I get asked this question a lot... How do I feel about cheat meals on the Keto Diet? In fact, a client asked me about this recently and I replied to her via email... Sometimes I just ramble on and on in email and don't even re read before I send. Only after sending the email did I decide to read my response to her and I had to stop and give myself a pat on the back LOL It's always been hard for me to fully articulate my philosophy regarding cheat meals but for whatever reason this day I nailed it. I'll paste the email below for you to read if you choose, but in a nut shell. Cheat Meals are essential to long term sustainability and results. They also help you to outsmart your body and keep it guessing. If you consume a predictable amount of calories every single day your body will learn to work around it trust me. So in short, cheat meals when done correctly keep your body guessing, teach you discipline and help you to stick to your Keto Lifestyle long term! Just keep a few things in mind:
Cheat Day should be an active day, increase your calorie burn, the more you burn the more u can eat
EMAIL (Truncated for Privacy)
How you are feeling is completely normal. Perfectly ok to have a cheat meal and a cocktail or 2 on Valentines day. The key with cheat meals is that YOU are in control. You pick the day and what you are eating based on your plans, not because someone walked into your office with your favorite cupcakes… Does that make sense? The key to long term sustainable results is really maintaining discipline. The process of having a cheat meal actually trains you to have discipline. You cheat on your terms because you have decided to. The problem with going too long without one in my experience is that when you do finally have one, it can open some flood gates and be difficult to stop. Not to say that having one will be easy, you will have mixed feelings about it unsure if you want one, worried if it will ruin your progress etc. One weekly cheat meal NEVER has made someone gain weight. It’s scientifically impossible unless your meal was in excess of 6,000 calories. Where it causes an issue is when one leads to 2 leads to entire weekend etc. but that is why introducing a weekly cheat meal can be so important. It will help you to learn discipline it will also teach you how to only have one meal then right back to Keto eating. If you do ever get cravings for something you can just schedule your cheat meal and it makes you feel so much better. For example say you are craving pizza, knowing that you can have pizza in a few days because you are allowed a weekly cheat meal takes he edge off ,makes it bearable. If you were not supposed to have cheat meals and were craving pizza suddenly you would feel deprived and upset and would likely cave in then feen guilty etc. It might sound crazy but it really is all part of the process and the key to long term sustainable results where you aren’t yo-dieting but can live a life of balance and maintain your goals.
Also, I recommend having your cheat meal as your last meal of the day, try not to have a cheat lunch because it will be hard to have a Keto dinner afterward. Best to have that as your last meal of the day and then the next day is a new day and you are right back to Keto eating. Honestly sometimes a Cheat meal will rejuvenate your motivation and even trigger weight loss.
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