having 8 percent body fat and still being able to eat some cheat meals every now and then. It’s totally possible as long as you follow the remainder of the rules I put forth in the video..
You also have to determine your level of motivation and how likely you are to not allow a cheat meal to turn into a cheat day and a cheat week. Staying the course long term again is the goal of any nutrition strategy. One that includes cheating or not..
At the end of the day, eating the right foods and having good nutrition is important for getting your six pack abs to show year round. You can’t eat unhealthy foods and follow a bad diet and think that you are going to be showing good muscle definition. That said, while this can be the hardest part for many it doesn’t have to be complicated. Simplify your nutrition with the X Factor Meal Plans included in the ATHLEAN-X Training System that you can get at http://athleanx.com today..
For more videos on workout nutrition and cheat meals as well as cheat days, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24