Week 195 :: How Should One Incorporate Cheat Meals?

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TOPIC: How Should One Incorporate Cheat Meals?

For the week of: March 26th - March 31st
Tuesday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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Many diet plans include a ?cheat meal? placed somewhere in the schedule.

How should one incorporate cheat meals into their diets? (Include how often, how much, etc.)

Are some cheat meals better than others? Which ones?

Which cheat meals should people try to avoid?


BONUS QUESTION: What is your favorite cheat meal?


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[g4owensj]

good question, I have some theories, but will be curious to what other people say as well.

[History in Effect]

When it comes to weighlifting, nutrition is vital to packing on the lean muscle and filling out your body. Food is the ultimate supplement when it comes to that and eating clean is what separates you from being top 5 to not placing at all. People who enter into the fitness and bodybuilding arena must be committed to staying on a nutrition plan that can be beneficial. With that being said, your favorite junk foods now become forbidden foods. Don't fret ladies and gentleman there is hope when it comes to eating those meals. Cheat meals are meals that incorporate your favorite foods so that you won't go insane. They are rewards for keeping up the hard training and cardio you been doing. What follows below is my take on cheat meals and the importance of having them as a central part of your plan.

How should one incorporate cheat meals into their diets? (Include how often, how much, etc.)

First off, cheat meals are rewards for keeping up with your fitness plans and getting stronger in the gym. In my experience, I feel that one cheat meal a week is sufficient for you. Too many cheat meals in a week will have you straying from your diet and you will gain weight. A cheat meal is to fulfill your wants not your needs. You don't need a cheat meal, but having it makes things a lot more easier. During that particular cheat meal, I eat until I am full because I know the next meal will be a lot cleaner and my cardio will get rid of any gains from that meal. I eat whatever I want during that cheat meal. If its pizza, I eat a whole box of it. The key is not turn it into a cheat day. Cheat days are fun, but your body does not like them very much. One cheat meal a week is all you need to succeed.

Are some cheat meals better than others? Which ones?
I wouldn't say one cheat meal is better than the other. The key is to pick a meal that you enjoy and eat to satisfaction. Your cheat meal might not be junk food, but that does not make your cheat meal better than mines. Cheat meals are for a reason, just don't eat to the point where you can't move.

Which cheat meals should people try to avoid?
It is a cheat meal, so enjoy whatever you are eating. The key is eat until satisfied. I don't want you throwing up or getting sick. It can carry on until the next day and your workouts will be lackluster. Enjoy whatever you are eating.

Keys to Cheat
1) Make a list of your favorite cheat meals and foods
2) Take those foods and plan what meal in advance you are going to eat them.
3) By planning your cheat meal in advance, you have no excuse not to follow it. You have remained disciplined, so a cheat meal planned in advanced is very helpful.


BONUS QUESTION: What is your favorite cheat meal?
My favorite cheat meal is hard to say in that when I eat a cheat meal. I go all out. Since I'm from the South, I like to hit up a soul food buffet restaurant. My cheat meals cover the bases. I need my meat, carbs, and fats. First, I get me some chopped steak. Then, get the mac and cheese with some potato salad. I have to have my blackeyed peas and turnip greens. Throw in the sweet potato pie and the red velvet cake. Wash it down with sweet tea.

[The Solution]

TOPIC: How Should One Incorporate Cheat Meals?

Cheat Meal, its a word that is thrown around on these boards left and right, and it seems like everyone overlooks it because they dread of what it can bring, and what it actually does to the body. A Cheat Meal can be defined in two ways, something that will be beneficial towards the body or something that could bring stress and agony towards the individuals goals when the wheels are falling off the wagon. When the body takes in a surplus of calories in a given meal, out to eat for a meal and you decide to splurge, or you cant resist that late night friday pizza are just some instances of what people will refer to as "Cheat Meals". The way they should incorporate them on the other hand is something that can be discussed to aid their progress in dieting.


