Tuesday, March 15, 2011

4 Rules if You are Going to Cheat


1. Follow the 90/10 rule
It’s understandable that you won’t be able to follow your weight loss diet 100% perfect all the time and allowing yourself to cheat sometimes helps keep you on your diet longer making you lose more weight so…
  • Only Try to be perfect 90% of the time and…
  • Only cheat 10% of the time so for example…
If you’re eating 5 or more small meals a day (like you’re supposed to) to lose weight then that means you’re eating about 35 meals a week and if you cheat 10% of the time…
Then that means 3-to-4 of the meals you eat during the week can be cheat meals and if 10% isn’t enough… You can follow the 80/20 rule and cheat 20% of the time but don’t cheat no more than 20% of the time and…
2. Don’t overeat just because it’s your cheat day (or cheat meal)
For example…
If you’re supposed to eat 1,500 calories a day to lose weight – Don’t eat 2,000-to-3,000 calories on your cheat day because if you overeat – you’ll gain weight no matter if you’re eating weight loss foods or bad foods for weight loss so remember this: A cheat day is just a day where you can eat whatever you want but NOT as much as you want … the difference between a cheat DAY and MEAL is HUGE! While the single meal can be beneficial if well timed…the day’s worth (or too many cheat MEALS in a week) is going to swing the balance quickly from progression to regression and will shut down your body’s ability to get to those sub 10% body fat levels that really reveal your abs and hard work.
One day of overeating once every 2-to-3 weeks won’t ruin your weight loss goals and…
3. Eat mostly bad high protein foods
If you’re going to have a cheat day or cheat meal and eat bad foods for weight loss… try to eat mostly bad high protein foods instead of lots of simple sugar loaded bad carbs because simple carbs will only make you crave for more weight-gaining simple carbs plus simple carbs are stored more easily as fat and…
Although the saturated & transaturated fats in the bad high protein foods are unhealthy for you… The bad high protein foods will still suppress your appetite and bad high protein foods will still increase your metabolism.
Here’s an example of a good cheat meal vs. a bad cheat meal using fast food places as an example…
  • Good cheat meal Chicken from KFC with a small sized soda = lots of high protein from chicken with little sugar from soda.
  • Bad cheat meal Burger, small fries, & small soda from McDonalds’ = lots of bad simple carbs from burger bun, fries, and soda with little protein from burger.
  •  Drink LOTS of water following a cheat meal! With every gram of carbs soaking up 3 grams of water…(that’s where the HYDRATE part of carbohydrate comes from), you’ll be able to minimize the bloat caused by excessive carbs from your meal by taking in the water to help flush it away.
4. YOU CAN’T CHEAT as you get closer to your weight loss goal
As you get closer & closer to your weight loss goal or within 10-to-20 pounds…
You have to be real strict with your diet because it gets harder & takes longer to lose your last 10-to-20 pounds so basically…
The better you look or the closer you get to your weight loss goal = the less you can cheat if you want to lose those last stubborn pounds of fat & look better naked.

No comments :

Post a Comment