Why don’t I suggest cheating on diet? Because there is a better way

There are a lot of people who suggest eating deceptive meals during weight loss, thinking that this can improve metabolism and help lose weight. But in my opinion, cheating meals have many problems, and I don’t recommend cheating meals as one of the ways to lose weight. In addition, many online claims about cheating meals are unscientific. So, let’s talk about cheating meals in weight loss.

deceptive meals are planned overindulgence to help eliminate some of the side effects of a caloric gap. Sounds great, right? But in reality, it’s more like drinking under pressure.

when you eat a cheat meal, you feel good, but when you wake up the next day, you feel bad. All the benefits become problems, and you’re in a cycle of “normal weekdays, indulgent weekends.”.

proponents of deceptive meals believe that you can eat whatever you want at this meal, because it can reset your metabolism, keep you out of hunger mode, raise leptin levels and give you mental relaxation under strict diet conditions.

many people believe that if you are exposed to the heat gap for a long time, metabolism will be in trouble, and even may damage metabolism, so you need to eat more to restore metabolism.

but in fact, this is a very normal phenomenon during weight loss, which is called metabolic adaptation. As you lose weight, your metabolism will naturally decline, which is not a problem. Can cheating meals improve metabolism? Of course, after all, you eat a lot of things, digestion and absorption will improve metabolism. However, do you really think that eating a meal can counteract the metabolic decline caused by metabolic adaptation, which is obviously impossible.

we can’t stop the metabolic decline during weight loss, and there’s no need to repair it, because it’s a common and normal phenomenon for everyone.

a hormone often associated with cheating meals is leptin. Leptin is a hormone secreted by adipocytes, which is closely related to our appetite and body fat level. As we lose fat, leptin levels will gradually decrease and our hunger will become stronger and stronger. Deceptive meals are thought to raise leptin levels and help us lose fat better.

first of all, most people eat a lot of high-fat food when they eat deceptive meals. However, studies have shown that excessive carbohydrate intake can improve leptin levels, while excessive intake of fat will not [1]. Leptin is particularly sensitive to carbohydrate rich foods, especially those with high glycemic index, which can lead to higher leptin levels.

second, if you eat a lot of carbohydrates on the cheating day, leptin levels will rise, but this is only a short time, and it will return to the original level very soon. It will not be able to offset the decline of leptin level caused by the heat gap in the growth and decline of time.

that’s one of the benefits. If we control our diet for a long time, we will yearn for some “junk food”, while eating deceptive food can make us eat what we want and let us relax in spirit.

However, if you do too much, you may be able to offset the whole week’s caloric deficit, resulting in no effect on weight loss, so this benefit needs to be weighed.

as I mentioned above, cheating meals do not have as many benefits as many people say, and the potential benefits also need to be weighed. It is better to replace them with other methods. There are two other reasons why I don’t recommend cheating meals.

the concept of “good” and “bad” food is an idea that runs through all aspects of the fitness and catering industry. It’s not very healthy to create such boundaries between foods.

of course, it is generally believed that understanding which foods are “good” and which are “bad” can help us make better food choices, lead healthier lives and achieve our goals faster. However, the truth is that labeling food in this way actually distorts your relationship with them, and at the same time brings you unhealthy and totally unnecessary eating habits.

think about how many times you have said something like this: “this food is very healthy, I can eat a lot; this food is not healthy, I can’t eat too much.” The real problem is that dividing food into good and bad often leads you to eat a lot of both.

if you think of a food as “good”, you think you can eat a lot without gaining weight. If you think of a food as “bad,” you may have a broken pot mentality and overeat. Both can lead to an increase in calorie intake, weight gain, and a bad relationship with food, both of which stem from a misunderstanding of food.

the main problem with cheating meals is to reinforce this idea, because the whole concept of cheating meals is to treat yourself by eating what you like.

how many times have you wanted to eat a cheat meal and turned out to be a cheat day? You train 5-6 times a week and eat very little the rest of the time just to wait for a cheat meal. As a result, when eating deceptive meal, one meal did not eat enough, and then he gave up his own.

the reason is very simple. You can’t control yourself by eating too much, having too much calories and training too much. In addition, some studies have shown that the restricted eater will significantly consume more calories than the non restricted eater [2].

the 80 / 20 rule means that 80% of your food is low processed, all kinds of vegetables and fruits, protein, etc., and 20% of your food can be relatively relaxed, as long as you can guarantee the total calories. Of course, you also need to be neutral about food.

as for the compensation day, it refers to 1-2 days a week to increase the calorie intake to the maintenance period, and mainly through the increase of carbohydrate intake, which can also make you relax mentally.

for example, if you usually eat 2000 kcals, you will eat 2500 kcals on the compensation day. The 500 kcals will keep you in a state of calorie maintenance. All the calories come from carbohydrates, and the protein intake remains unchanged. In this way, you will eat more and more kinds of food, which can make you relax.

deceptive meals do not have as many benefits as many people say. Although it may improve metabolism and leptin levels, it has no significant effect on the actual lipid reduction effect.