Good Lifestyle

No, not cheat in sports, as Lance Armstrong; or in politics, like Vladimir Putin; Or lovers, like the whole population of Capitol Hill. We want to say deceives your diet and harvest unexpected benefits.

In fact, when it comes toweightloss, Dietic cheats almost always flourish. With regard to the good parameters, a weekly "cheating meal" has been proven that your metabolism and away from feelings of deprivation - improving not only your ability to lose weight, but your ability to keep you as well as plan plan .

In fact, a 2017 study published in theInternational Journal of Obesity found that the diet people who took a two-week break from theirLow calorie meal plan lost more weight than those who have regularly settled. Australian researchers have discovered that dieters from the prescribed diet have decreased by more than 50% more, in addition to losing more body fat than coherent diet. Although the two groups finally won a few pounds of six months later, the trichie diners weighed about 18 pounds lighter than those who do not engage in a few cheating meals.

Maximize weight loss benefits and minimize damage while eating the food you want. Here's how you can have a cheating meal (or two) on your diet - and always lose weight!

Having a strategy is a key part of a cheating meal. Plan when and what you are going to eat. Most experts agree that a gauge offset per week is sufficient. It's a good idea to set up this cheating meal a weekend or a social opportunity. "By planning your cheating meal, you know what you will eat and can cut some extra calories earlier in the day," saysJim White, RD, a specialist in the physical condition of ACSM health and owner of Jim White Fitness & Nutrition Studios. It also allows you to really choose a favorite dish instead of losing calories on something you have not appreciated. "

Amy Shapiro, MS, Rd, CDN, actual nutrition nuts, gives similar advice. "Choose your poison. If you go out, choose your madness. Are you going to digcrab-I like a bread basket or pasta or dessert? Or do you plan to throw some cocktails? "It urges cheats to avoid consuming the three of these common categories at once." Concentrate only on one, "she said, adding that back up the others so you can" enjoy without going too far. "

A way to cheat meals canraise the metabolism Is by increasing Lane's Lane levels, the "anti-hunger hormone" responsible for sending hunger messages to the body. When your body detects a calorie deficit, laptin levels fall, inviting metabolism to slow down and maintain energy, according to oneJournal of clinical endocrinology and metabolism to study. Starting a Calorie-rich sorter meal in mixing towers, your system in thinking food is abundant and it is correct to burn fat stores.

In the context of a strict diet, cheating meals can facilitate weight loss by temporarily increasing leptin. But if you have been lax with your meal plan, the leptin's argument is a point point. In other words, you must be kind before you can allow you to be ugly.

Some people prepare a cheating meal by punishing on the treadmill and severely restricting calories for days in advance. These are probably the same people who sleep with heat and live by candles to save for a mini-vacation. While creating a "calorie buffer" can be a smart cheat flour strategy, on the distribution for a party by "backup" calories for days in advance almost always rear. You are more likely to eat too much if you come to the private table.

There is a cheating meal and there is a cheat day ... or days. And the last weekend nuts because you have been on your diet during the week, is never a good idea. A strong diet and exercise program will help you lose 1 to 2 pounds a week, a deficit of about 3,500 to 7,000 calories. Consider thatJournal of the American Academy of Nutrition and Dietetics The study revealed that the average meal of sitting restaurants brings 1,205 calories and it is easy to see how to cheat too big or too frequently, can cancel your weight loss efforts in a few hours. If you are serious to lose weight, limit yourself to a cheat meal a week. Choose a date, meal and restaurant; and put it in the newspaper.

You can minimize the damage of a cheating meal on the day of your party by "bank" the majority of your daily calories, mainly those of carbohydrates and fats. There are some ways to do it effectively. If possible, fast before the meal. In other words, if you deceive dinnertime, move your first meal later in the day (lunch). Reduce the number of hours you will eat not only saves you calories, but it also moves your body in "FAT COMBUSTION" State.

Show at the hungry table is not a good idea either. Make sure to eat a high quality high quality protein meal before your cheating, preferably with low fiber and low starch vegetables to slow down digestion. A large green salad with a mere grilled chicken breast and a lemon pressure, for example, would be a pre-cheat meal ideal because it maximizes satiety for the lowest quantity of calories. You will not be hungry when it's time to settle, and you will always have all your "indemnity" daily carbohydrates and fats in the bank. (If you are looking for a soft plan to save these calories, try oura day of detoxification.)

Another trick to minimize fat gains of your cheat meal is to exhaust your glycogen stocks - the sugar of your system that burns your body for energy. Why does it work? The body will not store carbohydrates like body fat until its glycogen reserves are full, so the sequence of your tank, the more you have room, say, spaghetti, before finishing on your thighs . How do you do? Hit the gym before your cheating meal (ideally before eating something that day). High circuit style workout sessions are the best sessions. Even 20 minutes can make a tooth. You want an extra boost? Have a cup black coffee before your sweatshirt-ssh. Studies show that caffeine can increase fat metabolism when taken as a pre-training supplement.

