05/11/2017
Probably, everyone is familiar with that feeling of despair when you are on a diet for far from the first day, you already begin to see its results, you just feel joy looking at your reflection in the mirror, and you no longer perceive weighing as torture, and then terrible things happen! Willpower fails and an ordinary cake or salad dressed with mayonnaise nullifies all our efforts. But it turns out that such an absorption of food forbidden during a diet is not a crime, but only a brick to the desired weight loss. In other words, this is not a breakdown, but cheating, which not only does no harm, but also contributes to weight loss. The main thing is to do it right.
Literally translated from English, "cheating" means fraud, swindle, deceit. As for the diet, in cheating, our body becomes the object of these dishonest actions.
Read more
The essence of the method is to trick him into dispersing the metabolism.
By the way, the cheating diet was not developed by those who love to eat and are just looking for excuses for their breakdowns. The authorship of the method can be divided among several nutritionists. The most famous preachers of the ideas of legalizing breakdowns during diets are American nutritionists Joel Marion and Paul Rivas. Although there are many supporters of this method.
Those who often go on diets know that once severe dietary restrictions stop working, the weight stalls at a certain point and does not move from it, the so-called plateau effect sets in. This happens because the body, exhausted by a lack of nutrients and physical exertion, experiences severe stress and goes into energy conservation mode. It seems to the body that difficult times have come and you need to stock up on food, that is, put everything you eat into fat reserves. At this point, you need to use cheating.
Joel Marion believes that it is necessary to arrange for yourself "boot" days (as opposed to the usual days of unloading). This is cheating. You simply deceive the body and make it believe that nothing bad threatens you and you can not make reserves for a rainy day.
Those who now breathed a sigh of relief and decided that now the nightly emptying of the refrigerator, as well as the uncontrolled absorption of cakes, chips and grandmother's pies, have become legal, I hasten to upset. Cheating has its own strict rules that must be followed.
Firstly, cheating can be allowed no more than twice a week, depending on the duration of your diet. Secondly, cheating does not imply that the calorie content of the diet is increased by, for example, fast food. On relaxation days, try not to lean on fast carbohydrates, although you don’t need to completely ban them either - limit yourself to a small piece of chocolate or a small bun.
There are certain rules to increase the energy value of your menu on cheating days. So if you relax for no longer than 2 days, then the calorie content can be increased by about a thousand kilocalories compared to hungry days. If the cheating period is longer, then the calorie content increases only by 10-20 percent. From this follows another strict condition for cheating - control and rigorous calorie counting. Although, of course, I think that people who often diet are not afraid of such mathematical complexities. And yet, if you are not ready to calculate the calories of each goodies eaten, then probably cheating is not for you, because it will be very easy for you to overeat.
In addition, during such downloads don't forget to drink more water It is on such days that this is especially important. Remember green tea too.
The opinions of doctors regarding cheating are often opposite. Some believe that the technique will be useful for the body, others that it is additional stress. In their opinion, during the diet, the body weans itself from processing a large amount of food and there is a high risk that it simply cannot cope with the increased volume of food eaten. This, in turn, is fraught with indigestion and other problems with the gastrointestinal tract. At the same time, the reviews of those who lose weight according to the cheating method are quite positive.
In my opinion, strictly forbidding yourself something, and then suffering at the mere thought of the forbidden fruit is a crime. None of the doctors, after all, denies that weight often grows precisely because of stress. So allowing yourself easy deviations from the diet is simply necessary. The main thing to remember is that cheating is a strict technique, not gastronomic chaos. The main goal is to enjoy food, and not just overeat. And only then everything eaten will only benefit.
(Visited 359 times, 1 visits today)
Discipline and improve health. However, if you always say “no” to those you love so much, it will be difficult to stay healthy. At least psychologically, because gastronomic stress will put your diet in jeopardy.
Nutritionists constantly say that PN is a way of life, not torture. First, food still has to. Secondly, the diet should make you more energetic, but, importantly, happier too. Thirdly, you should be in a relaxed state, and certainly not think about the menu all the time.
Just in order to reduce the risk by increasing the long-term prospects of the diet, cheating was invented. Cheating (from English cheating - deception)- this is a deliberate violation of the nutrition system in order to deceive the body so that it does not accumulate unnecessary fat, but uses it efficiently. But what is the right way to read? Let's talk right now.
