1. If you are a thin man who wants to gain muscle and can't grow meat for a long time, there is no such thing as cheating on food. Eat whatever you want, because your biggest goal is to eat more, or even eat more, so that you will like to eat and form the habit of eating. In addition, there is nothing wrong with high-calorie foods such as French fries and chicken legs, as long as it does not affect your normal intake of adequate nutrition for three meals.

Cheating meals: unlimited.

2. If your goal is to lose weight or gain muscle and reduce fat gain, you really should try to reduce the intake of fried chicken, French fries and desserts. These foods are all cheating for you, because once ingested, it is easy to cause too many calories and no satiety. Staple food, pork, steak and rice noodles are all normal and need protection. It is not cheating at all.

Many people always only eat boiled chicken breast, egg white and vegetables during fat reduction, so other foods, even a bowl of rice, naturally become their "cheat rice". No wonder losing weight is so easy to give up failure!

Cheating meals: once a month or try to avoid them.

If your goal is to keep your ideal figure and low body fat, it is very necessary to find a long-term diet plan. On this basis, it is acceptable to arrange cheating meals once or twice a week. After all, at this stage, it is a method that needs to be adhered to for 60 years. If I tell you that you can't eat ice cream, chocolate, fried chicken, potato chips and fried dough sticks for 60 years, it's not crazy.

Stealing food: once or twice a week.

It can be seen that not everyone has a fixed frequency of cheating standards. With different goals, the standards and times of cheating are different.

1, cheat rice ≠ overeat, eat seaweed, and choose your favorite nutritious food with high carbon, water and high protein; Try to avoid high-sugar and greasy junk food. In addition, don't eat too much or go on a diet when you are hungry, it's easy to overdo it!

2, the order of eating is particular.

(1) Morphologically, liquid first, then solid, that is, soup first, then food-increase satiety;

(2) In terms of quantity, it is first big and then small, that is, eating vegetables first and then eating others-low calorie;

(3) In terms of heat, it is low first and then high.

(4) Half an hour before your meal: 65438 apples +0/65438 cucumbers +0 other fruits; Have 1 bowl of soup for dinner, then eat cold salad/stir-fry, then staple food and meat.

3. Plan the meal time reasonably. The choice of meal time and place should be carefully considered in advance. If you have an appointment with a friend, put your "cheat meal" at the dinner party! Please refer to the first item for precautions.