A well-designed and executed cheat meal will help save your diet by temporarily lifting your favorite foods. This nutritional approach even helps overcome weight loss plateaus and provides further motivation to stay active and improve. physical form. Be sure to keep your fitness goals in mind for a successful cheat meal strategy.
What is a cheat meal and why is it needed?
Chitmil ( cheat meals) means "food scam" in English.
The idea is that most of the time you are on a diet, but once a week you can eat any food, including high-carbohydrate foods such as pastries, pizza, beer, and other things that you have diligently avoided for a long time.
Many weight loss experts believe that such a planned diet break, done from time to time, will help you lose weight more effectively.
The beneficial effect of the cheat meal is that it speeds up the metabolism by increasing the production of the hormone leptin, and helps the body burn more calories.
The fact is that limiting the number of calories on a diet leads to the depletion of leptin reserves in the body, which is responsible for maintaining energy balance and weight loss. A short-term increase in calorie intake increases leptin production by almost 30%.
As a result, the effect of promotion is observed, the feeling of hunger is regulated and there is a motivation for further improvement of the physical form.
An important factor for a person adhering to a long-term diet is psychological relief. Planning a meal where you can eat some of your favorite but not too healthy foods allows you to enjoy delicious food and not feel guilty.
Cheat meals are perfect for holiday dinners, corporate parties or meetings with friends on weekends.
What are cheat meals?
The easiest way to use cheat meal in your diet is with a single meal strategy. Once a week, plan a meal that you love and can't refuse. The basic rule here is: eat with pleasure, but within reasonable limits - this is one meal, not a license to overeat.
With any cheat meal strategy, try to have this meal at breakfast or lunch rather than dinner - this will allow you to burn more calories throughout the day. The more cheat meals per week you have in your diet, the stricter you should stick to the diet on the rest of the days.
90/10 strategy
In this case, you follow the diet at least 90% of the time, the remaining 10% is dedicated to the cheat meal. This method is best for women or people with sedentary work and sedentary lifestyles that burn a small amount of calories throughout the day. However, for impulsive overweight people, this approach will be too strict.
Count the number of main meals per week - if you eat 3 times a day, this will be 21 meals per week. We take 10% - which means that you can devote 2 meals a week to your favorite sweets.
80/20 strategy
With this approach, the cheat meal is allowed to be used in 20% of meals. Such a plan is convenient for active people and athletes, allowing you to maintain a comfortable weight with significant physical exertion. This strategy can also work for those in the early stages of weight loss.
However, you will need to switch to a 90/10 plan when the weight starts to come off to prevent a plateau.
Cheat Day Strategy
This strategy allows you to eat what you want throughout the day. However, you should not overeat and must strictly adhere to healthier meal planning for the rest of the week. This approach is not recommended for the average person or people who hit the gym up to four times a week.
The cheat day plan is exclusively for bodybuilders, marathon runners, and triathletes, but no cheat meal is allowed during the 12 weeks leading up to the competition.
How to use cheat meal correctly?
To get the most out of your cheat meal, consume delicious calories on your heaviest training day in the post-workout period. During the post-workout window, these foods are more likely to be used by the muscles instead of being stored as fat.
Since this is a high-carbohydrate meal, it is recommended to slightly increase the amount of carbohydrates eaten the day before the cheat meal in order to replenish glycogen stores and avoid too sharp a spike in blood glucose.
The day after the cheat meal, stick to a low-calorie, low-carb meal. If you use the cheat meal in this way, it will not interfere with the process of losing excess fat and will not knock you off your fitness goal, but it will relieve you psychologically.
Cheat meal is often confused with refeed, but there is a significant difference between them. Anything that is not included in the diet plan is a cheat meal, usually junk food like pizza, hamburgers, or french fries. During a refeed, healthier carbohydrate foods are used and a planned increase in calorie intake is carried out, which lasts approximately 8-12 hours, while a cheat meal usually constitutes a separate meal.