Set a limit
While cheating involves lifting any inhibitions so your diet doesn't go downhill (and your fitness plans are not put on hold indefinitely), it's important to identify the unhealthy foods you crave in order to set sensible limits on what you eat. For example, if you constantly think about hot dogs, you should choose one thing to enjoy it to the maximum. And, perhaps, you should not include more than 2-3 harmful foods in a cheat day, so as not to overload the body that gets used to eating differently.
Although we don't have a scientific basis for cheating, surveys show that this approach allows you to keep the diet longer, as well as cope with, which invariably happens when you switch from a strict diet to a habitual one.
Change the rules
The best diet plan is the one that works, reminiscent of The Path. And if you find that even one day of cheating is preventing you from losing pounds or maintaining weight, thereby removing you from your goal, it may be worth reconsidering your diet. Nutritionists recommend trying different variations of cheating: for example, you can allow yourself one favorite product 2-3 times a week (but, for example, promise yourself to eat it in the morning), or you can give up burgers, fries and cola completely, allowing myself 2-3 glasses on Fridays.
In fairness, there are cases when cheating does not work at all. In this case, you most likely need to optimize your diet in a different way. Let's say enable in the menu.
act wisely
The biggest downside to cheating is that cravings are pretty hard to plan. Of course, it may seem to you that on a cheat day you want exactly that piece of cake that you carefully put in the refrigerator yesterday, but most likely it is. What if the real craving happens the day after the cheat? Given that most of our passions are unpredictable, it might be wise to bet on 3-5 cheat meals per week, but not distribute them ahead of time, but only eat when you really feel like it.
Remember that the concept of cheating is designed to provide reasonable flexibility to the diet, so eating unhealthy foods throughout the day is unlikely to be a good idea.
How many diets have been invented by a person in order to gain a beautiful body and raise self-esteem! But not all weight loss attempts end equally successfully - the case is abandoned halfway, breaking into forbidden sweets. Today the world is talking about a new trend in the world of diets - the so-called cheating.
Cheating promises not only to help in the process of losing weight, but also to improve the results already achieved. What is cheating and why is it needed on a diet?
Cheating (from the English “cheating” - deception, scam) is the exact opposite, during which it is allowed to eat the minimum amount of any product.
- Cheating allows you to abandon a strict diet and treat yourself to something forbidden and tasty. This newfangled trend is already supported by a large number of dieters who see it as a rescue from the boredom of mono- or too rigid diets.
In an effort to find the desired ideal forms, many women (and men too) exhaust themselves with almost hunger strikes, lose weight, get angry, gain almost the desired weight and break down. The lost kilograms are returning, and with them the hopes for possessing a luxurious body are extinguished. What and how can the planned zazhor help them?
To begin with, consider the process of losing weight: any diet, carefully selected from an endless list of all kinds of food combinations, is based on one simple rule: eat less - lose weight faster:
- someone chooses mono-diets and is content with one or two products for a long time;
- someone prefers to reduce the amount eaten per day to a dangerous minimum.
At the same time, the body of a person who is losing weight experiences a real shock and begins to produce energy, which is required even for a simple walk, from the stock of fat folds. The folds melt, the scales show a significant loss of kilograms, but soon the losing weight notices that the process has slowed down or completely stopped.
What's the matter? Is this really not enough? Well, the amount of food consumed is mercilessly reduced, curtailed and controlled in every possible way. Added to this is heavy physical activity. But the weight is at a standstill. But there was irritability, fatigue, an unimaginable desire to sit down, lie down, lean against something, just not to make unnecessary movements.
Here, losing weight is faced with the main mistake of fans of fast and hungry diets- the body, already almost accustomed to eating once a day, or even two days, begins to store substances that so rarely come to it. Where do energy and good mood come from?
Recall that a calorie is a unit of energy contained in a particular product. And the meager amount of calories eaten led to a breakdown and poor health, anger and a gray complexion. Physical activity simply exhausted the unfortunate organism, which is ready to do anything to save it.
But does the loser know this? With redoubled energy, he leans on exercise and tightens the rules of the diet. The metabolism completely slows down, the body has literally “waved its hand”, and the desired result is still far away. And then losing weight realizes that he is tired. Tired of counting calories, tired of playing sports, and how long the smell of these wonderful cheesecakes from a nearby bakery beckons!
And here what happens is what usually ends the whole stubborn struggle for beauty - losing weight breaks down on forbidden yummy. starts small, and ends with a grand emptying of the refrigerator and, if it has gone very far, nearby stores.
The organism is again shocked; not knowing what to do with such a huge amount of “happiness” in the form of a huge amount of all kinds of carbohydrates-fats-proteins, he begins to store them in case of a new hunger attack. And here is the result - the extra pounds returned, and not alone, with them there are still a couple or three new ones. Strict prohibitions and tight control over calories led to the depletion of the body and psyche.
