How to recover from cheating on your diet
Depending on how much weight you have to lose, you must be willing to stay on a diet program long enough to see results. For real fat loss, this could take 10-12 weeks or even longer. This is an arduous process for both beginners and expert dieters; There are no tricks or easy ways to lose body fat other than a low calorie diet and lots of exercise. For a sustained low calorie diet, a cheat meal once a week is a great strategy to help you stick to a schedule. After eating a perfect diet for the week, a single meal of anything you want (portion controlled) provides your body with a calorie boost and works wonders on your mental game. A low calorie diet day after day throughout the week can put the body in starvation mode, making weight loss difficult. A cheat meal with many more calories once a week lets the body know that it is not starving and that it is okay to continue losing weight. A cheat meal once a week also helps you set a great goal to work out each week, while also helping to control food cravings. There is no question of the effectiveness and logic behind using cheat meals once a week in your diet program. There’s a little warning about cheat meals once a week …
These are cheat meals that last up to 6 hours. After dieting for a long time, the leaner you get, the hungrier you are. At some point, it becomes very difficult to have precise control of your apatite in a ‘whatever you want’ meal. Overeating or sometimes just eating the wrong combination of foods can quickly add 6 to 10 pounds. of the weight of the scale. Depending on what you ate, this can take 4-6 days to clear, causing your entire work week to get you back to where you were – a zero profit. When using the strategy of cheating once a week in your diet, try to commit to cheating on meals (of whatever you want) but only with very controlled portions. However, even following a strict protocol, you will invariably come across a cheat meal that will blow your body off with weight. If this happens, read the following paragraphs for tips on how to regain / lose weight as quickly as possible after a heavy meal. Even if you are not currently on a strict regimen, this system can still work well to cleanse the body after any food event.
Start your first morning after the binge with intermittent fasting. Don’t eat your first meal until at least 12 noon. If you’re used to eating right after waking up, don’t do it; wait at least until noon to eat. However, get up several hours earlier and exercise on an empty stomach. Your exercise should be sustained cardio plus a light weight session if there is time. Plan to exercise for at least 1.5-2 hours before your first 12 noon meal. The cardio you do should be twice what you normally do. For example, if you normally walk for 30 minutes on the treadmill, you will walk for 1 hour. Then, complete the remainder of your 2-hour time frame with more cardio, calisthenics, and / or light weight lifting. Weightlifting should use light enough pounds to be able to pump 10 to 20 reps. Don’t lift heavy objects and try to hit the muscle. Pick two exercises that you can use to add extra work for lagging body parts and / or strengthen a weakness you have and overlap them for 4-5 sets of 10-20 reps. Finally, plan a more intense cardio session in the evening (about 6 hours later than the first workout, preferably). Try to fill an hour with as much cardio and bodyweight calisthenics as possible.
Eating the day after a cheat meal should be light. A complete fast is not recommended here, but also a great diet strategy; the included intermittent fasting is sufficient. Our goal on this day is to eat very lightly and encourage us to push out bad food as quickly as possible. First, reduce the amount of meals you eat that day. If you normally eat only 3 meals, you will only get two. If you normally eat 5, you should have 3 plus a protein drink. Make all your meals high in protein with chicken, turkey, fish, lean red meat, eggs and / or whey, at least 25-40 grams / protein per meal and match your lean body mass. Reduce the calories in your meals even more on this day by eating more vegetables than starches. If you only eat two meals, eat only vegetables for your carbohydrates. Try to include a raw vegetable in at least one of your meals, for example, a large salad, raw broccoli sprigs, carrot sprigs, etc. Also keep fats to a minimum on this day. Fat makes your food digest slower and we want it to go through it. If you are one of those who needs to improve with water consumption, this is the day to do it. You want to drink as much water as possible the day after a cheat meal to help flush out toxins and sugars and speed up digestion. Do not drink any other beverage other than coffee and water on this day.
The next day (2 days after the cheat meal), you will return to your program as if nothing happened. Following this eating / training plan should get you back on track on or before Wednesday (if your cheat meal was on Saturday). Results will vary depending on how much damage has occurred in the cheat meal. The best results will be obtained when the cheat meal is kept in moderation in the first place. It should also be noted that this program has not been tested on different topics and can only work well for the author, however it is presented to introduce the technology and concepts. At the time of writing this article, the author was also doing more than 10 hours of cardio / week (cumulative), lifting weights 3-4 times / week during sessions of more than 1.5 hours, and following a bodybuilding nutrition program precision seven days a week. If it is not in this form, it is not known how well this system will work for you. If you are not used to the amount of training described above, the program should be scaled to fit your individual needs and should not be attempted without first consulting your doctor to ensure that you are healthy enough to do so.