Those who have been on a diet know very well that the most difficult thing is not to break loose. The weight is slowly decreasing, and everyone around is eating sweets and hamburgers, buns and cookies, while persuading you that you already look great, that you will spoil your stomach, that it's time to stop these nonsense and start eating like everyone else. You can give up and give up, but it's better to remember that there is a cheat meal. What it is? A dedicated day when you can afford everything that is so lacking. It can be cola and buns, milk chocolate and cakes, pasties and much more. However, the next day you need to go back to your diet again. How to do it right, let's talk together.
How it works
Indeed, many people in our country have not yet heard of such a thing as "cheat meal". What it is - we have already said: a planned "breakdown", which you wait in advance to get the desired goodies. Such a planned violation of the diet has very important functions, as a result, helping you stay in shape and, moreover, go to your results. The translation of the word "chitmil" is interesting. What it is - it's easy to find out by looking in the dictionary. It turned out from a combination of two English words: cheat (cheat) and meal (food). That is, the meaning is clear: you are changing the chosen system, diet, but this is very important.
The physiological function of the cheat meal
You go on a strict diet, restrict yourself in everything, and, of course, hope that you will quickly get rid of the hated kilograms. The first few weeks (months) the weight actively melts, and then stops. Why is this happening? Because our body very quickly gets used to diets and starvation, diet changes and healthy food. This habit is manifested in the fact that the body rebuilds the consumption of substances according to the amount of their intake. Thus, the body ceases to properly respond to the diet, and you do not see any return from hard work.
Of course, behind this physiological features our body. You start to eat right, consume fewer calories, and the level of leptin, which is called the satiety hormone, also decreases. That is, the feeling of hunger increases. A strong limitation is also to blame for this: the body may experience a lack of proteins and vitamins, which is why it triggers a feeling of hunger again. However, it is not iron will that comes to the rescue, but cheat meal. What it is? A high-calorie diet that people with a large body weight can afford once every 4 weeks, and lighter people - once every one to two weeks. So you avoid adapting to a low-calorie diet and arrange a "swing" that will contribute to weight loss.
Psychological function
The day of the cheat meal should be written in your diary in advance. In the life of every dieter, there are many temptations that are difficult to resist. To achieve the desired result, you need to sacrifice something, and every day this brings everything less joy. It is much easier to endure restrictions if you know that there will soon be a day when you can treat yourself to treats. If such a planned "failure" is not provided, then soon you will start dragging one candy or a cookie and soon bury the result, as the absorption of sweets will become systematic, which will end your diet. Chitmil is a full-fledged meal, tasty and desirable, it is moral satisfaction and a kind of reward for labors. This is how you protect your nervous system from breakdowns and avoid the consumption of high-carbohydrate foods.
When you need a cheat meal
Not always and not with every diet it is necessary. By the way, experts distinguish between two types of loading days: refeed, cheat meal. The first involves mainly the intake of carbohydrates, and the second - fats and proteins. First of all, such measures are necessary for low-carbohydrate and low-calorie diets. Such loadings are very useful when the weight has risen and does not move from its place for a long time. It’s especially important to have a cheat meal if you don’t have the strength to train, your body temperature drops. If the risk of failure is high, then it is better to hold an extraordinary cheat meal.
Contraindications
If you know that you have weak willpower and once you touch a cake you won't stop without destroying a good dozen, it might be worth looking into options for a less rigid diet. Otherwise, you can achieve the opposite effect. Once you try to deceive the body, you will return to your usual way of life again. Therefore, first get acquainted with how to do a cheat meal correctly. Otherwise, he can go into overeating, then during a protracted period of relaxation of the regime, and so on until the diet comes to naught.
Cheatmeal for problems with the gastrointestinal tract
Gastritis and cholecystitis, pancreatitis and other problems with the digestive organs - this is a reason to see a doctor, and not choose the first diet that comes across. Especially against the background of long-term abstinence, the “gluttony window” causes big problems with the gastrointestinal tract, so you need to be very careful. Discuss with your doctor what foods you can include in your diet and how much. That's right: you should know in advance when and what you will add to your diet, and plan ahead for any innovations.
