Can’t Stop Cheating on Your Diet? Follow These 4 Rules

Can’t Stop Cheating on Your Diet? Follow These 4 Rules

Can't Stop Cheating on Your Diet? Follow These 4 Rules

Feeling bad after cheating on your diet? Well, don’t be so hard on yourself. It’s understandable that as you follow your weight loss diet, you’re not going to be 100% perfect. And here’s a little secret, a cheat meal on your diet every so often is actually a good thing. For a start, when you have a cheat meal, or even a cheat day it helps you continue with your diet, making you lose more weight in the long run.


1. Follow the 90/10 rule and you’ll be just fine.


  • Try to be perfect at leas 90% of the time and …
  • Just cheat meal 10% of the time, for example …


Now, if 10% is not enough …


You can follow the 80/20 rule and cheat 20% of the time. In any case, don’t cheat on your diet more than 20% of the time. Another way to see it is this …

If you’re cheating on your diet 10 or 20% of the time, then only 10 to 20% of the calories you eat each day should come from these bad meals.

EDITORS TIPGuide to Ketogenic Diet: How It Works, Benefits and Food List

2 On cheat days keep Calories in mind …


Let’s assume to lose weight you need to eat 1,500 calories per day – do not eat 2,000 to 3,000   calories on your cheat day, because if you do, you will gain weight no matter what you’re eating. Even if you cheat day was binging on good foods for weight loss.  Just bear this in mind: a cheat day is just a day where you eat what you want to eat not the amount you want  …

However, if you eat too much once every two to three weeks, that’s not going to ruin your weight loss goals.

3. Eat bad foods that are high in protein


cheat meal before or after workout If you’re going to have a cheat day, and eat foods that are not going to help you lose weight, then stick to high protein foods. By mainly eating high protein foods, in exchange for large amounts of harmful carbohydrates loaded with simple sugars, you help balance cravings. Simple carbohydrates only make you crave more simple carbs, which will make you gain weight in the long run. In addition to this, simple carbohydrates are stored as fat much more easily. And while saturated fats and trans fat in high protein foods, while not exactly healthy for you, are foods high in protein that will suppress your appetite and help increase your metabolism.

Here is an example of a good meal for cheating vs. a bad meal for cheating, using examples in a fast food restaurant …

    • Food good for cheating
      Chicken KFC with a small fizzy drink = large amount of protein chicken with little sugar.
    • Bad food for cheating
      burger, fries and small soda at McDonalds = lot of simple carbohydrates that come hamburger bread, fried and gas with very little protein burger.


 4. Do not have a cheating meal when….


You’re just about to reach your goal of weight loss, or you are between 10 to 20 pounds closer to that goal …

At this time you have to be very strict with your diet because it takes longer to lose that last 10 to 20 pounds , so basically … the closer you are to your weight loss goal the less cheat days you should have.


If you really want to lose those last stubborn pounds of fat and look and feel better naked, then I highly recommend you watch this video.

Leave a Comment

Information and Support