HOW TO CHEAT RIGHT

we all know very well that bad feeling that we get after a cheat meal, right?! so wouldn't it be great if we could have a bad cheat meal but that supports our goals?! yeah, you know.. a cheat meal that doesn't sabotage the results. a cheat meal that gives you all the benefits that a cheat meal can give you:

-prevent catabolism (muscle breakdown) due to prolonged dieting

-boost the metabolism

-refill the glycogen stores in the muscles

-raise leptin levels

-prevent carb sensitivity

-satisfy the cravings

-...

what if i tell you that this is possible?! this kind of "good" cheat meal is called re-feed. the main difference btw the two is basically mental. you know that you are going to cheat, you know that it is good for you and most importantly you don't feel bad after it. 

cheat meals can really support your hard work if you do them right. how? simply follow these few rules:

-have a cheat meal instead of your post-workout meal.

-have it after a lifting sessions where you worked your major muscle groups (legs, back/ pecs)

-an option is to have a clean carb-up day rather than a can-eat-anything cheat meal. in this case you can consume more carbs during the day but as long as they are from clean sources (whole-grains, fruit etc)

-do it for breakfast and get a exhausting workout session that day

weight gain after a cheat meal or re-feed is normal and it should be mostly water weight that flushes away in a few days or max 1 week.

have an occasional re-feed. every 2 weeks or once a month is ok. stay on track for the rest of the time and train hard. no excuses.

personally i think that cheat meals or re-feeds are not necessary if the diet is well structured in specific phases that guarantee constant fat-loss. especially if you just started out, it is better that you stay on track and focus on your goal. however, i am very well aware of the fact that if you are not an athlete, it is usually very hard to stay motivated and don't give up. so if a re-feed can make you feel better mentally and keep you going, then go for it. unless you eat the world, one cheat meal shouldn't do any harm. i'd rather hear that you have occasional clean re-feed days than one junky cheat meal. 

#cheatmeal #refeed #results #goals #diet

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