In this video you'll learn the truth about cheap meals and if you should do cheat meals at all.
"I've been dieting for 4 months now and I got from 17% body fat to 12% but I still can't see my abs so I want to lose more fat. I've heard that cheat meals are good for getting under 10% body fat, do you do cheat meals? "
Initially, it was thought that a cheat meal can help recover leptin levels.
The most recent research has shown that not to be the case.
So these new findings change the whole "cheat meals"
strategy.
A much better way of looking at cheat meals now is as a free meal - scheduled into a diet, maybe 1000 calories over maintenance.
Alan Aragon's in is research review:
"On the note of intermittent noncompliance, uncontrolled or unbridled cheat meals (and certainly cheat days) can easily erase a week's worth of caloric deficit. It doesn't matter if compliance is perfect during the weekdays, if for example on the weekend an accumulated 3500 kcal deficit is completely nullified (and then some) by the addition of a couple of 2000 kcal "YOLO" meals. Caution is further cast to the wind when these meals are accompanied by enough alcohol."
A miss-used cheat meal can wipe out the caloric deficit for a whole week so be careful.
This meal would ideally be without alcohol high in carbs and protein.
Additionally if one has been dieting for a while it's wise to do a diet break.
The analogy I like to use here is like changing Oil in your car, change it before it breaks.
Same with dieting, every few months ideally a person should take 1-2 weeks off of the diet and eat maintenance calories.
This depends on the context of the situation in which the individual is. Higher body fat individuals need fewer diet breaks, and leaner individuals should do them more often.
On top of this cheat meals are unnecessary if the person simple uses flexible dieting.
And if the diet is 80-90% unprocessed nutrient dense healthy food with 10-20% of whatever foods you like (As long as they fit the macros) the diet will allow complete flexibility and there won't be a need for cheat meals.
All it takes it to manage your macro-nutrients and calories through apps such as MyFitnessPal or manually using spreadsheets and nutrition labels.
Talk soon,
Mario
Related books:
Lyle McDonald - A Guide to Flexible Dieting
Related studies:
https://www.ncbi.nlm.nih.gov/pubmed/11126336
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