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Have a Huge Cheat Day—and Burn Fat!

Have a Huge Cheat Day—and Burn Fat!

I have tried a number of diets over the years. Eventually the same thing always happens: I fall off the diet-wagon—HARD!

Recently, I discovered a way to not only minimize the effects of a huge cheat day, but also to make it work within my diet!

Meaning I continue to BURN FAT!

I call this “Dietary Super Compensation”… This is a dieting strategy that I use often, and is especially useful during the holidays when you know high calorie days are inevitable.  It allows me to have absolutely massive calorie intake while still managing my body fat levels.

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Before I get into the protocol I want to say a couple things about it. First, you need to have a certain level of short term discipline (or stubbornness) if not, then this diet may not be for you. Second, it’s possible that this diet further enforces binge eating, or can trigger potential eating disorders… again, if this is you then it might not be the best option.  Third, this seems to work for me if implemented once per week, I can’t imagine it working if done more often than that (but feel free to be your own guinea pig.. at your own risk of course).  That said, it can be a lot of fun and you can continue to lose body fat while following this protocol.

The diet is pretty simple. It’s a 2 step process; eat, then don’t.

You have one huge gluttonous day where you eat what ever you want in whatever quantities you want. This is my cheat day for the week. I eat most of the “naughty” foods I’d been tempted to eat throughout the week. On this day I will find myself eating even when I’m not hungry… that’s probably not the best strategy here but sometimes you have to experiment a little and see what happens. (Plus, I don’t like to do things half-way!)

The next 24 hours is all liquids. I constantly sip on a protein shake throughout the day.  This is essential to minimize muscle loss.. I also make sure some of the shakes have greens powder mixed in so I am still getting essential vitamins and nutrients as well as fiber. The trick to this day is to keep yourself distracted, as long as you keep busy you are less likely to realize you’re hungry.

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This plan allows you to get away with a huge a cheat day and still burn fat.

I find it’s easier than you would expect since the first day tends to be so over the top that I’m not all that hungry the next day anyway. Is this safe? As long as you keep the frequency down it is safe, and can actually proved some interesting benefits.

The anecdotal evidence gained from myself and my clients says that it works… and that if you look at it from an overall energy intake/output perspective it makes sense that this works. There is a lot of evidence that shows your body doesn’t work simply on a 24 hour caloric system, weekly intake can also have an impact on your goals.

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Another benefit is that an occasional surge in calorie intake can be good for your metabolism and your body’s hormone production. If you’ve been dieting, having an occasional cheat is also go psychologically. Don’t do it too often… but don’t beat yourself up over it either!

I would like to credit Nate Green at biggersmallerbigger.com, and TC Louma at T-Nation.  Both of these guys provided the inspiration to implement a liquid fast, and it has worked beautifully for me and my clients!

So there it is. A simple way to have an epic cheat day and still burn fat.

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Featured photo credit: Wall_Food_10087/ Michael Stern via flickr.com

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Last Updated on December 2, 2018

How to Flow Your Way to a More Productive Life

How to Flow Your Way to a More Productive Life

Ebb and flow. Contraction and expansion. Highs and lows. It’s all about the cycles of life.

The entire course of our life follows this up and down pattern of more and then less. Our days flow this way, each following a pattern of more energy, then less energy, more creativity and periods of greater focus bookended by moments of low energy when we cringe at the thought of one more meeting, one more call, one more sentence.

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The key is in understanding how to use the cycles of ebb and flow to our advantage. The ability to harness these fluctuations, understand how they affect our productivity and mood and then apply that knowledge as a tool to improve our lives is a valuable strategy that few individuals or corporations have mastered.

Here are a few simple steps to start using this strategy today:

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Review Your Past Flow

Take just a few minutes to look back at how your days and weeks have been unfolding. What time of the day are you the most focused? Do you prefer to be more social at certain times of the day? Do you have difficulty concentrating after lunch or are you energized? Are there days when you can’t seem to sit still at your desk and others when you could work on the same project for hours?

Do you see a pattern starting to emerge? Eventually you will discover a sort of map or schedule that charts your individual productivity levels during a given day or week.  That’s the first step. You’ll use this information to plan your days going forward.

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Schedule According to Your Flow Pattern

Look at the types of things you do each day…each week. What can you move around so that it’s a better fit for you? Can you suggest to your team that you schedule meetings for late morning if you can’t stand to be social first thing? Can you schedule detailed project work or highly creative tasks, like writing or designing when you are best able to focus? How about making sales calls or client meetings on days when you are the most social and leaving billing or reports until another time when you are able to close your door and do repetitive tasks.

Keep in mind that everyone is different and some things are out of our control. Do what you can. You might be surprised at just how flexible clients and managers can be when they understand that improving your productivity will result in better outcomes for them.

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Account for Big Picture Fluctuations

Look at the bigger picture. Consider what happens during different months or times during the year. Think about what is going on in the other parts of your life. When is the best time for you to take on a new project, role or responsibility? Take into account other commitments that zap your energy. Do you have a sick parent, a spouse who travels all the time or young children who demand all of your available time and energy?

We all know people who ignore all of this advice and yet seem to prosper and achieve wonderful success anyway, but they are usually the exception, not the rule. For most of us, this habitual tendency to force our bodies and our brains into patterns of working that undermine our productivity result in achieving less than desired results and adding more stress to our already overburdened lives.

Why not follow the ebb and flow of your life instead of fighting against it?

    Featured photo credit: Nathan Dumlao via unsplash.com

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