How should one incorporate cheat meals into their diets? (Include how often, how much, etc.)

There are a few ways to go about this. First and foremost you need to see the individual and acquire their overall goal.

Many people that live life don't really have set goals, they just want to workout, be happy, and go on with their life. For that reason having 1-2 cheat meals per week would be perfectly fine. A date on a Friday night with a loved one would be a great example at a nice restaurant. Another good time to consume a cheat meal would be after a big workout. For instance leg day is known as the hardest day of the week, it would be good to hit up that Chinese buffet after wards and stuff yourself with a lot of chicken and rice to help refuel the body when nutrients are needed most even though they may not be the "Cleanest" calories.

On the other hand someone who is dieting may choose their cheat meals more wisely. Some people that use a cutting diet such as the Dave Palumbo Cutting diet, will have one cheat meal per week to help restore glycogen, lepetein, and try to restore hormone levels after going low carb the entire week and having a capped limit of carbohydrates to attain in that given meal. Doing this will help speed up the metabolism, make the body work harder to process that food, and actually aid towards fatloss/weightloss given time and consistency on their diet.

The limit of how much is going to depend on the individual and their body weight. Someone 250lbs compared to someone 150lbs having a cheat meal may vary due to how much that person can eat without feeling sicker than a dog. A good indication to call it quits is when you feel a bit over satisfied, or if you are starting not to enjoy eating so much and you know your going to regret what your doing the next day.

Are some cheat meals better than others? Which ones?

In my opinion no. The main reason behind this is because what it comes down to at the end of the day is overall calories. Regardless of how you get those calories the body needs a certain amount to gain and lose weight, so even if you did consume a cheat meal and you were still under your maintenance level calories for the day the damage would be minimal.

Individuals who do low carb diets such as the Palumbo diet as I suggested above will implement a high carb low fat cheat meal. The reasoning again is to help restore glycogen, lepetin, and refuel hormone levels to help keep them from dropping too low due to what they are doing to their bodies throughout the week on such a low carb/calorie diet.

Which cheat meals should people try to avoid?

A cheat meal ones should avoid are foods that do not settle well with them. Some people are lactose intolernace therefore they should stay away from digging into ice cream or any dairy product. Others are diabetic and should stay away from anything that is dense in sugar such as ice cream, or having a cake. This would really put them in a bind and make them feel very uncomfortable and may cause some damage to not only their mind but also their overall body.

Besides certain instances like that anything that you desire you should have. Moderation is the key to success in anything you do. So if you are craving a McDonald's double cheeseburger and you have worked hard all week, stuck good to your diet, you have deserved it. The damage you would receive of having one meal off your diet would be minimal and the bloat/weight retention from that meal will go away in a day or two after resuming your diet again.

What is your favorite cheat meal?

To be honest a cheat like I have explained is something out of the ordinary that would put you in an excess of calories. Being in college I rarely get to see my family, so when I do get the opportunity to go home and see them anything my mom cooks to me is fair game. From homemade cooking, to homemade desserts, to family gatherings these are the times I cherish most and cannot pass up. My favorite of all time from home would be Beef tips over noodles, and the homemade cut out cookies on holidays.

[isins]

No diet can be complete without the presence of the cheat meal. Cheat meals are the greatest thing to happen to humankind since the invention of the automobile? ok maybe I over exaggerated just a little bit nonetheless they are fantastic. Don?t believe me? Well find out for yourselves?

Many diet plans include a cheat meal placed somewhere in the schedule. How should one incorporate cheat meals into their diets?

Incorporating cheat meals into your diet can most defiantly influence your overall result. Cheat meals are by far more beneficial then they seem. Many people may see a cheat meal to be counterproductive and avoid them at all cost. However this is not the wisest option to choose used tactically cheat meals serve a valuable purpose. Once you configure a proper diet cheat meals can be life savers. After a while of dieting you may find your progress coming to a screeching halt and hitting a plateau. Cheat meals may give your metabolism that boost it needs to bust through those plateaus easily. Cheat meals full of carbohydrates also assist with raising your leptin levels, which drop while following a low carbohydrate diet for over a few weeks. Leptin is perhaps the most potent fat burning hormone you posses. That way you can avoid plateaus and scorch your fat much easier. Not to mention your cheat meal is a perfect way to keep you sane from the effects of an arduous diet.

