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How Many Cheat Meals A Week? Let’s Find Out!

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Our Summary and Answer:

 

Cheat meals can be a great way to lose weight if you know how to use them right. The key is to avoid binge eating or choosing foods that are unhealthy for your body. However, keep in mind that many people tend to abuse the concept of cheat meals by overeating each time, making it harder for you to lose weight. When appropriately used, cheat meals can be a great way to encourage your body and mind to stick with your diet – and you’ll be able to enjoy delicious foods while you do it.

 

Cheat meals are a great way to re-energize your diet and get back on track with healthy eating. They can also be beneficial if you’re finding yourself in a rut, feeling stuck, or just plain bored with your current meal plan.

 

However, many people have misconceptions about how often they should be having cheat meals. Some say that cheating too frequently will wreck the progress you’ve made towards your goals, while others think it’s impossible to eat clean all the time, so why not give in whenever you want?

 

We’ll try to break down exactly how many cheat meals per week are optimal for getting results and how often you should be having them if weight loss isn’t a priority.

 

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What Are Cheat Meals?

A cheat meal is when you eat something that isn’t a part of your usual diet plan. These can be foods that are typically off-limits for whatever reason, typically because they’re high in calories or full of things like sugar and fat that aren’t conducive to weight loss. A cheat meal may also be a more substantial portion size of something you usually eat that wouldn’t necessarily have any sugar or fat, just calories.

 

Cheat meals are an essential part of building better eating habits because they allow you to feel satisfied without feeling restricted. It doesn’t matter what type of food it is if it’s not part of your usual regimen. 

 

The purpose of a cheat meal is to give you a little freedom from your usual food plan. It lets you enjoy something that isn’t necessarily bad for you, but that wouldn’t usually fit into your lifestyle.

 

#1 - Should You Cheat Often?

You may have heard people say that if you want to lose weight, it’s necessary to avoid cheat meals and follow your diet plan religiously. They say that if you give in to cravings or have even one cheat meal, you’ll undo all the progress you’ve made so far.

 

This is not true. While having a cheat meal now and then can be helpful, it’s not necessary for getting results.

 

Whether or not you should be having cheat meals often depends on your specific goal.

 

#2 - Weight Loss vs Building Muscle: Cheat Meals

If the primary reason for following a diet is losing weight, then having a cheat meal can make it harder to get results. This is because of “metabolic adaptation,” which is when the body begins to fight back against weight loss.

 

Your body is an intelligent machine that’s capable of adapting to survive in changing situations. For example, when you eat less food than usual, the body understands that it needs to create more energy from things other than food since there isn’t as much coming in. When this happens, you’ll often find yourself feeling tired and sluggish despite eating as much as possible at each meal.

 

Eventually, this tiredness can become overwhelming, and you’ll find that your body is fighting back by lowering your metabolic rate. This means that your body will need fewer calories, and it’ll be easier to gain weight (and even hard to lose weight).

 

If you’re trying to lose weight and one of your goals is to eat less, having cheat meals too frequently can make it harder to lose weight. Therefore, many people trying to slim down avoid having cheat meals altogether, at least initially.

 

If your primary goal isn’t losing weight but building muscle mass instead, cheat meals may be beneficial for you. This is because they can help increase calorie intake to support muscle growth, which will require more energy than the body would get from simply burning fat.

 

To build muscle without getting fat, you’ll need to eat a certain number of calories each day (and perhaps even consume more protein to assist in building new muscle).

 

8 Top Tips When Doing Cheat Meals

Now that you know the basics about cheat meals and if you should have them to see your best results with either weight loss or building muscle, let’s get into some tips that will help make cheat meals even more effective.

 

#1 - Use a Cheat Meal to Fix a "Cheating" Problem

Everyone can have at least one bad habit, and it’s not uncommon for people who are working hard on getting fit to find that they’re cheating too often. If you find yourself having cheat meals almost every day, it will be harder for you to lose weight effectively because your body will get used to the extra calories.

 

However, if you find yourself cheating often, then it’s not too late to salvage your diet! Instead of giving up on your diet completely, try the following:

 

Don’t skip every meal until your next cheat meal – If you go too long without eating anything at all, you’ll be more likely to give in during your next cheat meal because you’ll be hungry.

 

By eating small meals throughout the day, you can avoid this problem and make it harder to cave into cravings. So, if you find yourself craving something specific at any point throughout the day, eat a small snack before giving in.

 

Doing this can ensure that you don’t end up going too long without food, and you’ll be less likely to give in during your next cheat meal.

 

Eat a light snack before a cheat meal, but don’t stuff yourself – If you’ve been on a diet recently and find that you’re craving something specific, it’s best to eat this food right away so that the cravings won’t have a chance to build up.

 

However, you mustn’t overeat because this can undo all the progress that you’ve made during your diet. In general, it’s best to eat a small amount of food not to undo all your hard work but still satisfy any cravings you may have.

 

#2 - Don't Cheat on All of Your Meals

If you cheat every day, then your body will get used to these excess calories. As a result, it’ll be harder for you to lose weight because your metabolic rate will drop lower than usual while dieting (and this drop is what makes it easier to gain weight when you’re not dieting).

 

For this reason, it’s a good idea to force yourself to go for at least a month without having any cheat meals. This will give your body time to adjust without giving in to cravings all the time, which can lead you to have cheat meals more often than you should.

 

#3 - Plan Your Cheat Meals Ahead of Time

If you find yourself craving something specific before bedtime, then it’s easy to give in if you’re tired and don’t have any healthy snacks nearby. However, when you plan of time, you’ll always know what to eat to make a craving go away or make it less tempting.