Rules
The cheat meal originated in bodybuilding. Athletes need such “windows” in hard mode in order to physically and psychologically withstand it. It must be remembered that a cheat meal is not a day of gluttony, but one meal. The rest of the mode remains the same. You just get a delicious addition to it. It is undesirable to start the day with a cheat meal, this can lead to the fact that you eat much more. Optimal time is 16-17 hours. After the usual afternoon snack, you will not be too hungry, and there is still enough time before bedtime to digest food. Do not forget to stock up on Mezim or other enzyme preparations.
Try to enjoy your meal. Do not eat the coveted hamburger or cake on the run. Better arrange yourself a pleasant dinner and taste the dish properly. You should not resort to compensatory fasting after a cheat meal. This is a well-deserved reward, after which you will have a regular meal, the next one on schedule. It is not limited in terms of calories, but there should be reasonable limits.
Cheat meal after workout
If you are serious about sports, then small cheat meals can be arranged even during the drying period, between workouts. For example, without prejudice to the figure, carbohydrates can be eaten immediately after a workout, this “carbohydrate window” lasts for an hour. Such food, especially together with proteins, after training helps to restore energy in the athlete. With the right use of the cheat meal, you can boost your metabolism and achieve good results. However, the most important thing is not to break loose and not turn one meal into a week-long gluttony, which is very difficult to get out of.
Ahead of all passions is gluttony. This is why diets are so hard. Cheat meal helps fight cravings for sweets - “food fraud”. This term is now widely known among those who are losing weight and swinging, but so far not everyone really understands what it is.
What is it and how does it work?
First, let's understand what is a cheat meal? "Cheat meal" in translation - fraudulent manipulation of food. There is no full-fledged and well-established analogue of the term in the Russian language, therefore it is more reasonable to limit ourselves to Anglicism. Some prefer a different name - "free food". But, regardless of vocabulary variations, the essence of the concept does not change - this is a temporary planned “step to the left” from dietary rules.
Instead of sticking to the menu for life, athletes and dieters indulge themselves from time to time. You can eat anything during cheat meals. Within reason, of course. "Cheating" is done by both amateurs and pros.
Indulging your stomach is generally not the healthiest idea. But there is nothing ideal, and it is much more reasonable to do this periodically according to a plan than to starve the body and soul, in order to eventually break loose and empty the refrigerator anyway.
Why do you need a cheat meal?
Cheat meal performs several tasks. Deception can solve both physiological and psychological problems.
Physiological function
Chitmeal is an opportunity. "Sentence" on a carbohydrate-free or low-carb diet leads to. The lack of food resources signals the body that it is time to switch to sleep mode. Energy saving leads to the fact that even with a reduced calorie content, a person does not notice the disappearance of body fat. Cheat manipulations allow you to mislead the body. Periodic gluttony makes it clear that there are a lot of resources, and there is no point in saving them. During the planned gluttony, the body is saturated with long-awaited calories. As a result, it accelerates, and the fats begin to melt again.
In addition to accelerating metabolic processes, cheat meal allows you to increase energy. A rigid low-carb diet deprives athletes and dieters of energy. Pochitmiliv, both receive a valuable supply of working capacity. Dieting becomes easier, and training comes out more powerful and effective. This has a positive effect on general well-being.
Psychological function
Christians consider food to be one of the greatest temptations for a reason. Athletes can fully agree with this. When you force yourself into a diet, it becomes very difficult to resist lashing out at a tasty object of adoration.
A very small percentage of people are able to follow the established rules in the diet without having to deviate from them a single step. The majority, driven into the framework, has serious problems with motivation. After some time of following the diet, all kinds of delicacies come to the fore more and more often. Sinful thoughts appear: “But should I quit this sport? Let this dryer burn with fire ... ".