It may seem that cheat meals are flawless, but be sure to use them and not abuse them. By that I mean don?t cheat excessively or they can have a negative effect. It is alright to include a cheat meal every week, every other week, or every two weeks. This will all depend on a few factors, whether you are making good progress, your body type, and your metabolism. So you may want to experiment a little and see what you can get away with. With that being said, try to schedule your cheat meal close to your last meal of the day. That way you can prevent having your cheat meal be transformed into a cheat day, or worse a full fledged binge. Try not to eat in very large quantities make sure it is properly portioned.

Are some cheat meals better than others? Which ones?

I believe that all cheat meals are created equal, no one meal is better than another. However they to include some nutrient enriched food to your menu. Cheat meals containing carbohydrates are also good for they will replenish muscle glycogen and help keep you full.

Which cheat meals should people try to avoid?

Cheat meals are meant to help you feel replenished, and as a temporary escape from your diet. As long as you?re not stuffing yourself as if you were eating the last meal of your life, and you have followed your diet you can consume any food. One meal is unlikely to toss your program into turmoil.

What is your favorite cheat meal?

Personally I have many favorite cheat meals. My numero uno pick would have to be a six inch oven roasted chicken breast sub from subway. This delicious treat is also healthy containing 310 calories, 5 grams of saturated fat, 1.5 grams of Trans fat, 48 grams of carbohydrates, and a whopping 24 grams of protein. I also enjoy eating popcorn, mouth watering hot dogs, and occasionally a few slices of pepperoni pizza!

[g4owensj]

MANY DIET PLANS INCLUDE A CHEAT MEAL PLACED SOMEWHERE IN THE SCHEDULE. HOW SHOULD ONE INCORPORATE CHEAT MEALS INTO THEIR DIETS?

"Cheat meal",the name itself implies that what you are doing is wrong or against the rules. Well here is a novel idea, what if it wasn?t considered a cheat meal, but an "open meal''. Would you feel less guilty about it? Well you would if it truly was an open meal and not a cheat meal, I would consider it an open meal if you have it planned out in your diet, and there for your not actually cheating on your diet but staying on track. Lets put this into perspective, so your at the gym and your going to do 100 bench presses, and they only count if you have perfect form. I ask you then would you try to complete the entire set of 100 reps with out taking a rest here and there to regain your composure and some strength or try to blast straight through? Personally I would take some breaks here and there to try and regain some composure, and that is what a cheat meal or open meal is to your diet, a little break from the hard work of a clean diet, so you can regain your focus and mental strength to be able to more easily complete the diet and reach your goal.

For the average soccer mom trying to get ready to bare it all in a bikini this summer, or a bodybuilder planning on stepping out on stage for the first or even 50th time, the question in hand is how often do you have a cheat meal and then how much and of what? Now this is going to depend on a few things like what your goal is, how well you're doing on achieving that goal, how fast or slow is your metabolism and also something I think a lot of people don?t factor in is, how much of a change is your current diet from your normal daily? A good rule on cheat meals to me would be once a week. This will allow you the convenience of having a date night with your significant other or friends, and allowing you to get out of the house and that will give you something to look forward to all week as well. The most important thing about having a cheat meal however is that you only eat as much as it takes you to get full, try to eat slow and savor it, because if you just start scarfing it down it will be over before you ever really enjoyed it and then you will want to have more.

If your going to go out to dinner then have a normal portion and if you get full and there is still some left then leave it and don't eat just to eat. If you want to have a desert then have a small desert or split one with someone. Again, this can not be stressed enough, eat till you are full and don't eat just to eat! When your choosing your cheat meal, you want it to be something that you really want, maybe you have seen a commercial on TV for something, or you love pizza, what ever it is that you really want and have had a craving for then that is what you should have.

