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A day without bans. Is it possible to arrange a cheat meal for yourself and how to do it right
Those who have limited their diet at least once know how difficult it is to resist the previously familiar foods that cannot be eaten now. Because of the strong craving for the forbidden, sometimes breakdowns occur, they also multiply all past efforts to zero. To strike a balance in following a strict plan, they came up with the so-called cheat meal - a legal violation of the diet. Is it worth it and how to do it safely, explains the specialist in proper nutrition and weight correction, the expert of the Championship Andrey Semeshov .
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How to properly cheat meals ?
Let me answer the question in the title in one paragraph right away. Step by step instructions:
- Love training in the gym, get involved in regular training.
- In five years to understand that you are good at it and think about what you could and look at the calendar of competitions in fitness bikini or, let's say, classic bodybuilding.
- Spend another couple of years on improving and bringing yourself to the required proportions, then start drying three to four months before the first start. And including resorting to cheat meals as needed.
This is how it will be correct and possibly justified.
Cheat meal and cheat day in a professional fitness environment
The word cheat meal (food scam translated from English) came to us from the world of the English-speaking fitness community. A special technique helps professional athletes who, during the period of preparation for entering the podium, drive themselves into a completely non-physiological, critically low percentage of body fat. They need to hold out a little more and not go crazy. That is, seven days a week, they exhaust themselves with strict diets, dreaming of a chocolate bar, but you can't. But completely tying yourself into such a super-motivated knot is an impossible task even for a super-professional. Therefore, they arrange for themselves one cheat meal once a week. This is lunch or dinner, when athletes break all possible taboos and choose dishes that are strictly prohibited on other days. Pasta, for example, or the same chocolate.
The whole point is not to go crazy. Or diet. Take the stage as a living anatomy guide and, if the stars converge, be among the winners.
Besides the cheat meal, there is also a cheat day. The meaning is about the same, only the scam is stretched not for one lunch or dinner, but for the whole day. Including breakfast, lunch and afternoon tea.
But even among professionals who make huge sacrifices and hardships for the sake of their careers, in recent years, more and more of those who retireit from such a strict regime. They try to choose more gentle ways to achieve competitive form, keeping some culinary frivolity in the diet. Let in strictly controlled quantities, but on a regular basis, without waiting for the coveted Saturday dinner.
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Cheat meal for amateurs: is it necessary is he?
I guess there are not many professional athletes among the readers of the Lifestyle section. We are still ordinary people who, in addition to dreaming of a beautiful body, have other priorities: study, work, family. The desire not to harm your health in the end.
So it makes sense to make up a diet in order to dream of such a cheat meal all week? It is wiser to initially choose such a diet in order to gradually get rid of body fat, without depriving yourself of food joys.
I am of the opinion that the only effective way to achieve the goal is to correctly calculate the individual calorie content, in which 10-15% can be allotted daily for everything that is tasty but not healthy. This approach will keep the nervous system in a normal state. Otherwise, it is likely that after studying the guides How to cheat? have to switch to How to Cure Eating Disorders ?.
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It's embarrassing to talk about cheatday in relation to ordinary fitness lovers. I often came across situations where a small calorie deficit is created for six days. Let's say 300 kcal per day, for a total of 1800 kcal. And on the seventh day - hurray, legal cheat-zazhor! - all this energy deficit is more than overeating. Result? At best, marking time. Sometimes a set of mass, including fat. In the worst case, it is again looking for guidelines for dealing with eating disorders. Well, or if you like, by analogy with cheat meal, you can google eating disorders.