 

To do this, all you need to do is pack healthy snacks in your gym bag so that you’ll be prepared if cravings do come up at the gym. You can also keep these snacks in your car or office so that they’re always available when you need them. If you do this, it will be easier to avoid unhealthy foods when the cravings come around.

 

#4 - Don't Let Cheat Meals Become the Norm

Many people struggle to lose weight because they treat every meal as a cheat meal. If you do this, it’ll be easier to gain weight than you might have thought because your body will get used to the excess calories provided by these meals.

 

The best way to avoid doing this is to avoid having too many cheat meals. For example, you might have a cheat meal every week rather than every day or two. If you go this route, it can be harder to gain weight because your body won’t get used to the excess calories as quickly – but it will still be easier for you to lose weight if you eat this way.

 

#5 - Use Cheat Meals to Reset Your Diet

If you find that it’s more complicated than usual to lose weight, then you might be tempted to quit your diet. Instead of doing this, why not reset your diet by treating yourself for a few days? This can help you see results much faster and make it easier for you to get back on track with your diet.

 

To do this, increase your calorie intake for a few days so that you’ll have the energy you need to work out and then go back to eating normally. Once this is done, you can use cheat meals as a reward for sticking to your diet.

 

#6 - Do Cheat Meals Rather Than Cheat Days

Some people try to lose weight by eating healthy for five days, bingeing on Saturday and generally eating until Monday. If you follow this pattern, it will be harder for you to ignore your cravings since they’ll have an entire day to build up.

 

To make things easier on yourself, try having cheat meals instead of cheat days. This way, you’ll be able to avoid having as many cravings, and it will be easier for you to lose weight because your body won’t have as much time to adjust before getting back on track with eating healthy again.

 

#7 - Use Cheat Meals to Your Advantage

If you have a cheat meal every week, you can use it to your advantage by making sure that the calories in this meal are less than what you burn during exercise. If this is done, then it will be easier for you to lose weight because your body will get used to burning more calories than it takes in during the week.

 

To do this, make sure that you burn more calories than you consume during your workout (if you can’t do this, try to at least be close). Once this is done, select a cheat meal that’s lower in calories than what was burned and enjoy eating whatever you want without gaining weight.

 

#8 - Choose Foods That Make You Feel Full

Cheat meals are supposed to be used as a reward, so you should only choose foods that will make you feel full after enjoying them. If you stay away from any food cravings and eat things like whole grains, fruit, and other healthy options, it’ll be easier for you to lose weight and stick with your diet.

 

Which Food(s) to Eat When Having A Cheat Meal

Now that you know how to approach cheat meals, it’s time to talk about foods that can be enjoyed without gaining weight. Some people try to avoid all cravings by only eating whole grains and other healthy options, but these aren’t the only types of food filled with nutrients. Here are some ideas:

 

#1 - Lean Protein Sources

Protein is known for being able to help people feel full, so you should choose this whenever it’s available. Some of the most popular sources include lean beef, chicken without skin and pork tenderloin. This type of protein will keep your stomach feeling full for a more extended period, giving your extra body nutrients that can be used after your workout.

 

#2 - Vegetables

Eating vegetables is one of the best things you can do for yourself because they’re low in calories and fat but high in nutrients. Some great options include broccoli, cauliflower, spinach, and bell peppers. When it comes to taste, tomatoes are also fantastic since they’re filled with lycopene. This makes them one of the healthiest choices that can be enjoyed when having a cheat meal.

 

#3 - Low-fat Dairy Products

Some people might shy away from dairy products because they’re high in calories, but this isn’t always the case. Some types of cheese are lower in fat than others, and they’ll fill you up for a more extended period. If you’re not sure what to eat, then try having some low-fat yoghurt or cottage cheese. This is one of the best things that can be enjoyed when losing weight because it’s high in protein but low in calories.

 

#4 - Healthy Fats

In addition to healthy proteins, some people might want to enjoy a cheat meal by eating healthy fats. This should be done if you’re looking to build muscle, and it can also help your body burn calories even after the workout has been completed. Some of the best options include omega-three fatty acids, avocados, olive oil, and nuts. If you eat these properly, there’s no reason you can’t enjoy them while staying away from cheat days.

 

#5 - Low Carb Wraps and Whole Grain Tortillas

Low carb wraps and whole-grain tortillas can be used as a healthy option for those looking to lose weight. These ingredients have been shown to help people feel full, but they’re also low in calories and fat. If eaten the right way, it’s possible to enjoy a low carb wrap while eating it with lean beef, chicken, shrimp or even vegetables.

 

6 - WholeGrains

Some of the most common health foods like oatmeal and brown rice are great for those looking to build muscle or lose weight. Even though these might not taste as good as other types of food, they’re still one of the best options that a person can have when trying to lose weight through cheat days. These ingredients are low in calories and high in fiber, so they’ll help you feel full even after eating a small amount.

 

Frequently Asked Questions

Is it OK to have two cheat meals a week?

Having two cheat meals a week is perfectly fine, but it’s essential to try and split them up. For example, if you decide to have a cheat meal on a Sunday night and another on a Wednesday evening, that should be okay.

 

Are three cheat meals a week OK?

Having three cheat meals a week is fine, but it’s important to remember that this can add up when trying to lose weight. So it might be better for some people to limit themselves to two per week, or even one.

 

Final Thoughts

So, how many cheat meals should you have in a week? Too much can lead to weight gain and other health problems. But not enough will make dieting feel like torture! It’s essential to find what works for your body.

 

We hope this blog post helped you somehow; if so, please share it with someone else who might need the information!

 

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