How and how often can you do a cheat meal on the “drying”


Some athletes alternate low-calorie days with high-calorie days while maintaining an overall deficit. High-calorie days are needed for moral discharge and rest from monotonous nutrition. They help prevent potential problems that can arise during a strict diet.

How and how often can you do a cheat meal on the How and how often can you do a cheat meal on the “drying”

What is a cheat meal?

The main idea behind a cheat meal is to stick to the right diet 90–95% of the time, and then allow yourself to eat whatever you want once. Alas, many people ignore the essence of this dietary intake, and once a week all the tasty treats disappear from the refrigerator.

Let’s figure out what cheat meals really are, how to use them during “drying” and what are the rules.

First: forget the name “cheat meal”

The dictionary gives the following translation of the word “chit”:

  • To deprive something of value through the use of deception or fraud;
  • Influencing someone using deception or tricks;
  • To resort to cunning and deceit in order to evade something undesirable.

These definitions do not come close to reflecting the idea of ​​the word “cheat meal”, which usually means one of two things: 1) an episodic deviation from the diet in order to distract from the monotonous use of the same food and get moral relaxation and benefit; or 2) a planned periodic increase in daily calorie intake.

Read also: How to compose a diet and menu for weight loss, “drying” or gaining weight

In the first case, it makes no sense to use the concept of “cheat meal”, since you are not deceiving yourself in exchange for something valuable. You also avoid avoiding anything through trickery or deception.

In fact, in the first case, you are just taking a break from a strict weight loss diet and only postponing the achievement of the final goal a little.

In the second case, the name “cheat meal” is all the more meaningless. After all, these meals are planned as part of your nutritional program and are a small bonus over your daily calorie requirement.

You can pick up a hundred more translations, but they will all be far from the truth. So forget this deceptive prefix and treat cheat meals just as “high-calorie” food and feel free to strategize their implementation in your program once a week, regardless of the final goal.

Be a strategist

Drying will be successful if two conditions are met:

  1. Constant calorie deficit;
  2. Fat burning workouts.

High-calorie meals, intelligently planned for the week, can increase the effectiveness of these parameters.

First, there is no 24-hour timer that kicks off a “low-calorie day” every night. A calorie deficit should be viewed as a continuous process lasting several days or weeks.

Read also: How to lose weight? 16 nutritional rules for “drying” the body

Some athletes alternate low-calorie days with high-calorie days while maintaining an overall deficit. High-calorie days are needed for moral discharge and rest from monotonous nutrition. They help prevent potential problems that can arise during a strict diet.

Interestingly, in most cases, weight loss is easier and more effective for athletes who use high-calorie meals wisely than for those who adhere to prolonged monotonous calorie deficits. In addition, high-calorie meals can delay the placebo effect.

Let’s move on to the second point – training. Prolonged lack of calories (especially carbohydrates) reduces performance. As a result, the athlete loses the ability to train intensively. And as you know, hard work in the gym is necessary both for gaining mass and for “drying”.

By eating high-calorie meals every 4-7 days, you maintain your ability to exercise effectively. It will also help your muscles recover quickly.

As a practical matter, high-calorie days should be done before and after your hardest workout of the week (usually leg day), and then they will be most beneficial.

Second: plan so you don’t get lost.

We’ve learned that cheat meals are high-calorie days (meals). What to do so that they do not turn into stupid gluttony? It’s simple – cheat meals need to be planned. If this is not done, the cheat meal is doomed to failure and can lead to dire consequences.

Read also: 11 “Drying” Mistakes: Why Don’t You Lose Weight and Burn Fat?

Let’s look at an example. You are on the dry side and have been following your diet diligently all week. On your way home from work, you stop by the store for meat and beans for dinner. But then you remember that today is Friday night – a great time for a cheat meal.

You stack a fried patty, bacon, avocado, and cheese between two scones and voila, the perfect burger is ready. But wait! Why not heat up some fries? And for dessert – a bucket of ice cream. Om-Nom-nom!

You sit on the couch and think: “So, for the cheat meal I have 2500 calories: 2000 I have already eaten, I need another 500”. And the cake is right there. Taking it out of the refrigerator, you realize that you are thirsty, and you pour yourself a large glass of milk.

5500 calories later, you tally your meal in myfitnesspal and it turns out that in one evening you ate all the 3000 calories you saved during the week. Oops …

So the lack of planning …


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