Cheat meals are a fun part of dieting that allows you to enjoy a meal you simply cannot have within the parameters of the diet.
Along with allowing for a higher carb meal as your cheat meal, it’s important to add protein to your cheat meal. Adding in the protein will help give your body maximum benefit and help to keep you from eating too much of the carbohydrate portion of the meal.
Since cheat meals often allow you to eat more carbohydrates, you’ll experience an insulin production increase. This increase will allow your muscles to use the glucose properly.
Lemon Water Aids Digestion
Before you eat a cheat meal when on the Keto diet, make sure you drink a glass of lemon water. The lemon water will help to aid the digestive system.
Since your cheat meal will likely include foods you’re not regularly eating on the Keto diet, the lemon water will help your body adjust. In addition, it will help to curb your appetite by stimulating gastric juices. When you eat your meal, you’ll end up digesting better and you may eat less due to the lemon water.
Another point Thomas makes in the video is to eat your cheat meal slowly. While this is certainly a good rule for a cheat meal, it’s a good rule with any meal. When you eat slowly, it allows your body to feel full when it’s actually full. Eating too fast can cause you to overindulge, especially with foods your body isn’t used to.
It’s best to make sure you chew at least 7 to 10 times before swallowing. This will help to ensure leptin is released, which will tell your brain when you’re full.
Plan your Cheat Meal around Your Workouts
When it comes to eating a cheat meal on the Keto diet, planning it around your workout will make a big difference.
If you eat shortly after a workout, you’ll get to take advantages of higher insulin sensitivity. This means your body is in prime position for absorbing more of the nutrients you eat.
How to Cheat Well on the Keto Diet
Cheating on the Keto diet could lead you astray if it’s not done correctly.
The four takeaways above from the video are great, but let’s take it a step further.
A cheat meal helps to keep you from going crazy when you’re on the ketogenic diet. Cheating may even allow you to stay on the diet longer, giving you more benefits. Here are a few tips to ensure you cheat well on the Keto diet.
Cheat in Cycles
When you use a cyclical Keto diet or you cheat in cycles, you’ll get to cheat about once a week or so. This type of Keto dieting has you using the ketogenic plan for five or six days and allows for a day or two of eating carbs, such as the weekend.
Cheat with Keto-Friendly Foods
It may not seem like cheating if you’re using Keto-friendly meals, but you can find a ketogenic version of the food you’re craving and eat it instead of an actual cheat meal. You can also use the classic keto macronutrient distribution to create your cheat meal
For example, you can make the cheat meal the only carbs you eat for the day and include a small portion of something you love while keeping the rest of the meal within the parameters of the Keto diet.
Cheat Because You Want to, Not Because You Have to
Often, people end up cheating on the Keto diet because they feel they have to. This may happen when a convenience food is very easy to grab or a group of friends is going out to a restaurant. There are ways to ensure you still remain within the Keto diet parameters, even at restaurants.
When you decide to have a cheat meal, make sure it’s because you want to cheat and not because you feel pressured by others. Cheating because you want to means you have the opportunity to properly plan your cheat meal.
Make sure you’re careful with any cheat meal you decide to have while on the Keto diet. The last thing you want is for the cheat meal to throw you completely off your plan. With good planning and the four takeaways from the video, you can have a cheat meal and make it beneficial.