Follow these 4 rules if you're going to cheat on your diet

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…

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 here's another way you can look at it…

If you're cheating 10-to-20% of the time then only 10-to-20% of the calories you eat each day can come from these bad foods here

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 but…

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 losstry 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…

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 and…

Also look at this before you decide to cheat on your diet Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 35 Million views!

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1-35 of 139 Comments

I went out and ate just 1 plate of chinese foods(I usually eat 3 big plates full) celebrating my new job. Now I've been keeping my calories to 1500 or less per day and it's some pretty boring meals I eat. Normally Lean Cuisine's or a cheap low calorie low salt Banquet frozen meal. Lasagna by banquet has one of the lowest salt counts of any frozen cheap dinner I've seen.

What I want to know is how much weight will I gain eating a lot of chinese meats like generals chicken and shrimps about 12 really really small ones. And of course some fried rice. not the white stuff but the yellow stuff. I had some pepper chicken too about a spoon full and about 3 pieces of generals chicken.

I just had to have some decent food. I've lost 35 pounds so far eating Lean Cuisine dinners around 500 sodium and 240-300 cal meals. In my 1500 calorie a day diet. In between meals i eat beans....ranch beans or northern white beans or black eyed peas. Usually if I calculate it right I can have 2 bean meals a day and 2 frozen dinners.....who said you can't lose weight eating processed dinners and food is an idiot. It's all about calories not what you eat but how much you eat. I'm seeing that now and I'm also a diabetic and a stroke victum back in July. That's when I started dieting and eating low sodium foods and I've done it on my own and my way and it's working.

But, as I said I broke my pattern just this one day so will I just gain my pound and then start losing again or will it take months and months to clean out this one meal? I have no idea how many calories I ate at that meal. But basically 12 small shrimps, 3 pieces of general chicken a what I would call big spoon of pepper chicken and a spoon of fried rice. A healthy spoonful but still one spoon. Hope someone can help. Sadly this is after I've had my daily frozen dinners and most of my other goodies. I had my meal of red beans left and an apple, 5oz of beans and 1 large apple oh and also my pringles.....about 9 a day is my intake. If you want my diet plan you can write
and I can send it too you. It works and that's all that matters to me and I eat candy and chips and fatty foods every day just not large portions of it. Because it's the calorie count that matters the most but keeping the others down helps too.

Oh I also eat an ounce of nuts a day, unsalted dry roasted of course and I usually eat them with some (1 cup) dry cereal like corn flakes. Great snack and fills you up for a long time. Sometimes I go 9 hours without eating or wanting to after I eat nuts and cereal. I might have an apple inbetween those hours but that's about it.

November 15, 2013


I started reading your comment and once I got to lean cuisine and the fact that you think eating processed foods all he time is ok I really think your an idiot. Yeah your losing weight but have fun with cancer and other health issues from the shit they put in those meals. Eating whole foods is a lot better. Naturally low calorie, low sodium, and definitely cheaper over time. You're a real piece of work

June 08, 2015


That was rude. Weight loss is hard. And If this is the type of food that is helping someone to stick to it and succeed (Cause, well blood pressure will reduce with even small weight loss, joint pain, etc) then why would you criticize a make someone feel horrible for their methods? I lost 130lbs a similar way. AND my health GREATLY improved. Actually I am told I am "medically boring." Food is pushed and promoted for everything in this country. Sometimes we all can't eat clean and may want to live a little and supplement the boring "clean" food.

July 06, 2015


Hi my name is danielle im 28 yrs old an 5 ft 2 in tall and I weight 200lbs and im not getting any younger as we all know. I work full time go to school at nite n have a 5 yr old son. I want to lose 50lbs in the shortest amount of time possible, I have been married for almost a year and I feel like my husband is losing patience with me and my slow weight loss and I fear I kay lose him please help me he is a good man I need to find a way to make this happen an many somethings that may help me get energy naturally. Im in desperate need please help me.

