Junk food messes with your gut health , which can affect how well you process food and how your body gains weight. Research shows consistency in your diet helps support a healthy gut microbiome, so having a go-to cheat meal can actually help ease the turmoil it causes your GI tract, says Holthaus.
Don't reach for the baking mix just yet: "Rather than indulging in a large brownie as a cheat meal, you're better off including a tablespoon of dark chocolate chips or cacao nibs as part of your regular meals for better gut health and to help ease cravings," she adds.
But you can make a positive, healthy step to the future by focusing on foods you know are healthy," says Holthaus. Opt for foods that can help your body reset. Broccoli, for example, is rich in glucoraphanin which helps power your body's own detoxification pathways for up to 72 hours, she explains. Water and potassium-rich foods dark leafy greens, avocados, and bananas can help balance sodium levels in the body and reduce bloating, while probiotic-rich foods like yogurt, kefir, and kimchi can help offset the damage to your digestive system.
That cycle of bad cravings is hard to break. Returning to a healthy diet can help, but so can getting your heart rate up. Psychologically, not only do you feel better, but you actually start to crave healthier food when you're active," says Caspero. Same goes for while you're away. That same University of Georgia study that showed people gain weight on vacation also found part of the reason the pounds stuck around was because most folks worked out less once they returned home.
Keep your routine while away so you don't fall off the motivation bandwagon once you're home "Anything counts when it comes to continuing an exercise pattern on vacation—hiking, snorkeling, paddle boarding, just walking around—make it fun," she adds. Don't beat yourself up for eating badly for one week or gaining a few pounds after a short holiday. But if you're away for an extended period or have been eating poorly for a month or so, pay attention to how your jeans fit. If your Levi's are starting to get a little snug, reconsider whether you're indulging sporadically or need to truly clean up your diet.
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Here are five well-planned cheat meals to give you a metabolic boost and stop you feeling deprived of your favourite foods:. But since the cutting phase strives to lose weight, lose fat and get lean, cheating smart may be ideal for optimal results. Since cutting is such a precise stage, most fitness experts recommend limiting your cheat meal to once a week, not one day a week… one meal a week. You can work your chest up to three non-consecutive days a week. A cheat meal consisting of a double cheeseburger with fries and a milkshake can set you back over 2, calories.
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