Follow these 4 rules if you're going to cheat on your diet
Rule #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...
Rule #2
Don't overeat just because it's your cheat day (or cheat meal) so 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 but...
One day of overeating once every 2-to-3 weeks won't ruin your weight loss goals and...
Rule #3
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 (see fast weight loss tip #7).
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.
Rule #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
Look at this also before you decide to cheat on your diet
- How to cheat your way thin
- See how many calories you need to eat to lose weight
- Bad foods which are cheat foods
- Good foods you should eat to lose weight
- How to curb your cravings for cheat foods
Renee
go here to stop cravings for junk
Adrian Bryant | 11.30.09 - 8:18 pm
How do I stop eating junk food? Thanks!
Renee | 11.30.09 - 3:50 pm
curtis
Good job curtis!
Just keep doing what you've been doing - the belly fat is the last and most stubbooorn to go away.
If you keep at it - you'll eventually get a full six pack
Adrian Bryant | 08.06.09 - 12:24 pm
well i have to admit i cheat everyday i eat sugar free frozen yogurt or i bowl of sherbart i eat healthy all day until i get home after my workout i run in the mornin interval training 10 to 20 windsprints 100 yards and i go to the gym 4to 5 times a week my question is i feel like im gettin smaller but im i want to gain more muscle and still get my six pack i have four to five abs showing what more can i do i want to get ripped i have been working out since april i lost 20 pounds and went from a 36 to 32 in the waist but i want to my abs to get ripped but gain more muscle all over what can i do
curtis | 08.05.09 - 10:54 pm
Nadine
You can have ice cream once in a while - just not everyday.
Maybe out of 35 meals a week (meaning you eat 5 meals a day) - you can have an ice cream with 3-to-5 of those meals but use common sense also...
If you're not getting the weight loss you want - cut back on the ice cream
Adrian Bryant | 07.16.09 - 7:24 pm
Hi Adrian, I LOVE your site!
I really need help with cheating because sometimes I can't stand this diet and all the vegetables all the time.... I have a sweet tooth, I wouldn't call it cravings because I can live without it on a daily basis, but its summer time now, and I'd really like an ice cream or a Dairy Queen Blizzard once in a while. What suggestions do you have for cheating via ice cream or sugar foods?
Thanks!
Nadine | 07.15.09 - 8:37 pm
lala,
Go here to get motivated to lose weight
Adrian Bryant | 05.15.09 - 12:09 am
i havent had any motivation to loose weight although i really want too , i started gaining weight last year as a result of drinking champagne a few times a week it really screwed up my metabolisim how can i reverse this and get motivation??? please help
lala | 05.14.09 - 9:16 pm
Hey Adrian,
How about Nando's Chicken?
Thanks,
Pipi
Pipi | 04.27.09 - 11:55 am
Brooke,
No ALCOHOL!
Make a decision - ruin your weight loss journey or sacrifice alcohol for some time until you reach your goal?
Adrian Bryant | 04.24.09 - 9:48 pm
When i say cheat i mostly mean i will be drinking some form of alcohol and eating hot wings or something like that is that okay for one night?
Brooke | 04.24.09 - 9:53 am
Beth,
KFC is the only fast food place I can think of really
Adrian Bryant | 04.10.09 - 11:54 am
If you are going to have to eat out at a fast food place, where is the best place to go?
Beth | 04.10.09 - 12:40 am
ashvita
go here to reduce breast size
ashvita | 01.06.09 - 6:40 pm
i smoke about a pack of cigaretts a day and i plan on stoping but i am in the middle of trying to get down more weight and i am afraid if i stop smoking i will gain weight how can i stop this or this even true
