This may surprise you, but I’m going to teach you how to cheat. This is what I refer to as having a ‘Cheat Meal’. This is a very important tool in your learning process. At some point, everyone will have a situation or circumstance arise which will cause them to get off their program. There may be a holiday or other special occasion where you might even choose to have a ‘cheat meal’. Having an occasional Cheat Meal is ok, so long as you do it with awareness. What is most important is that you know how to get right back on track. I will show you how to do that.
Cheat Meal Rules
- Never starve yourself or go without eating in anticipation of a special meal or occasion where you may be presented with tempting foods normally not on your plan. When you allow yourself to become “over hungry” you are setting yourself up to “over eat”.
- When possible, try to keep your food ratios in line. For example, you may choose to have the mouth-watering cheesecake drizzled with chocolate for dessert, so have a lean meat and a non-starchy vegetable for your main course. This will save the carbohydrate and fat portion of your meal for dessert. You may be satisfied with just half a portion of the cheesecake, so share it with a friend!
- After a ‘cheat meal’ jump right back on track by having a meal with the appropriate meal ratios and portions within the next 4 hours. If you are not hungry in 4 hours because you ate too much, eat just half a meal or eliminate the starchy carbohydrate from that meal. This will help normalize your blood sugar so you can easily jump right back on track.
- The ketogenic diet can be defined as diets, where carbohydrate and protein sources are very limited and a large part of the diet content is made up of fat. Many types of food that are avoided in normal healthy diet plans are preferred as the main energy source in these diets. Vital keto avis is a weight loss tool of this nature that can help us.
- Do not indulge in guilt or self-recrimination. This is not helpful, nor will it encourage you to get right back on your plan. Instead, accept that everyone occasionally falls off their plan, or chooses to have a food or a meal that is not the highest quality choice. Know at these times, what is most important is NOT that you got off track, but HOW FAST YOU ADJUST AND GET BACK ON TRACK!
- Keep the rest of your health structure in-line. Continue to drink your daily amounts of water, exercise, take your daily supplements and get your sleep. Remember all of these are important to your over-all plan. When life shows up and you have challenges, as will most certainly happen, reassess your program, be realistic with your goals, and adjust when it becomes necessary. “Correct and Continue!”
Remember, this way of living is not “just a diet” or an “exercise plan”. This plan is not about being deprived or doing something for a short period of time to obtain temporary results. Instead this plan is about learning skills and habits that are sustainable and will give you greater health, energy, and well-being for a lifetime. Consider that you will be achieving your goals of optimal weight and toning up your body as a BONUS! This is a lifestyle plan, and you are learning to eat correctly, exercise, and implement lifestyle habits that will give you optimal health and well-being for the rest of your life! Give yourself a pat on the back for your efforts and remember it is important to enjoy the process and the journey along the way to your goals!
Nutrition on the Go!
I’m often asked, “What can I do when I’m traveling to stay on my nutrition plan?”
Granted, when you are traveling, you are not as in control of your schedule or your food choices. Still, it is possible and important that you learn some strategies to stay on track while you are traveling or out of your normal routine.
Stay hydrated! When you are flying, one of the first things you should do once you have cleared security is to purchase a bottle of water – a large one. You should keep a water bottle with you at all times. Take it with you in the car, on the plane, to your meetings and events.
Pack some Meal Replacement Shakes & Bars: When traveling or not in control of your schedule, meal replacements can save the day! If you have been rushed and don’t have food available, pull out a meal replacement. If it is time to eat and the next meal break is two hours away, eat half a meal using a meal replacement bar or snack.
How to choose a Meal Replacement: Look for meal replacements that have close to equal amounts of protein and carbohydrate. You will need to read the nutrition label to check the number of calories and grams of protein, carbohydrates and fat to do this. You can add a handful of raw almonds if you need more fat. Reminder: liquid meal replacements will not clear airport security. Lose weight quickly and effortlessly with Xpert Konjac avis! Reduce your appetite and melt your body fat in fast mode.
Pack some meals or snacks to take with you. An apple and a few boiled eggs or a can of tuna and mayonnaise (in a deli packet) on a wrap are a couple of items you can easily take with you. If you are far enough along on your program you will be comfortable choosing the right portions and ratios for a meal at one of the delis before you get on the plane. Some good options generally available would be a chicken or turkey wrap or a sandwich; if there is too much carbohydrate for you in a whole sandwich, eat only half of the bread, and remember for your fat you can have either cheese or mayonnaise but not both. Chicken Cesar Salad with a small amount of dressing is another good option.
Beware of food served on airplanes. Airplanes often serve packaged snacks containing “processed cheese food” (not real cheese), crackers and cookies made with refined wheat flour and sugars, and foods with high sodium content. These do not promote health and if you have been eating “healthy” foods you will notice a difference in the way you feel right away.
Choose your protein first and build the rest of your meal around it. Use this rule when eating out or a guest at a party.
If you choose to drink alcohol here is how to do so with minimal damage to your plan. Limit yourself to one drink and have it with your meal. Substitute your beverage for the starchy carbohydrate at that meal. Best choices would be a glass of wine or a martini paired with a meat and a steamed vegetable.
Strategies to keep meal sizes appropriate: Order off of the appetizer menu, share a meal with a friend, or take half of your meal with you to eat later to control the size of your meals when eating out.
Avoid entrées containing pasta & sauces. This is a recipe (no pun intended here) for eating too many carbohydrates and fats at your meal. When you arrive back home, you’ll probably be looking forward to getting back on your plan 100%. Even when making the best choices available, it is not unusual to get slightly off your plan, and you will likely notice the difference in the way you feel.
When traveling or eating out you are not as in control of your meals or the quality of your foods. It is easy to eat too many carbohydrates, and commercially prepared or restaurant foods typically contain a lot more fat and sodium than when you are preparing your meals at home. Don’t jump on the scales the moment you get back! Allow a couple of days to flush out the excess water you are likely retaining from traveling, extra sodium and carbohydrates you may have consumed while away.
When you do weigh yourself, if you have maintained your weight then give yourself some credit. Give yourself a “pat on your back” for making the best possible choices while you were away. During times of stress, when traveling, or out of your normal routine simply maintaining your weight is a “win!” Give yourself the credit you deserve and continue along your journey!