The concept of the cheat meal has been gaining popularity. Come to find out the reasons why you should include it in your diet!
The term “cheat meal” or “meal of garbage” is called a meal of “rest” that occurs periodically during a diet restrictive. In this meal, you can eat higher volume of food, and food that, as a rule, are not part of your eating routine.
The goals are to break the monotony of food, to alleviate the psychological stress induced by the diet and stimulate the metabolism.
Although at first sight it may seem contradictory for those who are dieting, the cheat meal has a very important role to reactivate a metabolism which is depressed during a diet restrictive.
Let’s look at why.
THE IMPORTANCE OF THE MEAL CHEAT MEAL IN THE DIET
Diets that induce an energy restriction can be quite challenging to the metabolism, since they lead to changes in the concentrations of some hormones important, among which is the leptin.
Leptin is a hormone that promotes appetite reduction and burning of fat, is produced predominantly by adipose tissue. When inducing a constraint energy, the production of leptin decreases, making it difficult for the continuity of the weight loss.
However, if we take into our bodies, the acute form, a meal with more calories, promote a sharp increase of the production of leptin, which signals the brain to spend that energy stress, leading to increased metabolism.
This increase in the metabolism seems to last a few days post-cheat-meal, offsetting the hormonal change which again will be produced by caloric restriction.
The major objective of the cheat meal is, then, stimulate the production of leptin, in order to speed up the metabolism, decrease the appetite and increase fat-burning.
IMPORTANT TIPS FOR A CHEAT MEAL EFFECTIVE
1. HOW TO DO?
In the first place it should be noted that Cheat-meal is not a cheat-day! Full days of aneiras can compromise the success in the results, and an entire week of effort.
On the other hand, the cheat meal should only be done once per week, and is also self-defeating to do a mini-cheat meals repeatedly during the week.
As such, and as social beings, we must plan your cheat meal in advance, saving them for some companionship for the weekend, a party, or other occasion more special with family or friends.
2. WHAT TO EAT?
The cheat meal is an opportunity to ingest a greater volume of food, but should not eat until empanturrado. As such, avoid doing it at a time that is very hungry.
It is also important to choose a height that you can eat quietly and savor the meal. So, there will be less likely to eat too much.
In relation to the composition of the meal, the cheat meal great may be defined as a meal balanced and complete, but in larger quantities! This should be rich in carbohydrates and not fat, given that these are the carbohydrates that have the power to stimulate the production of leptin. In addition, you should include a good amount of protein.
As such, processed foods with lots of fat such as fast food, are out of the list.
3. WHEN TO DO?
One of the best times to make this meal is immediately following training, that is when the glycogen reserves are low, and the body will not store carbohydrate as fat until your glycogen stores are full.
Another appropriate time to make this meal is to dinner (last meal of the day), because then the body will rest, thus resetting all of the energy levels and hormonal better than when the body and the brain are with great activity. In addition, as going to bed the following, it will be easier to ensure that the cheat meal is there.
On the other hand, the carbohydrates will stimulate these neurotransmitters relaxation, in particular serotonin and melatonin, which will make you sleep much better.
On the day following the Cheat Meal, you should take advantage of to train, because the resevas of glycogen in the muscle will be full, enabling a greater physical performance.
4. WHAT TO EAT IN THE NEXT MEAL?
Eating less food in the meal following is a strategy used by many, but in the wrong way, because this way the cheat meal, will not comply with one of its main goals is to speed up the metabolism with the increase of the number of calories at the end of the day.
Increasing a meal and decreasing in another, will keep the number of calories equal, not by stimulating the metabolism as it was intended. As such, the following meal should be a meal typical included in your food plan.
In summary, the cheat-meal is not a way to “cheat” in the diet, it is rather a effectively and tasty to achieve long-lasting results and effective during a weight loss process!