Why do we need a cheat meal in psychological terms? realizing that strict diet- not forever, sticking to it is much easier. You need to have a huge, very deep motivation to endure the "charms" associated with the timeless rejection of your favorite food. But knowing that in a few days it will be possible to treat yourself, it is incomparably easier to cope with emotional problems. A carrot looming ahead is the best incentive to fight everyday temptations. Now let's talk a little about how often you should do a cheat meal.
What are cheat meals?
There are various strategies for "gluttony". In the most general case, you can arrange indulgences for yourself according to your own schedule. But it is better to follow proven recommendations.
90/10 strategy
This option implies an obvious distribution of diet-fasting periods. 90% of meals are part of the diet, the rest are cheat meals. For example, if a person has 4 meals a day, then 28 culinary events come out a week. 10% of this number is, roughly speaking, 3 trips to the kitchen for "free food". That is, according to this scheme, 3 times a week you can arrange a cheat meal.
80/20 strategy
The calculation is similar - sinful meals are assigned 20%. The scheme works well with those who are trying to cheat for the first time. Every fifth meal, which allows you to limit yourself in nothing, is comfortable enough not to go astray.
It is also convenient for athletes and just active people to adhere to such a strategy. Even with heavy physical activity, it is possible to maintain an acceptable weight and emotional background. And for inactive calorie consumers, the program is not recommended, since the likelihood of gaining more fat is too high.
Cheat Day Strategy
Cheat meal once a week or once every 2-3 weeks is designed for athletes. People who visit the gym less than 16 times a month are not recommended to adhere to this scheme.
The program is not tied to meals, but to a time period. During the day, you can eat whatever and how much you want. Of course, we are not talking about an overload on the stomach - everything is within the limits of common sense.
How often you can have a cheat meal depends on the degree physical activity and requirements of a particular sport. For example, marathon runners or bodybuilders do not need to cheat at all 2-3 months before the competition.
When and who needs a cheat meal?
Cheat meal is designed to solve problems in different contexts. Bodybuilders enjoy its benefits on cutting. For those who are on a diet in an effort to lose weight, the benefits of unloading are obvious. Next, we will consider how to properly do a cheat meal in certain cases - how to arrange emotional and physiological rest according to different goals. We will find out what you can eat and what menu can be considered acceptable.
Drying
- On a cheat meal, you don't need to completely change your diet. Eat according to the drying scheme, supplementing the menu with fruits that are forbidden on other days. But you can move away from the number of meals if you are full, you should not chase the requirements of the schedule and fill your head and stomach with diet food.
- It is advisable to cheat before and after the training, so that the main energy received is used for its intended purpose. The next, after the unloading day, you can devote hard workout – energy reserves replenished and you can afford, for example, to work hard on your legs.
- Those who see a manifestation of weakness in cheat meal and suffer from strong-willed "inferiority" need to reconsider their own views. Life is not hard labor, and you should not blame yourself for the pleasures according to the plan.
- You have to try not to overdo it. This is the day of unloading, but not the offering of all of yourself on the altar of gluttony. You should keep yourself within the limits of common sense and within certain time limits.
- The menu must be designed so that, in addition to pleasure, get a decent portion of glycogen. That is, the diet should be balanced and high-calorie.
- It is very good if the cheat meal coincides with an event involving a meal. On this day, it is useful to go to a cafe with a company or visit friends who will definitely treat you with high-calorie dishes.
- Be careful if there is a suspicion that the gastrointestinal tract will be difficult to cope with a sharply increased load. It is important to understand how to make a cheat meal, you need to study your body and, perhaps, sometimes help your stomach with pharmaceutical products.
Dieting
What is a cheat meal in weight loss physiological point vision? First of all, it is important to remember that going beyond the diet does not make much sense if there is protein-carbohydrate alternation Or even a balanced diet. The rest of the recommendations are the same. Emotionally, cheating is always good. Set up with delicious food on the right wave, you can fruitfully lose weight further.
A few additional cheat meal rules for losing weight:
- it is advisable to cheat before lunch or during the lunch period; excess calories should be absorbed before the end of the day;
- you need to move away from the usual diet once every 2-4 weeks with large fat reserves and once every 1-2 - with a small percentage of fat;
- It is recommended to chew food slowly.
