Ask any of my clients who work with me on their Nutritional Plans and they will tell you that I am a huge advocate of incorporating weekly and sometimes even bi-weekly cheat meals into the programs. I’ve always used cheat meals as an effective tool for fat loss, muscle building and as a source of motivation and normalcy for a client who is following a strict diet regimen for a prolonged period. Not only can cheat meals help reset hormones responsible for metabolism and insulin regulation, but they can also replenish glycogen for increased energy which in turn will allow the body to burn calories more efficiently throughout the day/night.

With that being said, I do have a few guidelines in place that I recommend to my clients to follow when choosing a cheat meal. Some clients follow these guidelines while others ignore them and have whatever they please. Ultimately, the final decision on how you decide to cheat on your diet is up to you. However, if you’re like me, and prefer not to feel bloated and lethargic the day after a cheat meal, then I strongly advise you to read on.

Practice Portion Control

Just because you’re having a cheat meal does not mean you have to cram as many calories as you possibly can into this one cheat meal. For example, instead of consuming an entire pizza, I recommend just consuming 2-4 slices of pizza (depending on your body weight and target weight loss goal). Rather than order a burger with a side of large fries, order a burger with a small or medium side of fries. Overeating is not healthy for us as it puts far too much stress on our digestive tracts. There is no reason to punish your body by overindulging in one cheat meal.

Don’t Cheat With Crap

If you’re going to cheat, then at least make sure you cheat with something of good quality and substance. Not with some cheap crap in a box that is only going to leave you feeling bloated, constipated, gassy and full of regrets the morning after. For example, my weekly cheat meal used to be a dozen cookies. However, these cookies were always homemade (by Robyn) and were made with healthier (not necessarily healthy) ingredients. Instead of white flour, Robyn would use oat flour. Instead of white sugar, Robyn would use Stevia. For chocolate, she used real 100% dark chocolate, not processed chocolate chips. In all my years of cheating, I never have or will consume cookies from a box.

I never understood why people consume fast food for their cheat meals (never mind daily!). This is just processed garbage. If you’re going to have a pizza for example, why not have a real thin-crust Italian pizza made with fresh ingredients instead of some crap in a box from Dominoes or Pizza Hut? If you’re going to have that burger, then why not at least go to a nice restaurant and order a higher quality grade beef burger rather than that so-called “beef” they sell at McDonald’s?

Remember, eat like shit, feel like shit.

Be Strategic With Your Cheat Meal

This is not a set rule however I always advise my clients to try and have their cheat meals as one if not the last meal of the day. Chances are that if you have your cheat meal for breakfast or lunch, you’re going to experience a bit of an insulin spike, followed by a drop in blood sugar levels. This will make you feel tired and force your body to start looking for ways to absorb energy more quickly. This is also why most people tend to crave more sugar and simple carbohydrates a few hours after a cheat meal. Sugar provides our bodies with a quick-acting energy source. If you consume your cheat meal earlier in the day, you might find yourself craving sugar as the day progresses. Whereas if you have your cheat meal at the end of the day, you can go to bed afterwards which will help eliminate those sugar cravings (as you will be sleeping).

As I mentioned earlier, how you decide to cheat on your diet is ultimately up to you. However, if you don’t want to end up in a food coma or experience the dreaded food hangover the following day after a cheat meal, then I would strongly advise you to take my tips from above into consideration.

Yours in Good Health,

Nick Cosgrove
Forever Fit Performance