Everyone who has ever been on a diet or adhered to proper nutrition knows that day after day is not necessary. Either we have enough boiled chicken breast and fresh vegetables, or we have been dreaming of a slice of pizza since the very morning. And, as a rule, we eat: late in the evening, and not a piece, but half. Is it possible to make sure that “both the wolves are fed and the sheep are safe”?
Cheat meal and the 90/10 rule
In order to maintain a reasonable balance in following diets, they came up with the so-called cheat meal (from the English cheat – “cheating” and meal – “meal”) – a planned violation of the diet. It will be difficult for anyone to follow the rules of nutrition from and to for a long time. It is much easier to observe them, knowing that on Sunday it will be possible to arrange a cheat meal – to eat what the soul (and stomach) asks for.
Most importantly, a cheat meal is not a cheat day, it’s a cheat meal. You can afford it if the “cheating” does not stretch from morning to evening: in this case, one name will remain from your balanced diet, and all the efforts of the previous days will go down the drain.
Most nutritionists agree that with any diet, you can follow the 90/10 rule: that is, 90% of your diet should be healthy food, and another 10% should be your favorite treats. For example, if you eat five times a day (that is, 35 times a week), then following the 90/10 rule, you can indulge yourself 3-4 times a week.
However, some experts are of the opinion that once is enough. And some generally criticize this method.
Why do you need a cheat meal?
“I am good with cheat meals and allow them to my clients from time to time. If a person goes in for sports for health and figure, and does not prepare for competitions, where every gram is verified, then why not? says world-class athlete, founder and coach Maria Popretinskaya.
According to her, it is necessary to instill in yourself a culture of nutrition – the idea of what, when and in what quantities you can eat. But it is also important to be able to relax, free your head from thoughts about food. It does not matter if a holiday happened during the week and some item was violated, or even everything – if the next day you return to proper nutrition.
The goal of eating right will be much more achievable if you know that after six days of effort, you will have a few scoops of your favorite ice cream waiting for you.
Consistently avoiding foods containing fat can lead to a calorie and energy deficit.
“There is an important psychological component here. It’s hard to stay on track and eat right day after day with no motivation and no reward. It often takes months before giving up your favorite foods and dishes will give noticeable results. And the opportunity to reward yourself with something tasty from time to time can help keep you motivated, ”explains Jillian Ginta from the Department of Health and Exercise at Seton Hall University.
The need for a cheat meal for athletes has been scientifically proven. Fat cells produce leptin, which reduces appetite and regulates the energy costs of the body. Consistently avoiding foods containing fat can lead to a calorie and energy deficit. And without them, it is more difficult to continue to monitor nutrition and exercise.
When is a cheat meal allowed?
While the point of a cheat meal is to satisfy your gastronomic desires as much as possible, be prepared for certain compromises and rules.
First of all, do not forget that your body will need nutrients anyway, which will fill it with energy and help in building muscles. So even cheat meals, for all their unhealthiness, must contain fats, proteins and carbohydrates. For example, it can be fried chicken breast instead of the usual boiled one. Or simple carbohydrates instead of complex ones.
Some nutritionists recommend scheduling a cheat meal for the post-workout time, when the body is ready to get the most out of all the components – both “bad” and “good”.
The cheat meal only works for those who have lasted at least a month without violations
“If you eat before training, then what you eat will be consumed during training and the remnants of unused energy will go into body fat,” says Maria Popretinskaya. – But after anaerobic loads (weightlifting, powerlifting, bodybuilding) or aerobic-anaerobic (game sports, martial arts, skiing over rough terrain), catabolism begins, the muscles spend energy very well, and in order to replenish it, after such a workout within an hour and a half you need to eat.
According to Gillian Ginta, another plus of cheat meals is that they … accelerate calorie burning and promote weight loss: more calories, you are not letting your body get used to the lower threshold of daily calorie intake.
“Such an alternation really gives a result – it has been verified,” Maria Popretinskaya confirms. – But, as a rule, this only works for those who have lasted at least a month without violations. And who knows for sure that he will be able to stop after one serving of delicious. If there is no confidence in this, it is better not to start.