A loading day will help not bring the diet to such a sad end.
- cheating- planned errors on diet days, "programmed breakdowns", "or planned glut" - this is the main salvation of diet lovers. Even on the strictest diet, you can arrange a cheating day (or boot day) by indulging yourself with your favorite foods.
But cheating also has rules that will help you not only relax during a diet, lose weight, but also not break loose until you uselessly throw all the products into yourself.
Rules for a boot day on a diet
1. Ration for "loading": you can eat everything! Cheating does not prohibit high-calorie delicacies, but it is better to give preference to foods that help you not feel hungry for a long time (vegetables).
2. How much to eat? Of course, you should not eat cakes and pastries in unusual quantities. A sense of proportion is above all! The shorter the planned “eating” lasts, the more you are allowed to eat. If it stretches for several days, you need to monitor the amount of goodies eaten.
3. Cheating by time? Usually it is 1-2 days, but if you want, you can arrange “loads” for 4-5 days, but do not forget to follow the menu!
4. While cheating, drink as much water as possible (about 2 liters per day).
Here are some simple rules that should help you enjoy your diet and sometimes allow yourself small “belly holidays”. Cheating is aimed at, the body must understand that it does not need to store any food for future use.
However, the planned congestion is not only helping the body, but also helping the most losing weight. Any breakdown in sweetness strikes a huge sense of guilt, and it seems that all efforts are in vain, since now it is impossible to stop. Boot days give you the opportunity to pluck competently and with health benefits. You should not reproach yourself for an extra bun during a diet - just a “planned breakdown” today! Love yourself and know that tomorrow everything will be better than today!
Good day to you, dear friends! Do you know what cheating is? From native English, the word cheating is translated only as “fraud”, and in the “dietary” language it is interpreted as, which is also a kind of deception in relation to our body. Cheating helps to return the metabolism exhausted by diets to its normal speed. True, it works only under certain conditions.
What are these conditions, and what rules of boot days should not be ignored so that as a result of the load you do not gain weight, but really lose weight?
Cheating - what is it and why is it needed?
Cheating is a method that allows you to speed up your metabolism with the help of ... enhanced nutrition.
When we limit the calorie content of our own diet, then in response to this step, after a while, our body also limits its spending. He receives less energy from food, but also spends it less. As a result, we stop losing weight, although we eat very moderately.
Chitting is designed to bypass this mechanism conceived by nature, and convince our body that no one is going to limit it. As a result, the metabolism becomes the same, and when food is restricted, the weight decreases again.
How often to apply it?
If you did not follow strict diets and observed the lower calorie limit (1200 calories), then it is enough to apply cheating once a week.
If this is not your option, and the food restrictions were quite severe, then the download can last up to 3 days - but it must be done very carefully, otherwise a large weight gain will be inevitable. How exactly - more on that later.
And, of course, such a long loading cannot be once a week - long loading days are carried out no more than 2 times a month.
How much to eat while cheating?
I have repeatedly read that during the loading days you can eat as much as you want and anything. If you want to, do not try to follow this advice - such a mistake can negate all your results!
The cheating method has nothing to do with gluttony. Rather, it is controlled satiety.
A reasonable calorie corridor during cheating is 2000-2700 calories, and 2700 is the maximum that is undesirable to achieve. Otherwise, the number of calories in one loading day will exceed everything that you “underdone” in the previous ones.
What can you eat?
There are two options:
- Option one, which assumes the best result. Eat nuts, meat, fatty sea fish - healthy high-calorie foods. Be sure to have a lot of protein - cottage cheese, cheese, dairy products, poultry, and complex carbohydrates - these are mostly cereals. Don't forget vegetables and fruits.
- Option two. You can eat everything, but in very small portions. To keep this day from showing too much on your waistline, try to end it with a lean protein and vegetable dinner, and don't ignore protein throughout the day either.
An important condition for success
It is always important, and especially on busy days.
Drink at least 2 liters of water to increase metabolic processes, help the body process food, and also to reduce appetite, which, as you know, likes to come with food 🙂
By the way, the download can be combined with weekends or holidays, when you do not want strict restrictions, but do not go to extremes. Overeating even on a busy day, you will not lose weight - so enjoy your health, but little by little. Use cheating wisely - remember that this is not a "belly holiday", but your deliberate trick. And I, as always, wish you beauty, harmony and health!
