On today’s episode of Live Lean TV, we share our best recommendations on how to recover after a cheat meal, including if you should go “low carb” the next day.
This was a question from #AskLiveLeanTV Ep. 011.
Kathy Figueroa on Facebook asks: Hey Brad and Jess. What are your best recommendations on how to recover after a cheat meal? Do you lower your carbohydrates the day after your cheat meal to avoid spilling over the carbohydrate tank? Or do you continue the week as usual? Also do you plan your cheat meal for a specific day of the week? I know a lot of people use a weekend day for their cheat meal, but I just have it whenever the occasion comes up. I hope this question makes sense.
We typically keep our post cheat meal days the same, since a cheat meal should be worked into your weekly calorie and macronutrient totals.
Since we’re consuming lower amounts of carbohydrates throughout the week, this means our cheat meal does not put us above and beyond our total carbohydrates goal.
So rather than eating 300 grams of carbohydrates every single day, and then 600 grams on a cheat day, since we eat lower carbohydrate meals throughout the week, we can fit a higher carbohydrate cheat meal into our total calorie and carbohydrate calculations.
If your carbohydrate consumption is lower throughout the week, that cheat meal is used to re-fuel.
We also call it re-feed.
When you follow this approach, you don’t need to change your meal plan the day after.
However, if we had two huge high carbohydrate days in a row, then we might take a low carbohydrate day on the third day.
Our best recommendation on how to recover after a cheat meal is loading up on water.
The reason for this is cheat meals are usually loaded with sodium, especially mine, since it’s pizza all the time.
Since pizza is so salty and full of carbohydrates, I often feel dehydrated after eating it.
So to counteract this, I load up on water, which can help flush things out.
When you feel bloated, the thing you need most is more water.
I know it may sound counter-intuitive, as a lot of people may think they need to stop drinking water when they’re bloated.
However, but the more water you drink, the better your body can release the stored water.
Especially since high carbohydrate foods make you store more water as well.
So if you’re feeling puffy and bloated after a cheat meal, drinking more water will help you flush it out.
Yes, we usually have our weekly cheat meal on the weekend.
But if it’s a special event, for example if one of our birthday’s falls on a Tuesday, or something special happens mid-week, we will use that day as our cheat meal.
If this happens, we would then maintain a clean diet through the weekend.
We keep our cheat meals flexible.
When it comes to Living Lean, it’s a lifestyle, so you have to be flexible about it.
If you not flexible, you’ll become a crazy nut case where every Saturday has to be cheat day.
When this happens it’s not fun anymore, as it becomes more of a chore.
Remember, Living Lean is a lifestyle, so have fun with it.
Hopefully that answers your question on how to recover after a cheat meal.
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Now I want you to go check out this video post on How To Use Our 6 Cheat Meal Rules To Lose Weight And Boost 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.