Do you really understand what a cheating meal is?

What is a cheating meal?

Deceive meals refer to foods that people who insist on exercise and diet control usually choose one meal every week that are not on the daily diet list (low-fat, low-carbohydrate), but they like to eat very much. Deceive meals are also called "indulgent meals".

Many fitness experts advocate the 90/10 diet principle, which means that you follow your goal diet list 90% of the time and you can eat foods that are not on your daily diet list 10% of the time.

Do cheating meals help you lose weight?

Yes! Deceiving meals are actually a fat-reducing tool! Correct use can speed up the body's metabolism and regulate insulin, which helps shape.

To explore the reasons, we must return to the structural functions of the human body itself. Deceiving meals mainly involve three functions in the human body:

1. leptin

Leptin is produced by adipose tissue and acts through the hypothalamus. Its main function is to inhibit food intake and regulate energy balance.

In people who exercise and control diet for a long time, body fat will decrease, and then leptin will decrease, so appetite may increase and energy will be unbalanced. So adding a "cheating meal" every week will help maintain leptin levels.

2. of ghrelin

ghrelin is a peptide hormone produced by the stomach and releases growth hormone as an appetite stimulating signal.

A low-calorie diet and long-term exercise increase ghrelin, which may lead to increased food intake. A cheating meal every week tells the body,"I don't lack food, don't rush me to eat!"

3. metabolism

Metabolism is a small train that burns calories in our body. If we increase its speed, fat burning can also be greatly accelerated. A persistent calorie gap will cause the body to turn on a self-protection mode-storing energy by reducing levels of thyroid hormones T3 and T4, thereby reducing metabolism. The significance of cheating meals is highlighted.

In general, cheating meals are telling the body through a high-carbon, water and high-calorie meal that is higher than the daily meal: Look, we don't lack food, don't hoard it! This increases leptin levels and reduces ghrelin, while also preventing negative effects on metabolism, hunger orientation and energy expenditure. A virtuous cycle of cheating meal scheduling can help break the weight loss platform.

How to eat cheating meals?

First of all, deceive yourself into overeating, and don't use this as an excuse to indulge yourself in it. It is recommended to avoid foods that are high in sugar, low in satiety, and low in nutritional value that ruin your week's efforts. In fact, the best cheating meal is better to leave it on weekends and ask friends to have a big meal at the restaurant after leaving work. Deception meals require a better balance of calories and high carbohydrates than normal meals.

When eating cheating meals, you should pay attention to:

A cheating meal is not just a casual meal! Choose your favorite nutritious foods that are high-carbon, water-high-protein; try to avoid high-sugar and greasy junk food (barbecue, fried chicken, etc.). In addition, don't eat a cheating meal when you are very hungry or on a diet. It can easily overdo it.

When eating a cheating meal, you can eat an apple or cucumber half an hour before the meal; for dinner, drink a bowl of soup first, then eat salad/stir-fried vegetables, then the staple food and meat. Cheating meals are not cheating day! Don't go out all day with the hat of cheating meals.

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