Cheat To Lose More Fat. 6 Cheat Meal Rules.
Hey Live Leaners,
On today’s episode of Live Lean TV, I wanted to cover a fun topic…CHEAT MEAL RULES!
First…Lets be real.
I don’t care how focused you are with your fitness goals, everyone needs to have a little fun.
If you’re following a long-term low carb nutrition plan (in a calorie deficit) that gives you NO lenience to have the occasional cheat meal, you are preparing yourself for failure. Typically 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. For example, if you’re eating 5 healthy meals a day, by following this 30 to ratio, you could have a cheat meal once every 6 days.
I’m not allowing you to just eat whatever they want, whenever they want.
Here are my 6 cheat meal rules…
… to make your cheat meals work in your favour:
#1. You only get a cheat meal IF…
…you honestly followed your healthy meal plan for the other 30 meals for that week.
#2. Include a protein source…
…with your cheat meal and eat it first.
#3. Sit down at the dinner table and eat…
…DO NOT eat in front of the TV. Also, once you get out of your seat, the cheat meal is over. In other words, don’t order an extra large pizza and store the leftovers in the fridge. Don’t test your mental strength by keeping bad foods in your house. Eat the cheat meal, then move on.
#4. Make smarter cheat meal choices…
…stay away from foods containing trans fats. Even though this is a cheat meal, these man made fats are deadly to your body’s cells and are not recommended EVER. Foods high in trans fats include: fast food french fries, anything fried or battered, baked goods like pie and cookies, and foods containing margarine.
#5. If you are already lean (<10% body fat for guys and <17% for girls)…
…and are following a lower carb plan, THEN and ONLY then can you begin TESTING a full cheat DAY, if you want. However, If you’re currently over these body fat %’s, stick to the 30:1 ratio of one cheat MEAL for every 30 healthy meals.
#6. Should you do your cheat meal on training or non-training days?
The answer is specific to your mental strength. Ask yourself, “am I able to have a cheat meal on my non-training day and still stay focused to get to the gym the next day for a heavy leg workout? If so, do it this way. However, if a non-training day plus a cheat meal ignites your previous bad lifestyle habits, leading you to skip future workouts’¦eat your cheat meal on your training day.
When it comes to cheat meals, we need to be careful not to ignite old bad behaviours.
So there’s your 6 cheat rules.
In the comment section below, I want to hear if you incorporate cheat meals into your diet.
And if you’re new to healthy eating, I recommend you go download my FREE Live Lean Starter Guide that includes my 10 steps to healthy eating.
That’s it for this week Live Leaners.
If this video was helpful, show your support by clicking the social media buttons to share the videos to help me further my transformation 50,000 mission.
Lets also get a conversation going in the comments section below’¦ do you incorporate cheat meals into your diet?
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Questions For You:
– Do you incorporate cheat meals into your diet?
– If so, how often do you eat them and do you eat them on training or non-training days?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
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