The Total Guide to Cheat Meals

Many people who follow a clean eating/ Paleo type diet like to indulge in a weekly cheat meal. There are also many people who prefer to stay on plan 100% of the time, knowing that even one meal can tip them in the wrong direction.
 
Here are my thoughts on cheat meals, you will find many differing views on whether they are in fact beneficial or not, my advice is to choose the diet/eating plan you can stick to as above all else, consistency is what counts!
 

What is a Cheat meal?

Many nutritionists and health enthusiasts that I have met hate the word "cheat", as it makes you think that there is a bad behaviour associated with it or simply that you start to associate bad food as a reward. By a cheat meal I am talking about a planned and well designed meal consisting of items that are restricted or perhaps removed from your normal eating plan.
 
A properly designed cheat meal should not negatively effect your diet/healthy eating success. If you are eating well  95% of the time, that 5% doesn't have a huge impact. (Tip: be honest with yourself and make sure you plan ahead of time what meal each week your cheat meal will be!)
 
 

How can a cheat meal benefit me?

1. May help you stick to your diet: As I mentioned, the best diet is one you can stick to! By allowing yourself a planned break from your diet you may not feel as restricted and therefore likely to throw in the towel.
2. Replenish Glycogen Stores: If you are on a strict clean eating regime, cutting out complex carbs and sugar and sticking mainly to lean protein and good fats then over time you will be slowly depleting your excess glycogen levels (the body's energy storage system). Having a meal with carbs and some sugars can help your body to replenish the glycogen stores, fuelling your workouts for the following week and giving your metabolism a boost.

 

How to successfully "Cheat"

• Don't go overboard: Yes this is your chance to eat items that you wouldn't normally eat but it does not mean that you have to eat the entire tub of Ben and Jerrys, or the entire pizza - have a slice or two!
• Remember its a Cheat Meal not a Cheat Day: I would recommend having your cheat meal as a late evening meal, that way you are less likely to turn it into a day-long food fest!
• Have it post workout: After a tough workout your body is in an anabolic state (Muscle building and fat burning mode yippee!) Having your cheat meal after a tough workout makes it less likely to be stored as fat.
• Alcohol should not feature: I know, i know I'm killing all the fun here!. When you have alcohol your body literally stops what it is doing (like fat burning, muscle growth, cell repair) and focuses on burning it off, making it much more likely you will store it as fat.
• Plan ahead: Meeting the girls for dinner on a Wednesday when your usual cheat day is a Friday? Then take a look at menu, decide what your clean option is or swap the days but don't do both!
• Don't go back for seconds: Have one serving e.g.one bowl of pasta, not 2-3. Remember to eat as you normally would - until you are satisfied not until you cant move!

 

Still Not Convinced?

Fair enough, as I said its a matter of personal choice. You could always take a leaf out of Chloe Madeley's book and try a "Refeed Meal" instead.
 
Try a Refeed Meal: If you do not like the idea of having foods you have cut out why not try a reefed meal. This involves having more of the foods that you would normally restrict on your diet such as: brown rice, sweet potatoes etc...
 
 Find what works for you :)
 
 
Some reading:
 
http://www.acaloriecounter.com/diet/cheat-meals/
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1076/7_Steps_for_Losing_Bodyfat_With_Cheat_Meals_.aspx
http://fitnessfondue.com/controlling-cheat/
http://www.xameliax.com/cheat-meals-kayla-itsines/
http://www.livestrong.com/article/542505-the-art-and-science-of-cheat-meals/
http://fashion.telegraph.co.uk/beauty/news-features/TMG9755310/The-pros-and-cons-of-a-cheat-meal.html
http://www.bodybuilding.com/fun/sclark39.htm