deception meal: losing weight while still eating well

It's that season again when you show off your arms, legs, and waist. Have you started setting your weight loss goals again?Have you set a flag?

I'm determined to get back to the weight where I can fit into last year's jeans. My resolve and willpower are full.

Hmm, I've started cooking for myself, greatly increasing the proportion of vegetables and whole grains. But after just a week, I began to miss the days when I could eat whatever I wanted. Does losing weight mean you can only eat boiled cabbage and oil-free, salt-free chicken breast?

Actually, during your fat loss period, you can have a good meal without worrying about your weight skyrocketing.Speaking of which, our cheat meal is about to come online!

What is a cheat meal?

A cheat meal refers to a meal that people who stick to exercise and dietary control usually choose once a week. It includes high-calorie, high-carb foods that they love but are not on their regular low-fat, low-carb diet. A cheat meal is also known as a"indulgence meal." This is because continuous low-energy diets make the body think it's in a famine, reducing basal metabolic consumption and greatly slowing down fat loss. But after a cheat meal, the body realizes there's no famine and can continue to burn fat.

 

Why can a cheat meal help with fat loss?

The reason a cheat meal can help with fat loss is fundamentally related to three factors in our body.

Leptin

Leptin is produced by fat tissue and acts through the hypothalamus. Its main function is to inhibit food intake and regulate energy balance.After dieting for a while or long-term exercise, leptin levels drop, slowing down metabolism and entering the so-called "fat loss plateau." Therefore, a weekly cheat meal helps maintain leptin levels.

 

Metabolism

Metabolism speeds up the consumption of calories in the body, removes waste, and absorbs energy. When metabolism levels rise, the rate of fat burning also increases.A cheat meal boosts leptin levels and lowers ghrelin by having a high-carb, high-calorie meal.It also mentally alleviates the negative effects brought by fat loss.

 

Ghrelin

Ghrelin is a peptide hormone produced by the stomach that stimulates appetite by releasing growth hormone signals.

Long-term low-calorie diets and exercise increase ghrelin, leading to increased appetite, while a cheat meal reduces the desire to eat.

 

How to eat a cheat meal?

A cheat meal doesn't mean you can eat whatever you want.When energy intakesuddenly increases,the hormone levels in your body will change, and your metabolism will increase,thenhelping with fat loss..Therefore, it is recommended to have 1-2 cheat meals per week.Cheat meal,pay attention to the following 4 points:

1.Moderate calorie control

A cheat meal ≠ binge eating. Choose nutritious foods you love that are moderately high in carbs and protein. Avoid sugary and greasy junk food. Don't wait until you're very hungry or have skipped several meals to binge on a cheat meal; it's easy to overeat!

2. Eating order matters

(1) Drink soup first to increase satiety;

(2) Eat vegetables first, then other foods, to avoid excessive calorie intake;

(3) Eat low-calorie foods first, then high-calorie ones.

For example, you can have an apple or cucumber or other fruit half an hour before the meal. For the main meal, drink a bowl of soup first, then eat cold dishes or stir-fried vegetables, followed by staple foods and meat.

3. Plan your meal time reasonably

Choose your meal time and location in advance. If you have plans with friends, consider making your cheat meal coincide with the gathering. Refer to the first point for precautions.

4. Have a cheat meal, not a cheat day

Don't deceive yourself by turning a cheat meal into a cheat day. Such a cheat meal cheats not your body but yourself. You'll realize the pain when you feel the extra fat on your belly afterward.

When to eat a cheat meal?

Eating a cheat meal"well" can help build muscle and reduce fat accumulation. Nutritionists suggest thatpost-workout is the best time for a cheat meal. During the post-workout metabolic window, a cheat meal can burn fat more effectively than at any other time.

 

If your exercise, calorie intake, and consumption are not significant,a cheat meal forthose who want to lose weight but lack actionis a nightmare. And whenyou find it hard to stick to a healthy diet,aftera cheat mealor your appetite increases,you need toreassess whether a cheat meal is truly beneficial for your weight lossbecause onlywhen consumption > intakecan you successfully lose weight.can you successfully lose weight.

 

There are no shortcuts to weight loss. While cheat meals are good, use them judiciously and develop healthy eating habits. Join the topic#DIY Weight Lossand share your homemade healthy weight loss meals. Let's get slimmer, more beautiful, and healthier together!

 

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