Are Cheat Meals Bad For You?
When it comes to weight loss and melting off belly fat, there is a lot of misinformation regarding cheat meals.
Some believe that we need to confuse our metabolism by increasing calories (aka calorie spiking). Upzigging/calorie spiking the right way can be a good thing, but if done the wrong way by consuming excess calories of the wrong kind (like overeating saturated fat found in red meat, pork, ground meat products, cheese, creamers, nut milk, coconut oils and milk, yogurt, pizza, chips, alcohol, or eating more fruit than your body can handle) negatively affect our blood sugar levels. This makes it even harder to lose weight, and it blocks the fat-burning process that you're desperately trying to achieve in order to fully boost your metabolism.
For the first two weeks of any diet designed to help you lose weight and melt off belly fat, you're aggressively working to reduce elevated blood sugar, cholesterol, and triglycerides levels (also known as metabolic markers that slow metabolic rate and make it hard to lose weight). These first two weeks, you're rebooting your metabolism by eating the right kind of food in the proper amounts, at specific times, while taking the Quick Keto Fat Loss supplements consistently as directed to boost your metabolic rate and rebalance your hormones.
The goal is to lower/reduce stress (cortisol) and hunger hormones (ghrelin), along with the female hormones that can cause hot flashes, excessive cravings and hunger, and moodiness. Once this re-balancing is achieved, your metabolism becomes fully boosted (you'll know when this occurs by your weight loss, energy, and your cravings disappearing). This is known as ketosis, which is a fancy word for fat burning.
It's not uncommon when just starting out to consume excess amounts of carbs, sugar, or alcohol when upzigging that may or may not be excessive amounts of calories. However, when it comes to boosting metabolism and burning off stubborn belly fat, it's not the amount of calories/macros you consume; it's the type of calories that matter most.
I typically see red meat, wine, wine spritzers, pizza, pasta, rice, nuts, cheese... and the list goes on and on. It's important to understand how your metabolism works and accept that it's these foods that most likely caused your metabolism to slow in the first place, and they WILL NOT SPIKE YOUR METABOLISM, but will most likely slow it, which is exactly what you don't want.
Don't panic! Once your metabolism is fully recharged/boosted, you will have some wiggle room to eat your favorite foods once in a while.
At first, I missed some of my old favorites, but I decided not to go back to my old ways because It triggered more unhealthy eating habits that led to weight gain, which was the opposite of what I was trying to achieve. I sabotaged myself for the first three months by losing weight all week and gaining it all back over the weekends, so I stayed stuck. My metabolism was unable to be boosted, and of course, I blamed the system. Once I removed my emotions and stopped panicking, I realized my cheat days were the problem, and I needed to have a little more scrutiny over what I put in my mouth. I needed to become a little more mindful regarding why I was eating when I wanted to lose weight, which required a reduction of calories.
Abstaining from certain foods was actually easier than falling off my weight loss plan, regaining weight, and re-starting all over again. Once I did that, weight loss became easier and easier, and my muffin top began melting off, which was a sign that my blood sugar and ghrelin hormones were becoming balanced again, making it easier to lose weight. My hunger and cravings disappeared, making it super easy to stay on track with the Metabolic Boosting Meal Plan. I no longer had to torture my body by working it off in the gym. Working out too intensely increases hunger and cortisol, so it's best to avoid that and stay on plan.
On the flipside, re-feeding/upzigging has several beneficial metabolic effects when done the right way. For instance, when you decide to go off and enjoy a planned cheat day, don't forget that your ultimate goal is to feed the muscle and starve the fat. When you cheat with your goal in the front of your mind, it's easy to choose foods that will work in your favor and won’t take you as far off track. that is, unless you have an all-out binge eating day, which is what many of us who struggle with food end up having unless you're honest with yourself.
It's important to remember which foods boost your metabolism without triggering an all-out binge or making you crave it again the next day. Focus on the foods that are good for your body and safe to re-feed your metabolism on. Re-feeding your body on healthy carbs may have beneficial effects if you've gotten your blood sugar levels in check first.
How will you know if your blood sugar levels are rebalanced/lowered?
The scale tells the story. Once blood sugar levels are reduced, weight pours off, and fat begins to melt off. If your weight loss is stuck or moving, it's a sign your blood sugar levels are still high. If you're losing weight up to one pound a day, your blood sugar levels are rebalanced. If you're losing more than one pound a day, your blood sugar levels are too low, and it's best to rebalance them by eating a little more protein or clean carbs, or choose a food from the Metabolic Meal Plan. Make sure to re-read the section that explains how to upzig, which foods to eat, and which to avoid. When upzigging, keep taking your Quick Keto nutritional supplements as directed consistently and add an additional dose of each before you cheat/upzig. This will help manage blood sugar levels, so you can enjoy some of your favorite foods without the blood sugar spikes that cause weight gain.
