On today’s episode of Live Lean TV, I’m sharing my 6 rules on how to use cheat meals to lose weight and boost metabolism.
Yes, it’s time to cover the fun topic of cheat meals.
If you’re wondering how cheating on your diet can help you lose fat faster, you’re going to love my 6 rules to cheat meals.
I don’t care how focused you are with your fitness goals, everyone needs to have a little fun.
You are preparing yourself for failure if you are following a nutrition plan that is designed:
Typically most 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.
I typically do 1 cheat meal for every 30 healthy meals.
If you’re eating 5 healthy meals a day, by following this 30:1 ratio, you could have a cheat meal once every 6 days.
But, when it comes to your cheat meal, I’m not recommending you can eat whatever you want, whenever you want.
It’s time to learn how to make cheat meals work in your favor.
In other words, how to cheat to lose more fat.
Here are my 6 rules on how to use cheat meals to lose weight and boost metabolism.
Ask yourself, did you honestly follow your healthy meal plan for the other 30 meals of the week.
If yes, proceed to the next rule.
If no, sorry, it sounds like you already had your cheat meal for the week.
It’s important to include a protein source with your cheat meal and eat it first.
Do not eat your cheat meal in front of the TV.
Also, once you get out of your seat, the cheat meal is over.
Don’t order an extra large pizza and store the leftovers in the fridge.
It’s important that you do not test your mental strength by keeping bad foods in your house.
Eat the cheat meal, then move on.
Even though this is a cheat meal, it’s important to make smarter cheat meal choices.
This means staying away from foods containing trans fats.
These man made fats are deadly to your body’s cells and are not recommended ever.
Foods high in trans fats may include certain types and brands of:
If you’re unsure if a cheat food contains trans fats, look at the nutrition facts label or look it up on the internet.
Are you a male and less than 10% body fat?
Or are you a female and less than 17% body fat?
If so, you could begin testing a full cheat day, if you want.
However, if you’re currently over these body fat percentages, stick to the 30:1 ratio of one cheat meal for every 30 healthy meals.
Should you have your cheat meal on training or non-training days?
The answer is specific to your mental strength.
Just ask yourself, are you able to have a cheat meal on you 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 the combination of a non-training day plus a cheat meal ignites your previous bad lifestyle habits, such as skipping future workouts, eat your cheat meal on your training day.
When it comes to cheat meals, you need to be careful not to ignite old bad behaviors.
So those are your 6 cheat meal rules to lose weight and boost your metabolism.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.