Cheating meal

Are you sure you ate right? ?

Cheatmeal usually means that after eating a low-energy diet for a period of time, when the body gradually slows down energy expenditure and fat consumption for self-protection, it arranges to eat a high-calorie food that is not on the daily menu to satisfy the appetite, so that the body mistakenly thinks that there is no "famine" and continues to lose weight and fat.

Suitable for people:

People who insist on exercise (especially strength training) and diet control for a long time. Remember, there is a calorie gap and long-term diet control.

People who are not suitable for cheating:

It is forbidden for beginners to lose weight. If your weight and body fat rate have not changed significantly, it is not recommended to arrange cheating meals. People who have not been dieting for a long time and have low basal metabolism should not eat cheating meals.

The function of cheating rice:

1, psychological satisfaction, cheating on food can be used as a reward for strict diet control.

2. Restart, improve metabolism and leptin levels, and break the fat-reducing platform. However, the role of this aspect is not as great as we thought. After all, cheating meals can only be arranged once in a while, and it is difficult to completely offset the decline in basal metabolism and leptin levels over a period of time.

How to eat a cheating meal?

1. Frequency of cheating meals:

Once a week or twice a week (fitness people can arrange meals on training days). Again, for novice babies with unstable calorie gap and lack of regular exercise, carefully arrange cheating meals!

2. Deception about meal time:

It is recommended to arrange for dinner at dinner time or at noon. Eating too early can easily turn an derailed meal into an derailed day! ! Don't eat cheating meals when you are particularly hungry, or you will tolerate overeating.

3. Where to eat for cheating:

If you have poor self-control, try to eat in a restaurant outside and don't take it home.

4. How much do you eat?

If you are calculating TDEE (Total Daily Energy Consumption), you can eat just enough calories or eat a little more calories than usual on the day of arranging cheating meals. Don't overeat! ! Don't overeat! ! Don't overeat! ! Otherwise, I'm afraid guilt will greatly exceed satisfaction.

5 what to eat for derailed rice:

Generally, there is no shortage of high protein and high-quality fat in the diet during the fat-reducing period, but carbohydrate is the main shortage, so it is suggested to supplement carbohydrates (rice, noodles 5, hamburger E, cake 2 ...) by eating secret meals to make the nutrition more balanced, and people will be more relaxed and happy after eating carbohydrates. Don't eat too greasy food, because people who lose fat usually have a clean and light diet. If you suddenly eat very greasy, your stomach may not adapt.

Foods high in oil, carbon and water are also not suitable for eating together, such as braised pork and cakes, red oil hot pot and brown sugar Baba. In the order of eating, you can drink some light soup first, then eat vegetables rich in dietary fiber to increase satiety, and finally eat the food you desire.