For cheat meal to work, it is enough to increase the load on the stomach by 15-20%. Absorption of food beyond measure is not only useless, but also capable of throwing far back in the results.
After training
1-1.5 hours after training is the time of the carbohydrate window. During this period, metabolic processes are accelerating - you can’t imagine a better time to rejoice. Excess calories are almost guaranteed to be burned before they turn into fat. Although it will not be possible to get great pleasure from this. This is due to the specific state of the body after heavy physical exertion.
How to do a cheat meal after a workout? The main feature of such meals is in a certain balance of proteins and carbohydrates. Suitable products are shown in the table.
Chitmil for problems with the gastrointestinal tract
In case of problems with the digestive system, attempts to indulge in food should be abandoned. Abrupt changes in the gastrointestinal tract are not beneficial. How not useful is an unbalanced diet in general. To bring down on the digestive organs a mass of food that has become unusual during the diet means to contribute to the intensification of problems.
Contraindications and harm
Cheat meal is contraindicated in any diseases related to digestive system. But it is necessary to stay within the framework of the diet even with psychological instability in front of an abundance of food. Some people are almost pathologically unable to limit themselves to reasonable portions.
During the diet, the brain gets used to the restrictions and rebels not so much. But it is worth tempting once, and it will be very difficult to return to the mainstream. Those who recognize themselves in this are advised either to abstain from “free food” altogether, or to arrange indulgences as little as possible. Whether a cheat meal is necessary with a strong tendency to overeat is up to everyone to decide for themselves.
Difference from unloading day
Refeed (fasting day) in the context of weight loss is a short-term planned gluttony aimed at specific foods. Very often, such unloading is one of the fat-burning phases.
During the cheat meal, special attention is not paid to the menu components. Yes, they look at the components of the diet, but the focus is not so much on the quality as on the quantity of food. This is a strategic weapon, while the refeed is more of a tactical one.
We all want to be slim, healthy and beautiful. And our beauty, body and health always depend on what we eat. And now you have already made up a suitable diet, without sweet, fatty, high-calorie. So, what is next? And then you have to walk with a sad face around the supermarket past the counters with everything that stands between you and your perfect body: muffins, buns, chocolates, you understand. Here it is.
To be honest, I chose such a provocative title of the article specifically so that everyone would want to read it, but believe me: what will be discussed in this article will allow you to break your diet a little without sacrificing your forms.
So, I want to talk about a practice called "cheat meal". There is no Russian analogue for this phrase, so I will continue to write simply “cheat meal”. So, a cheat meal is a cheat meal. This technique is practiced by many professional bodybuilders, but who said that it is not suitable for people involved in other sports? Let's get to the bottom of it.
A cheat meal involves a planned violation of your diet. A is strictly 1 meal per week (for people with a low% fat) or once every 2-3 weeks (for people with a high% fat). At this meal, you can eat anything. What you raved about, dreamed about and dreamed about, you can afford, moreover, in almost unlimited quantities, but naturally within reason. In principle, it is also possible to get hot to the point of lawlessness and ruin everything that you aspired to.
There are many opinions on the Internet about the cheat meal, it has many supporters, but also many opponents. It is worth understanding if you need it. I tend to think that without such meals, eating right will not work. But I have been convinced more than once that any opinion can be challenged, so there are those people who calmly eat only what their body needs, and are absolutely happy.
It is also worth noting that the cheat meal involves a complete rejection of all sorts of "interceptions" of sweets, cookies and everything like that. Believe me, even such small things add up to very large ones, and this becomes an obstacle in your path. Just watch how often you do it without thinking and try to avoid it as much as possible.
The main benefit of a cheat meal is, as absurd as it sounds, helping you maintain your diet. Agree that if you give yourself one legitimate meal in which you can eat absolutely everything, then you will have less desire to break your diet throughout the week. Also, one of the advantages is the acceleration of thyroid function: after a cheat meal, you sweat more for several hours, that is, increase thermogenesis.