What is too much weight gain after a cheat day?
If you're gaining two pounds or more after your upzig days, or you're not losing weight at the same pace as you were before, that's your body telling you that it's too much for it to handle. It shows up on the scale.
No need to panic! Simply get back on track and be more consistent with your supplements and intermittent fasting. You'll begin to lose weight again once your blood sugar/hormone levels are rebalanced. The secret is to get back up and back on track as fast as you can.
If you're like I was when I started out, and you constantly gained weight and lost weight, and also sampled every diet on the planet and over-exercised, your body may become even more metabolically challenged. Simply get back on track as quickly as possible and be patient with your body. Forgive yourself for not being perfect, recommit, and get back on track 100% or to the level that works for your body.
Here are a few foods you may want to avoid due to what happens to your body when you eat them. It's simple science... cause and effect.
Excessively high carb or diet deal breakers that contain blood sugar-spiking carbs (juices, fruits, nut milk, creamers, alcohol), while they can replenish low glycogen stores, which can improve your workouts and fill out your muscles. They may cause rapid weight gain. What's excessive for your body may be very different than that of your husband or friends. Let your body be your guide by how you feel, and if you gain weight, how much. A weight gain of more than one pound is a sign that blood sugar levels are still on the higher side. Choose your foods more carefully or eat more from the food list.
If you don't choose the low glycemic carbs, the increased ghrelin levels make you hungrier, both immediate and for days after your cheat meal. A high-fat meal, or oversized healthy meal, could potentially do this as well due to blood sugar spikes, especially if you forgot to take your Quick Keto supplements beforehand or skipped a dose on or before cheat day.
However, upzigging does have its benefits when done properly. Re-feeding our bodies and can help with diet boredom/mindset simply because we know we can have our favorite food versus a never having it approach.
This may not feel like moderation at first, but it is. I struggled in this zone. I was in denial about how much I was really eating, so I always felt restricted. I no longer feel restricted because I know what my body needs and how much. This knowing has made it easier to accept some of the things I needed to change.
I didn't need as many calories as the media, diets, or advertisers had me believe. Working out, no matter how intense, was also a part of my problem. Our bodies will tell us everything we need to know.
Bottom line... what we eat in private shows up on the scale.
If you're still beating yourself up... STOP! It doesn't help. In fact, it makes you want to eat more. Don't lose hope. Keep your mind clear and set it right by focusing on the Metabolic Boosting Meal Plan. If you're feeling confused, stop researching on Dr. Google, trying to figure it out. It will only add to your confusion and suffering.
If you've been starving yourself all week and binge eating on weekends, try increasing your calories a little each day using the approved food lists in the Metabolic Meal Plan. This will average to the same weekly caloric intake while improving mood and energy, helping make it easy to stay active and get through your workouts. It will be easier to avoid weekend binges or falling off plan.
If your stress is high, pop 1-2 (or more) CBD Daily Wellness Gummies to ease tension and reduce stress BEFORE you take that first bite or cheat at your own risk! Cheating when stressed is a very slippery slope. Be mindful and listen to your body.
If your cravings and hunger feel out of control, you may want to consider adding 5-HTP Lean to help rebalance serotonin levels for maximum strength hunger and cravings control.
I wouldn’t be doing my job if I didn’t remind you that nothing will work unless you do, so make sure you're moving your body every day, making sure to get 10,000 steps in. And remember, you cannot supplement away an unhealthy diet. While nutritional supplements do help, they can't do their job if you're still trying to consume alcohol or eat processed carbs that flip the weight gain, hunger and cravings switch on.
Do your best and leave the rest. Focus on progress, not perfection. And don't forget that GOD LOVES YOU! Ask Him for help... HE WILL!
Your fit friend,
Lisa Lynn, Clinical Metabolic Nutrition & Fitness Expert. Best known for her 18+ years as Martha Stewart’s trainer, who was responsible for Martha’s over-50 amazing physical transformation that caught the attention of Dr. Oz, leading to her many appearances on the Dr. Oz Show. Lisa is not just another trainer; she herself lost 40 pounds and has kept it off, even with a sluggish thyroid and menopause.
- Lisa Lynn