I haven’t met a single person that can diet perfectly all the time, this just isn’t feasible. In fact, you should expect to cheat on a regular basis.
The key here is to make sure that your cheating doesn’t delay your progress.
So here is how to minimize the damage from cheating on your diet:
1. Slow down digestion all at all costs: If you are going to splurge try to incorporate as much roughage as possible. This will minimize the negative impact on your blood sugar even if the cheat foods are high in calories.
2. Drink lots of water before you binge: This is a great way to make yourself feel full with a liquid that has no calories. You will also get the added benefit of smoother digestion since your digestive tract uses water to move food along its way.
3. Deviate after your weight lifting: After an intense weight lifting session the cells in your active tissues undergo a structural change. And this change allows them to absorb above normal amounts of nutrients. Thus, cheating right after weight lifting is a sound strategy to minimize fat gain.
4. Use sugar substitutes: If you have an insatiable sweet tooth use sugar substitutes to keep it in check. The good thing about sugar substitutes is that they taste just like sugar, but don’t have the calories. Just make sure you don’t overdo it here since we still don’t know if they are safe in large amounts.
5. Restrict cheating to one meal: Please do not buy into the concept that “cheat days” can accelerate fat loss, they don’t. If you cheat for an entire day you will have to make up for this caloric surplus at some other point. So try to restrict cheating to one meal.
6. Go all out if you are at your limit: If you’ve been dieting really hard and feel like you are about to throw in the towel, then please go all out with your cheating. You see, one meal of massive proportions won’t cause much harm, but it will relieve that built up psychological pressure.
You can cheat on your diet and still get excellent results. The key here is to cheat in a way that doesn’t have a major impact on your progress!
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