But the cheat meal has one main drawback - it is psychological dependence. And here you already need to decide whether you really need it, because if for several months you “cheatmeal” it will be difficult to stop later, but given that the cheatmeal does more good than harm, maybe it’s not so bad ?
Therefore, by following a few basic rules, you can use the cheat meal to your advantage. I'll try to give you the most basic ones:
- Try not to cheat in front of the TV or computer. Your goal is to satisfy your need for "junk food", and as you know, eating and procrastinating at the same time with the help of some TV series, you will eat 2 times more.
- Don't eat instead, eat together. Don't give up on your regular diet on this day, eat exactly the same as on normal days and just add another meal in the form of a cheat meal.
- Try to consume your cheat meal no later than 4-5 pm, leave time for the body to process all fast carbohydrates and fats before going to bed.
- Don't get carried away. Don't give yourself more than one cheat meal a week. In the end, this is a violation of your diet, not a panacea.
- Eat after your workout. After intense workout your metabolism is accelerated, and accordingly, food will be processed more intensively.
- Avoid alcohol. Cheat meal does not include the intake of alcoholic beverages. I don't even need to explain why.
- Take a look at your lifestyle. The more intense your workouts and strict diet, the less you can restrict yourself on a cheat meal day.
- And the last rule is don't beat yourself up. This is your chance to relax and take a break from your usual diet. Therefore, do not oppress yourself after the cheat meal. This is a planned violation that will not give you a negative effect.
There is another opinion about the cheat meal, which also cannot be neglected. If your goal is to maintain body proportions, you can create a small calorie deficit every day for a week, for example, 150 calories per day and at the end of the week you will have 900 calories that you can use "usefully" for yourself.
Well, in the end, it's probably worth telling a little about personal experience . Chitmil 1 time per week, not very much in the region of 1500 calories in addition to the main diet, for about 2 months now. I did not find any negative shifts either on the scales or in the mirror. Naturally, all this is very subjective and most likely will not suit someone, but despite all this, I think that you should at least try and experience this technique for yourself.
How do you feel about deception, which will only benefit you and is devoid of such undesirable consequences as remorse? We invite you to cheat a little in nutrition and enjoy a number of unexpected benefits.
In the matter of weight loss, it is these “crooks” who almost always win. Practice has shown that when right approach periodic "deception" in food ( cheat meal) increases metabolism and helps to get rid of discomfort accompanying any restrictive diet. And this has a positive effect not only on the result, but also on our attitude to the entire process of losing weight.
Eat the food you love and get the most out of losing weight while minimizing the damage. Below are 16 ways to cheat and win!
#1. Plan a cheat meal
Having a strategy ‒ key moment in the case of "cheating" with food. Plan when and what you are going to eat. Most experts agree that one cheat meal a week is enough. It's good to plan this for a weekend or meeting with friends. Knowing that you are about to deviate from the diet, you can reduce calories a little in the previous meals. It will also allow you to choose the food you really like instead of gaining calories from what you don't really like.If you go to a restaurant, think in advance how you will be drinking. Will it be carbohydrates, for example, pizza, spaghetti, dessert? Or are you planning on knocking over a few cocktails? Choose one thing, and save the rest for another time, in order to avoid busting.