Now if you are going to plan out the cheat meal then try to have it on a day that you spend the most time at the gym (or your most active day), this will be a day that you typically burn more calories anyway and the extra calories from the food will have less of an effect overall on your diet. If you don't have a day like this, then try to cheat earlier in the day so you have the opportunity to burn off some of those bad calories through out the day and not give them the chance to metabolize into fat.


ARE SOME CHEAT MEALS BETTER THAN OTHERS? WHICH ONES?

Good cheat meals, these are going to be relatively normal portions of something that satisfies your cravings and will keep you from binging on what ever is in front of you. If you have had a load of extra calories from cheat meal, but you're still not satisfied and want more then that was a bad cheat. Stick to what ever you might be craving at that moment, and not what you say you want on Monday afternoon if it's Saturday night. The best cheat meal for everyone is different, so the best cheat meals are the ones that you crave, not what Dexter Jackson or Beth Horn crave.


WHICH CHEAT MEALS SHOULD PEOPLE TRY TO AVOID?

The only thing that I would keep off limits is a food buffet, even with the best intentions it's so easy to not realize what you've had and go way over board. Another area to stay away from would be fast food, and that is to say that if you can get that specific food at a restaurant then do that, but if its only at the fast food place then stick to only what you are craving and watch the extras and don't supersize it.

BONUS QUESTION: WHAT IS YOUR FAVORITE CHEAT MEAL?

I feel like I am one of the crazy few who really like salads. I work out in the morning and afternoon on Fridays, so my cheat meal is my Friday night dinner. I like to go to Ruby Tuesdays and get an entre and the salad bar. I will usually get what ever main dish that sticks me that evening and change the sides to steamed broccoli, and add the salad bar. I make my salad with whatever looks good that night, and then eat my meal. Two out of three times I just get the mini turkey burgers and get mushrooms instead of fries. I will then put both burgers on one bun and throw on some mushrooms and eat it that way. Not to off the wagon as some people I know, but this is enough to satisfy my cravings in a sensible manner.

[soundcheck129]

Many diet plans include a 'cheat meal' placed somewhere in the schedule.

Whether you're looking to hit the stage or just trying to get into better shape for the beach, dieting is an essential part of the process. Proper nutrition can make or break any attempt to transform your body, regardless of whether you're trying to pack on muscle or shed fat. For those dieting down, reduced caloric intake means a focus on nutrient-dense foods, and usually a not-so-fond farewell to favorite indulgences and desserts. This can be especially difficult for those coming out of a bulking cycle, in which seemingly nothing was off limits. For this reason, cheat (or free) meals are often incorporated. These are meals in which the regular dietary rules don't apply and one is encouraged to eat a surplus of calories and not worry about the nutritional value of the meal.

How should one incorporate cheat meals into their diets? (Include how often, how much, etc.)

But because excess is encouraged during cheat meals, they cannot be overused, or you'd never be in a caloric deficit, and thus defeat the purpose of the diet. If you're one of those incredibly rare human beings who absolutely no desire to cheat, more power to you. But others should incorporate them to provide relief in three ways: psychological, physical and social.

In a society that strives to provide instant gratification, depriving oneself is hard to do. Staying on a restricted calorie diet with boring, plain, repetitive meals can wear down even the toughest psyche. After a while, you may have unbearable cravings and just snap, going on a buffet-style binge and indulging yourself in everything you've been missing. Obviously, this isn't healthy, and it's clearly not going to be an effective way to lose weight. Therefore, inserting one meal each week in which you can have a few slices of pizza or a piece of cake can keep you sane. This will serve as an incentive to stay on your diet during the rest of the week, because you know you have a reward coming. When cravings arise, just know that they will be satisfied soon.