November 06, 2013

T. Baggins415

Hi sweety. #1 buy the book "Dr. Atkins New diet revolution" follow it to the letter and either swim for 20 min or elliptical for 20 min a day or even better do both. It's working for me and I'm a hard fat loser. 5'11 205lbs and I lift but I'm a dude so a little different for me. But trust me Atkins by itself will show great results but of you wanna lose even faster add these 2 cardio workouts to your routine.

June 07, 2014


hi. this site is so helpful :)
im currectly weighing 88kg and 154cm in height. i want to weight 60 kg atleast. im currently exercising 4times a week atmost.includes running up and down the stairs with breaks for 20min. and doing sit ups in the gym. i drink green tea twice a day and i eat cereal, eggs,frozen veggies and ive cut out sugar and salt. i want to reach my goal in 4months. how can i stay on track.

October 25, 2013


Can I eat three pieces of baked chicken for dinner and still lose weight? That's all I had for dinner and some water.

September 30, 2013

Adrian Bryant

like I always say you can eat whatever you want as long as you eat the right amount of calories

September 30, 2013

Tamarva Butler

If it is a cheat meal, does that mean only 2 things in the meal can be junk food? Your example of a good cheat meal is chicken and a small coke. But would a good cheat meal, be fried chicken and scallop potatoes?

September 24, 2013

Tamarva Butler

Hello, what is the amount of cheat meals that a person can get in a week and maintain their weight?

September 24, 2013

Adrian Bryant

wrong question. you should ask "how many calories" can you eat to maintain your weight and that answer is based on your height, weight and activiyt level

September 24, 2013

Tamarva Butler

How much weight will a person gain if they overeat for 1 day and eat in moderation for the other 6 days?

September 20, 2013

Adrian Bryant

it's basic math so to get an accurate answer I would need to know the persons weight and height along with how many calories they needed to maintain their weight

September 20, 2013

Tamarva Butler

The person I'm talking about is me. I am 5'3 1/4 and 131 pounds. I try to get under 800 calories to lose weight because taebo only burns 800 calories, which is better than most excercises.

September 24, 2013

Gina Grieco

Iam 125 5'2 trying to lose my last 10 pounds its a month and can't break for breakfast I eat 1/4 cup oatmeal white egg whites and 2tsp almond butter together its comes out to be under 300 calories I eat that after the gym and the rest of the day I eat veggies protein not many carbs I workout everyday one hr cardio and weights 3 times a week I don't know what else to do I was thinking about the fasting of 16 hrs but then at 12 could I still eat the oatmeal

September 10, 2013

Adrian Bryant

forget cardio, do intervals but this here should take you to 115

September 11, 2013


Hey Adrian,

I lovvveee you website :-D So far I've lost 75lbs and I'm 20lbs away from my goal. Since I'm closer, it is a thousand times harder to lose the last bit of weight. I know that I can't cheat as often as I'd like, but when I do I like to reach for something sweet (big no no in my book). Can you add a few more examples of cheat meals or all cheats meals if you can lol?

Thank you much!

P.S. I'm also on your facebook page - I'll have to send you my before and after pictures!


August 12, 2013

Adrian Bryant

you can still eat anything you want as long as you track your calories but the thing is that you don't want to eat so much sweets that it increases your cravings so much you'll eat too much and not lose weight

August 13, 2013


Definitely makes sense. I noticed on the days that I splurge and eat ice cream or cake - I'll tend to over eat. If I eat other types of snacks like my fave fast food place or homeade mac & cheese I'll eat in moderation. The craving is satisified, but sugar just makes me want more lol.

Thank you Adrian!

August 13, 2013


Nice post Adrian

Most folks don't regulate their cheat meals enough IMO, which can lead to massive overcinsumption of calories and a disordered relationship with food.

I posted a similar blog myself, hope it's cool to share?