#2. “Deserve” Fat Burning
Diet breaks like this speed up your metabolism by boosting levels of leptin, the appetite-taming hormone responsible for signaling hunger to the brain. When the body feels a lack of calories, leptin levels drop to slow down metabolism and conserve energy. As soon as you give your body a little high-calorie food, it will think that there is a lot of food and you can burn fat reserves. At strict diet The cheat meal actually helps you lose weight by temporarily boosting your leptin levels. But if you are not serious about your diet throughout the diet, all these tempting moments will be in doubt. In other words, you need to be a good boy before you allow yourself to be naughty.#3. Don't cheat on an empty stomach
Some people push themselves harder during workouts before the upcoming cheat meal and drastically limit calories. This can be compared to saving money for a short vacation by completely cutting out electricity and heating. Creating a reserve supply of calories is a necessary condition for a cheat meal. But if you torture yourself for several days in anticipation of the "feast", as if saving room for calories, you can achieve the opposite results. Most likely, you will overeat, barely reaching the table.#4. Cheatmeal in moderation
A cheat meal on the weekend doesn't mean that after a whole week of gastronomic abstinence, you can buzz to the fullest. strict diet and exercise stress will help you lose up to 1 kilogram per week. Take, for example, restaurant food. On average, at one meal the body will receive up to 1200 calories. It is quite obvious that in just a few hours your efforts can come to naught if you cheat often and on a large scale. If you're serious about losing weight, limit yourself to one cheat meal a week.#5. Build a calorie reserve
You can minimize the damage caused by such a feast of the stomach, if you "store" most of the daily calories, primarily those supplied by carbohydrates and fats. This can be done effectively in several ways. If possible, go hungry a little. That is, if the cheat meal is planned for lunch time, move the first meal to later in the day. Not only will this save you calories, but it will also put your body in a fat-burning state.But sitting down at the table hungry is also a bad idea. Therefore, during the meal before the planned cheat meal, eat something good quality, high in protein, preferably high in fiber and low in starch. Such food will slow down digestion. A large salad of greens with fried chicken breast and lemon juice, for example, would be an ideal precursor because it will keep you feeling full for the least number of calories. You won't be hungry when it's time for a cheat meal, and you'll still have your daily ration of carbs and fats to spare.
#6. Indulge in aggressive training
Another trick that can be used is to use up the body's glycogen stores, which serve as a source of energy. How it works? The body will not store carbohydrates as fat until its glycogen stores are replenished. Therefore, the emptyer your storage space, the more space you have for, say, pizzas, and the less they will take a toll on your hips.How to do it? Visit the day before Gym. Cyclic workouts with a high repetition rate are best suited. Even in 20 minutes you can get desired effect. Want an extra boost? Drink a cup of black coffee before sweating in your workout. Studies show that caffeine taken before exercise can increase the rate of fat burning.
#7. Plan your order in advance
There are always so many temptations on the menu. Researchers say that when people have more food choices, they eat more. Try to mentally limit your choices, focusing only on what you truly love and crave. Choose a buffet restaurant and, if possible, check out the menu beforehand. Head to the restaurant already having a good idea of what you are going to order.#8. Don't Overeat
What to expect? Isn't the whole idea of getting drunk stupidly after so many sacrifices have been made? Actually, no. A cheat meal is just a small indulgence to give yourself the opportunity to eat what you like, and not a demonstration of the full range of your gastronomic addictions. There are two ways to keep yourself from overeating. First, set time limits. Remember that the cheat meal doesn't last all day. And instead of a whole pizza, for example, eat two or three slices, no more.Set portion control. Order half a serving of your favorite dish. Restaurant portions are too large, so even when a person plans to give himself just a little indulgence, in the end everything ends up busting. Half a serving is more than enough to satisfy your cravings and stay on your diet.
#9. Book a table, not a booth
Never chew in front of the TV. Studies show that people who do this eat, on average, 10 percent more in one sitting than usual. What's more, "distracted eaters" can consume 25% more calories throughout the day. Savor every bite of food and save hundreds of calories just by sitting at a table in the common room.#10. Order the best
Dishes with which you can arrange a cheat meal are different. Some of them are better suited for this purpose, others are worse. A high-carb, moderate-protein meal may seem “doubtful,” but it may well help you stay on track. How?Carbohydrates have the biggest impact on leptin levels, which helps you burn fat and feel satisfied. And protein affects the feeling of satiety, due to the fact that it affects appetite-regulating hormones and has a high thermal effect ( protein requires more energy to digest than any other macronutrient). Need examples? Please. Sushi, steak with potatoes, pancakes with egg white omelet, spaghetti with meatballs... The options are almost unlimited, but provided that you...