In addition to wearing on the mind, dieting can have detrimental physical effects. Often, you'll feel run down after an extended period on a restricted calorie diet. This is primarily caused by low glycogen levels in your muscles. In addition to fatigue, this can cause decreased strength. Luckily, cheat meals can replenish the glycogen levels and fuel some great workouts. The other downside of dieting is that it can slow down your metabolism. Your body may adapt to a lower level of calories, which can stall your fat loss. Cheat meals, though, throw your body a curveball and shocks your metabolism into high gear.

Another important concern is your social life. Dieting takes dedication, but it shouldn't mean you can't go out and enjoy yourself. Looking good is one thing, but if you're all by yourself eating tuna and rice on Saturday night, what's the point? And it's not just your nightlife that can suffer. You want to be flexible in case you run into an old friend and they want to grab lunch and catch up, or spend time with family and friends, or watch a movie without having to smuggle in a protein shake. You get the picture. Social events often revolve around food, so you don't want to segregate yourself.

How often you decide to have cheat meals is ultimately your choice, but I would not have them more frequently than once per week. Cheating too much can severely compromise your results and encourage poor eating habits in the future. I would definitely have them more often than once per month, though; going too long can lead to a cave-in. If you're concerned about cheat meals damaging your progress, plan them for after a tough workout.

How much, too, is a personal preference, but a general guideline is to eat until you are satisfied, not until you are sick. A couple of donuts is fine, a couple dozen is not. You shouldn't feel like you must go all-out. Stay sensible and try to keep in mind what a reasonable person would eat. If you're in a restaurant, you shouldn't be eating so much that other diners are pausing to take pictures of your gorge-fest. The point here is not to undo all the dieting you've done. Another point is not to let the cheat meal turn into a cheat day. Self-control is key. Limit the cheat to one feeding and then return to your normal schedule

Are some cheat meals better than others? Which ones?

There's really no hierarchy of cheat meals, because people have different preferences. The only bad cheat meals are those that make you sick or leave you unsatisfied. Indulging to the point of illness isn't a good idea, and eating an extra-large volume of 'clean' food or only nibbling on a cookie because you're afraid of potential damage is only going to leave you wanting more. The best cheat meal is one in which you enjoy a favorite treat and know that you'll be able to stay on track afterward.

If you're on a Keto diet, then your ideal cheat would be high-carb and low-fat, so something like a hot dog wouldn't really be the best choice. In the end, though, you're the judge, so eat what you crave - that makes the best cheat meal of all.

Which cheat meals should people try to avoid?

The point of a cheat meal is to break all the rules, so technically nothing is off limits. But as I mentioned above, it would be a good idea to avoid cheat meals that are either too large or too small. Also, if you have a pre-existing medical condition, such as a gluten intolerance or an ulcer, you should avoid eating something that will aggravate it. You may want to avoid eating things that are already part of your regular diet, because that can take away from the psychological aspect, and you might not realize you're cheating at all. If you have issues with self-control, you may want to avoid a buffet setting, though.

BONUS QUESTION: What is your favorite cheat meal?

I'm not on a particularly strict diet - I eat sensibly but I do include things that I like to eat every day. For this reason, most of my cheats are more in terms of volume of food rather than what the food happens to be. My main weakness is cereal - I'll go through boxes at a time of Reese's Puffs, Honey Bunches of Oats, Honey Comb, Rice Krispie Treats, etc. I'm also a big fan of cookies and cookie dough, as well as cupcakes. And, having spent a lot of my childhood in Buffalo, I love wings.

But most of those are things that I can have on a semi-regular basis. My absolute favorites are foreign foods - Chinese, Japanese, and Indian especially. Nothing beats Orange Chicken, Hibachi Steak, or Chicken Tikka Masala. Preferably in massive quantities. If I know I'm not going to get the opportunity to have it again for a long time, I like to load up.

[wannabstrong]

As bodybuilders, we workout hard and eat right all week while looking forward to that meal we can eat anything we desire. It should lift your spirit and pump you up for the upcoming week.