It is easy to be overwhelmed by temptations on the menu. Studies show that when people are presented with several food options, they eat more. Try to mentally limit the food choices you allowed in advance of your cheating meal by focusing on the options you like and croust absolutely. Choose a restaurant with a menu on a buffet and, if possible, browse the options in advance. Go to your restaurant with a match plan: have a good idea of ​​what you are going to order before the server arrives at your table. Do you want you to know that you will appreciate most and skip the rest.

Wait What? Does all the idea of ​​it deceive you stupid, to assert all the sacrifice? Actually no. The cheating meal is an opportunity to eat what you like, not a mandate to eat what you can. You can prevent yourself from gorging. First, set time constraints. "Do not forget that it's a cheating meal, not a cheat day," says Blanc. "Do not go too far and a whole day of eating a lot of extra calories or eating a lot of junk food. So eat two to three pieces of pizza, not an entire pie."

Shapiro lawyerscontrol of portions. (Yes, even when you cheat.) His best advice is to order a half part of this thing you like. "The portions of restaurants are far too big, so even when we plan to engage in walking," she says. "I always recommend to my clients to request portions of aperitif size of items such as pasta and many restaurants might oblige. It is more than enough to quench your desire without blowing your diet."

RELATED: More than 150 recipe ideas thatyou look for life.

Resist the desire to grab a stool at the bar and Chowler while watching the game. Research shows that people who eat by watching TV age an average of 10% more in one session than them other than them other than. Not only that, "Distractor Distract" continue to eat up to 25% of total calories during the day. You can savor each bite and save hundreds of calories, just offering the dining room instead of the stands at the bar.

Some cheating meals are better than others. And a moderate high carbohydrate protein meal, however, "naughty", can help you stay on track with your diet. Why? Carbohydrates have the greatest influence on laptin levels, which helps you burn fat and feel satisfied. And the protein has the greatest influence on satiety because of its influence on appetite control hormones and high thermal effect - the protein digestion process requires more energy from your body than any other macronutrient . Need an example? How about some rolls of sushi? Steak and a potato? Pancakes and a white omelette of egg? Spaghetti and meatballs? The options are virtually unlimited, as long as you ...

A loud grease meal causes more immediate fat storage than a high glucidity meal. The reason? Food grease is stored as a body fat more efficient than carbohydrates or protein. For your body to rotate a carbohydrate molecule into a very different fat molecule, it must use a chemical process that burns in itself (about 25% per gram of carbohydrates). On the other hand, the food fat is chemically similar to body fat and requires virtually no conversion energy. In addition, fat is not very effective in increasing laptin levels, so you miss the temporary metabolism boost. Avoid particularly high fat menu options, such as creamy pasta dishes, oily pizza, beaten or tempora foods and, unfortunately, most desserts. Sort at your own risk!

... some water towers, that is to say. Restaurant meals tend to be raised in sodium, which launches antioxual-chemical hormones that control how much urine - and can let you feel dehydrated and swollen. Start rebuilding your body while you touch up with some large glasses of water. Drink a few glasses with your meal before hitting the bag and when you wake up the next day. (And if you want to go back your jump on the healthy restoration train, try adding to a couple ofbest teas for weight loss).

Savor and enjoy. You can not wait to see this all week, so enjoy the taste of your favorite foods and extend the pleasure. White adds that by slowing your roller, you will recognize when you are full. This will help avoid eating too much.

Choose a meal that always has a nutritional value instead of something with empty calories. If you choose between ding-dongs and a slurpee on the one hand and a fully charged cheeseburger, fries and one beer from each other, choose the latter. Take advantage ofprotein, grease and carbohydrates, even if this is higher in calories than processed foods, artificially flavored or full of ingredients that you can not pronounce.

"Everyone is entitled to a cheating meal, but no one is entitled to a trichie, not even for your birthday," explains Shapiro. "Do not think," I have just ruined my diet, so I'll continue eating what I want. "Take advantage of your meal and resume healthy plan as soon as possible. "It will prevent you from moving in the right direction and would not allow permanent setbacks," she says. White also recommends purging the refrigeration of the remains to keep the temptation of your reach.

This tip might seem to be the most counter-intuitive of all. If you had three or four workout sessions in a row, your body may be exhausted by glycogen or other nutrients. Find your face, and see what's going on. You may find that a plate of Fettuccine Alfredo will improve your morale and bring you back to your groove. Just does not treat each gymnasiumtray With Putin. It is much healthier to try to listen to a new Spotify playlist first.