Cheat days

Are you using carb cycling, doing a keto diet, flexible dieting/Macros or using intermittent fasting to help with your weight release?  If so.. It’s not practical to advise people to never, ever again eat ice cream. Sure, you might be able to swear off of it for 3 months, 6 months, or 1 year, but for life? And would you really want to? Think about it. Think about the joy of savoring an especially delicious dessert at a wedding feast, a birthday gathering or Christmas. Do we need to deny ourselves that little bit of pleasure forever? i say No… eating healthy and clean 90% of the time and enjoying the other 10% with some guilty pleasures sounds good to me.  Because…Forever is a long time.

You can’t eat dessert every single day, and expect to get the results you want if you want better health and a slimmer waistline, however, if you are intermittent fasting –  fasting gives you the ability to occasionally enjoy that dessert because if you feast, you can balance the scales by fasting. This is, after all, the cycle of life. Feast and fast… OR you can do flexible dieting with intermittent fasting – knowing how to do this properly is key!

‘Cheat’ days or Refeed days are important because they build compliance for the other days. Simply put, it makes the diet easier to follow and changes it into a lifestyle instead. Now, If those “cheats” lead to bingeing and for days on end, then perhaps there is something more that needs attending?  The most important aspect of fasting is to fit it into your life.

Life is intermittent. There are good days and bad days. There are days to celebrate and days that are not so great, tha’ts part of life isn’t it?  Your diet also needs to be intermittent. There are times to eat a lot and celebrate. And there are to be days where you fast, to make up for it or not eat near as much!

[Note that cheat days are NOT recommended if addicted to sugar or other foods.  IF there is disordered eating, bingeing, purging etc..  Just like cheat days are not recommended for drug addicts and alcoholics 

What are the side affects of cheating?  

Hunger and cravings

Carbs make you hungry. You know this if you have given them up for any meaningful period of time. Cheating means inviting hunger and cravings back into your life.  Proceed with caution – you could end up in trouble.

Weight gain

Cheating nearly always leads to immediate weight gain. First, carbs put your body back in fat-storing mode. Second, carbs can lead to hunger and cravings hence you eat more. Third, the water weight associated with high-carb diets returns.  Want to look and feel your best? Cheat occasonally and carefully.

Blood sugar spikes

If you are keeping diabetes at bay with your low-carb diet, cheating is generally a bad idea. When you eat carbs, your blood sugar can spike to dangerously high levels. Every time this happens you increase the risk of long-term complications like blindness, dementia, amputations, etc.

On the other hand, every time you manage to avoid a cheat, you’re one step closer to reversing your type 2 diabetes.  For those with diabetes or prediabetes, the price of cheating may be too high.

Sickness and acne

For some of us, cheating can lead to dramatic and fairly immediate setbacks – bloating, stomach upset, gas, or even seizures (if you have epilepsy). Some people get acne and other types of skin trouble, too.  If this happens to you, is cheating really worth it?  You decide.  Its’ your body and totally a choice that you have to make.

Feeling bad

One of the most annoying effects of cheating is that you often don’t feel great after having cheated. In addition to weight gain, blood sugar spikes and so forth, your mood can suffer – enthusiasm, focus, and confidence fall.  This is tough – Be sure that if you do cheat, forgive yourself, your human and get right back on track.

Cheating Without Cheating

Is it possible to cheat without guilt or bad side effects? Certainly. These tips will teach you how to cheat without cheating.

Dying for some pizza? Before digging into an unhealthy and probably mediocre pizza that will make you bloated, how about eating the delicious and healthy lower-carb pizza with lots of veggies and chicken or x lean ground beef on top?  Make your own, there are a ton of recipes on the internet for healthier, low carb or keto pizza!

Want bread? Skip the blood sugar spike from a traditional loaf and instead eat this totally awesome low-carb bread instead!

keto English Muffins. Ingredients
2 eggs
2 tablespoons coconut flour
½ teaspoon baking powder
1 pinch salt
3 tablespoons butter or coconut oil, for frying

Instructions
Mix together coconut flour, baking powder and a pinch of salt in a bowl.Crack the eggs into the bowl and whisk together. Let sit for a few minutes.Place three dollops of the batter in a frying pan with melted butter, on medium high.Turn the breads after a couple of minutes and fry some more.
Serve with butter and your favorite topping.
Tip!
You can also bake them in the oven for about 10 minutes at 400°F (200°C) in a well-greased cupcake tin (about 3 inches in diameter). They will be more like bread, but lower in fat.

Crave dessert? Before going for unhealthy options, try fat bombs, frozen treats, and brownies! You’ll love them.  You can find all different kinds of recipes online!  Here is one do try…

Low Carb Chocolate and Coconut Pudding.
14 oz. coconut milk
2 egg yolks
3 oz. dark chocolate with a minimum of 70% cocoa solids
1 teaspoon vanilla extract
Instructions
Carefully bring coconut milk and egg yolks to a simmer, whisking continuously. Let simmer while stirring for 10 minutes.
Break the chocolate into a bowl.
Add the vanilla kernels and pour the coconut milk on top. Let stand for a while so that the chocolate melts.
Whisk the batter together and pour into glasses.
Refrigerate for at least two hours before serving.

Now, That’s cheating without cheating.

Do you want to get into shape and reach your optimal health and weight?  I’m looking for 10 people for my next W-Loss Made Easy Program!  Do you have 20 or more pounds to lose?  You May Qualify for our  WLoss Grant Program,. Connect with me for to book your assessment and consultation HERE today!

Included in our 16 week program: 

Easy to follow “what to eat and when chart” (for carb cycling)
Carb Cycling, Keto, Intermittent Fasting & Flexible Dieting Protocols discussed
Meal Plan options for different styles of eating
Nutrition Education and Articles with weekly challenges
Healthy & Easy Recipes (over 100 pages of recipes and nutrition tips)
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Lynn Thier – Your Mental Fitness Trainer & Fat Loss Expert!

Lynn Thier, RHN

Make losing weight easy with hypnosis!

About:  Lynn Thier will get you there ~ with practical cutting edge methods for making positive shifts & change happen.  Owner of Peak Performance Academy, Lynn teaches and consults on how to get mentally fit in sport, business and life.  Lynn offers seminars, training’s and programs as well as Board Certifications in NLP Coaching, NLP Techniques, Hypnosis & Time Line Therapy(R).

 

 

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