How should one incorporate cheat meals into their diets?

Cheat meals should be a reward for progress and a crutch to lean on when your diet seems to restrict most of the simple pleasures of life. One or two cheat meals a week is an adequate treat, however there can be more latitude for special occasions and holidays. If you have cheated an excessive amount on your diet already that week, one might consider a small cheat as opposed to a large cheat meal or eliminate it altogether because it was not earned.

Timing of the cheat meal varies by individual. Some like to eat the cheat meal earlier in the day so that they can get a rock solid work out later. While others like to eat their cheat meal as their last meal of the day so they can easily stop by going to sleep.

Are some cheat meals better than others? Which ones?

No. Many times there are better nutritional cheat meal options, but that would defeat the purpose of the cheat meal. I think it is more of mental break that encourages you to stay on your diet and satisfies your cravings. There are certainly advantages to a carb heavy cheat meal due to the restoration of glycogen levels.

Which cheat meals should people try to avoid?

It is vital that people learn how to listen to their bodies and understand how they will mentally and physically react to this meal. Certain food choices and amounts will cause people to bloat, be sluggish, and unable to have a quality workout later on during the day. For others, a simple cheat meal can remove them so far from the game that they cannot return to their regular diet.

Trigger Foods
These foods severely challenge a person's self-control. The wrong cheat meal can turn a pleasant reward into an all-day binge or a cheat weekend. Some people have trouble finding the "off switch" to let their bodies know its time to quit cheating. For me, I can't let myself eat any sugary sweet desserts or it will derail my diet as it has many times before.

Alcohol
If drinking makes you happy by all means have a few, but be careful because having a few beers with your meal can multiply into a six-pack of beer and a handful of shots. You don't want to be revisited by the food you just engorged any faster than necessary. Having alcohol as your cheat, by its nature, can be dangerous at times so consume with caution.

BONUS QUESTION: What is your favorite cheat meal?

I'm always down for a buffet. I want a large variety of options and can pile on a little bit of everything. I love knowing that I make em' hurt and definitely get my money's worth.

[mp.wife]

Many diet plans include a ?cheat meal? placed somewhere in the schedule.

How should one incorporate cheat meals into their diets? (Include how often, how much, etc.)

Admittedly, I'm relatively new at all this but I wouldn't suggest anything more than one per week if you've been squeaky clean and disciplined the rest of the time.

Are some cheat meals better than others? Which ones?

Well I would assume so. Cheating with a steak and baked potato vs. cheating with a triple whopper is kind of an example. Not all foods are created equal. Cheat meals where you binge aren't good for you either.

Which cheat meals should people try to avoid?

Definetly trigger foods. I had a soda addiction. Even on my cheat meals I won't touch them because I'm afraid that it will kick it back up. There's a difference between cheating and setting yourself up for failure. If you know that that peice of cake will spur a binge, cheat with something else.

BONUS QUESTION: What is your favorite cheat meal?

Pasta. I looooove pasta, especially with alfredo sauces.

[musclegym2]

Why is it called a cheat meal? Again just eat and quit treating your diet as a reward system and think of it as a fueling system. Most people are out of control of their diet because they use food as a reward or punishment. If I decide to eat what I would consider to be a and unhealthy choice I don't punish myself. I just start all over again the next day. If you are in this life style for LIFE than you have to live life. If I am getting ready to compete I say, "If it it isn't going to help me than I don't need it!". One just leads to wanting more. One more time if you are training for life and your diet is what you eat to fuel yourself then there is no such thing as a cheat. If you are unhappy with who you are and you don't have self control then don't do it. You will end up bashing yourself for it later.

[nick1990]

I always have my cheat meal after a very hard leg workout or a rough HIIT session. I think that since your metabolism is flying after a workout like those, you dont gain very much fat and a lot of the nutrients that you do get go straight to your muscles.
Anyone else with me on this one?