We already know everything about fasting days. Some even practice regularly. But few people know about the fact that there should also be “boot” days. Only the most experienced overweight wrestlers know about such days.So that you can understand the essence of cheating, we will tell you an instructive story about naive weight loss.
Once upon a time there was a girl, her name was not Olya and not Sveta. Well, let's say Natasha. Not to say that she was fat, but not thin either. Not very lazy, however, and willpower was no different. I once lived and decided: it would be nice to lose 5, and you look, and 10 kilograms. First, Natasha learned to cut calories in her daily diet. With arithmetic, she was in order, so the weight was decently reduced. Until I stopped.
Then the girl remembered that she also needed physical activity - she began to do exercises, go to the gym 3 times a week. Kilograms merrily ran away ... But not for long. After two months, the process slowed down. Natasha, not knowing what to do next, decided to eat even less and move even more. She became angry, woke up with difficulty in the morning and did not enjoy life.
Conclusion?
What happened to Natasha, anyone who is familiar with fitness can explain. When our heroine reduced her calorie content (by the way, it is strictly forbidden to bring her diet to below 1300 kcal per day!), The body had nowhere to take substances for life, and those fat reserves that were deposited on the sides began to dissolve. Folds began to be spent on movement, mental work, on heating (winter, after all). And then the body got used to it and even got scared: was it not the bony hand of hunger reaching out to Natasha? Is it time to carelessly burn stocks? The internal "storekeeper" cut down the consumption and the list of needs - the weight stopped decreasing, and from each piece received, a little "in reserve" was put aside in the body.After Natasha took up training, her metabolism spurred on, and the kilograms began to melt again. However, after a while, the body adjusted again and stopped losing weight.
And now the story continues...
Natasha, although she stopped losing weight, did not fall into despair. One day she heard about "cheating". The word was intriguing, similar to something Italian (in fact, it is not even Italian at all, but English, meaning in translation “deception, swindle”).It turned out that cheating is a nutrition system that includes the so-called boot days.
Natasha learned that if you want to effectively lose weight, then once a week or two you need to spend a day in the "guzzle". That is, sometimes you can eat whatever you want. Yes, yes, people with willpower, those who are firm in the face of the desire to eat at night and craving for confectionery excesses, sometimes their metabolism should be shocked. So that the body is not afraid of hunger.
"What great advice!" thought Natasha. She just unbearably missed cakes and pastries (it's no secret that even the most hardy girls want glucose). And then the birthday came up. For four days, the girl ate everything in a row: first while preparing the festive table, then during corporate parties and celebrations at home, then finishing the leftovers in the refrigerator. Champagne, cakes, donated sweets, fatty salads, potatoes, juicy meat and a bunch of sandwiches ... In general, after five days, Natasha could not look at food. And on the scales too. And all because in five days I recovered by as much as five kilos. Of course, after a couple of days, 2 kilograms disappeared on their own, but three remained! “This cheating is some kind of nonsense. Provocation!" Natasha decided.
Why didn't the cheat "work"? Yes, because the girl forgot (or maybe didn’t know) the main rules of cheating. But we do know.
1. What to download
Everything is possible. The main thing is that the products contain less fat, more proteins and complex carbohydrates that slowly release energy (cereals, vegetables, fruits with a high fiber content). It should be on the menu as little as possible simple carbohydrates like sugar, and lots and lots of water.
2. How much to load
If cheating lasts more than two days in a row, then you need to add about 10-20% of the usual daily diet. That's not a lot. Let's say if your usual diet is 2000 kcal, then on loading days you can add another 400 calories to meals.
If cheating lasts only one or two days, then you can safely increase the “calorie” by 1-2 thousand calories. This means that you can eat everything!3. How long to continue
Nutritionists believe that loading days should “happen” once every 1-2 weeks, from 24 to 72 hours (the optimal average is 48). Duration is an individual value, since each organism has its own response speed.
4. What to expect from the download
The purpose of cheating is to speed up metabolism, to convince the body that it is not necessary to cut energy consumption.
True, in addition to physiology, there is also a psychological aspect. After all, as it happens with us: one gastronomic breakdown, and the feeling of guilt begins to torment mercilessly, and a small deviation from the diet turns into an incessant zhor. If this breakdown is planned, then the person does not feel miserable and deprived, remains full and happy. And, in the end ... nothing debunks the halo of desire around a box of chocolates like trying to overeat them if you can’t even see chocolate anymore!
Yes, cheating is a gentle and effective method. But only with a reasonable approach. Regular communication with sports, maintaining a diet and loving yourself - no one cancels this.