July 02, 2013


I ABSOLUTELY NEED to LOSE AT LEAST 10 POUNDS in ONE and a half MONTHS!! I'm 118 pound and 4'11. I have a body fat percentage 27% and am aiming for 24%. So I bought this expensive outfit two sizes down by mistake. Can't return; will be worn. I have lost weight before, but gained half of it. Use to be 140, and in about half a year, I dropped to a 100, and in roughly two years I maintained it at 120. I do exercise, more on some days than others. One 3-4 hour bike ride or hike and two or three 2-3 hour strolls per week. I do intend to bike an hour five days a week instead, starting next week, plus my strolls which may be substituted with a hike. How many calories should I be eating, and what's a good diet that will have me lose 10 pounds plus in a month and a half, maintain it and have skinnier calves and thighs, because they're quite bulky from hiking.

June 27, 2013


Hi, I really like your site! I am 14 and 5"4 and I weigh Around 130 pounds, I have recently started going to a gym and five days of the week I go for a 45 min high intensity workout, what else could I do and what foods should I eat in order to lose ten pounds ? Thanks!

June 18, 2013



I'm 21 years old and my current weight is 220 pounds. 2 weeks ago I started a diet from a nutricionist but I haven't see too many results since I feel that I'm always hungry or with anxiety. Any recommendations to try to avoid that kind of feelings? It's very hard to keep on a diet when you feel that you have hungry regularly.

On the other hand, I want to start doing some exercises, any recommendations on which of your workouts might work or how many days? I really need to start losing weight...

Thanks in advance

May 29, 2013

Adrian Bryant

is it hunger or is it really cravings that is your problem? meaning are you craving the foods you love more than being just physically hungry

May 30, 2013


Yeah, you're right, I would think the problem is cravings.

June 02, 2013


Hi I'm a 17 year old girl at about 128-130 pounds and NEED to lose weight in my thighs and knees before the end of June! Please help me

May 13, 2013

Adrian Bryant

Use any 1 of the permanent weight loss plans here to lose weight everywhere b/c you can't pick and choose where you lose weight from

May 13, 2013


Hi i wonder can you help me i have been jumping rope for the past two weeks i do 600 jumps-800 jumps a day i really do be out of breath and sweating my weight has not budged. i think im toning up but im still the same weight.
i only have three meals a day which are small breakfast -porridge lunch beans on toast and dinner meat and veg.
what am i doing wrong?

May 09, 2013

Adrian Bryant

are you eating the right amount of calories to lose weight which will usually be 1200-to-1800 calories?

May 09, 2013


Hi, I'm a 38 year old female, not overweight but would like to lose 21 pounds. At 5ft 5in, I started at 140 pounds when on average I would eat around 2120 calories with no exercise. Since starting on the diet though I have so far have lost 5 pounds in 3 weeks on a diet which has roughly consisted of 50% carbs, 30% fat and 20% protein, with a daily calorie intake of 1350 a day. I exercise 5 times a week for 30 minutes as well as walk 1 mile 5 times a week. Then once a week I do 20 minutes of high interva training on the treadmill. I woud like to know if it is possible to consistently lose 2 pounds a week until I hit my target weight eating the same amount of calories a day with the same exercise or will I need to eat less and/or exercise more? If so, at what weight should I restrict my calories/up my exercise? Thanks!

January 27, 2013

Adrian Bryant

once your weight loss slows down you will need to eat less and/or exercise more or exercise more intensely

January 27, 2013

Deployed Husband Coming Home

I have been following your 50lbs in 5 months. Well I am trying to do in 7 months. My biggest issues are exercise and coffee. How many calories should I be burning daily? I am normally not very active but am working on it. I HATE the treadmill (the walking to nowhere gets me) and I am trying to find something that I love that helps with the calories. Right before typing this, I did order the Zumba box set. I am 220lbs 5'7.5. My ultimate goal is to lose 70 lbs. Also, can I switch from caffeine to decaf and still benefit from losing?

January 04, 2013

Incorrect please try again

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