In Case You Have Cheat Days When They Are Dieting

 

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Implementing a plan for cheat days — just as you do on regular dieting days — is a good way to stay on track. If you want to get your results as fast as possible, then it’s advised that you avoid cheat meals and cheat days while dieting. The reason for this is simple cheat meals / days take you out of your energy deficit. The short answer is you can still get results while having a couple of drinks or a cheat meal per week, but that is your choice.

Your results will be a lot faster and better without them, so make sure it is worth it. Just don’t do anything stupid. The real answer is that it comes down to the person. If you’ve spent any time dieting or trying to lose weight, you’ve probably heard about both intermittent fasting and dieting cheat days.

Intermittent fasting is popular since it doesn’t restrict what you eat, it only restricts when you eat. Here’s why a cheat day could be right for you. 1. It can help you stick to your goals long-term. Indulging in planned hedonic deviations — or cheat days to the rest of us ­— has been proven to help people stick to their diet goals. One study comprised of three different experiments lends credence to the idea.

A Cheat Day or Two Can Help You Feel And Perform Better While Cutting. The power of the cheat day lies in it’s ability to increase your calorie intake. Research has shown that one day at maintenance calories per week can provide positive mental effects. Cheat days on a diet can be a welcome break that, despite what it might sound like at first, provides you with added incentive to stay on your diet plan.

On a restricted calorie or food diet, cheat days refer to when you can deviate from your prescribed eating routine. Cheat days can be tricky, but they do offer some benefits. When you restrict calories, your metabolism can take a hit. Cheat days may help kickstart your metabolism to offset any slowdowns. That being said, cheat days can have an upside.

Indulging occasionally has the potential to help some people stick to their diets, a study published in the Journal of Consumer Psychology suggests. Tons of dieting experts agree that you should build in “cheat days” since too much deprivation can actually lead to more cravings, causing you to break from your diet. In addition, going off your diet once in a while stimulates the thyroid gland and can “wake up” your metabolism.

List of related literature:

Yes, cheat day is so important, it gets its own chapter.

“The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted” by Kayla Cox
from The Laid Back Guide To Intermittent Fasting: How I Lost Over 80 Pounds and Kept It Off Eating Whatever I Wanted
by Kayla Cox
Kayla Cox, 2018

But as your body adapts, you’ll find it’s easier to slip into ketosis, at which point the occasional cheat day won’t hurt—they’ve actually been known to break a weight loss stall after a few months of keto adaptation.

“Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes” by Sahil Makhija
from Keto Life: Over 100 Healthy and Delicious Ketogenic Recipes
by Sahil Makhija
Cider Mill Press, 2019

It’s OK to have a cheat day, and it’s fine if you didn’t get through your planned workout set last week.

“Body and Soul: A Girl's Guide to a Fit, Fun and Fabulous Life” by Bethany Hamilton, Dustin Dillberg
from Body and Soul: A Girl’s Guide to a Fit, Fun and Fabulous Life
by Bethany Hamilton, Dustin Dillberg
Zondervan, 2014

If you do go too far in your cheating, I recommend that you reduce your intake to a cutting level for a few days to lose the little bit of fat you’ll have gained.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Not a cheat DAY or an all­out binge meal, because either can undo some or all of a week’s worth of fat loss.

“The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy” by Michael Matthews
from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy
by Michael Matthews
Createspace Independent Pub, 2012

Therefore, to make the most out of a higher-calorie day, it may be in your best interest to increase carbohydrate intake and not necessarily fat intake as many do during a cheat day.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

Well, many popular diets (including mine) have a cheat day, but I’ve found that just calling it by that name makes people feel compelled to not just indulge but overindulge, and even to abuse their bodies.

“The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days” by Harley Pasternak
from The Body Reset Diet: Power Your Metabolism, blast Fat and Shed Pounds in Just 15 Days
by Harley Pasternak
Simon & Schuster UK, 2013

Scenario 8: Cheating Cheat days, where you eat whatever you feel like one day a week or once every second week, are a sure way to set yourself back.

“The Banting Pocket Guide” by Tim Noakes
from The Banting Pocket Guide
by Tim Noakes
Penguin Random House South Africa, 2017

If you “cheat,” however, your leptin levels will go up again because your body will try to adapt to the higher food intake.

“The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims” by Jessica Dorfman Jones
from The Art of Cheating: A Nasty Little Book for Tricky Little Schemers and Their Hapless Victims
by Jessica Dorfman Jones
Pocket Books, 2007

Now you can have neutral days, when you don’t gain or lose weight, but you continue to nourish your body and eat mostly healthy food but you have the freedom to cheat.

“Stop Counting Calories and Start Losing Weight: The Harcombe Diet” by Zoe Harcombe
from Stop Counting Calories and Start Losing Weight: The Harcombe Diet
by Zoe Harcombe
Columbus Publishing Ltd,

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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323 comments

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  • Looking forward to this podcast! Gotta say the filming and editing quality just keeps getting better! Absolutely loving the video’s lately!

    Also…I agree with the comments…too much stimulant lol. Your poor heart…better be cautious.

  • Find 2 day break every 2 weeks works well as long as you only go back to maintenance and keep the majority of those calories from carbs!

  • I’m so worried to have cheat meals, whereas i have them when i feel so exhausted and in need of fats and sugars (the refined and processed food), i don’t feel comfortable unless i eat them
    But I’m actually thinking of having a cheat meal in 2_3 days

  • I’m down 19 pounds and I’ve just started weight loss for the first time and I think it’s time for me to have a chest meal not Day. I think best thing to do is to keep your self hungry for the day and have something at night to not overeat

  • The truth is you can cheat, but make sure its once a week and that your still in the same calorie deficit and your macro nutrient split is the same… Do no do this refeed BS because it may boost your metabolic rate temporarily but will never boost it enough to burn the calories you just ate and results in your body returning back to using glycogen as energy insread of your fat reserves.

  • yass! i have cheat meals every two weeks <3 and i just had one today actually lol ham and pineapple grilled cheese at the fair haha and of course some mini doughnuts! nomm nomm! and it is my training day with a total body workout so i am happy to get it done as well continue until my next treat!

  • Hi I agree with your idea not to keep extra stuff in house. Tub of ice cream equals big trouble lol, beg to differ on the no cookie at all as I hit 14 percent body fat as a female with a few of these throughout the week and a cake every couple weeks, I was extremely skinny and struggled to stay above 6 stone, 5 feet 2. My dinner was chicken lentils and dairy free cheese, Id sugar free cereal and some gluten free biscuits. That said I would like to look for some trans fat free treats. I do not do cheats much usually a sandwich. II went up to 33 percent body fat after maintaining 14 for 2 years(bad diet advice) I was sent to a dietician to gain some weight and got a gut over the healthy range and no definition anymore. I was so upset i trained 2 hours a day and ate a very low calorie diet which I had not done before, I was too weak to do much after my training. A very good trainer set it right. He told me my maintenance and what I needed.He said that I was essentially starving. I only recently got 2-3 percent off by counting calories and cutting down on some of my junk food. Not all. I wasn’t eating enough food for training and I was trying to slow down to compensate. My cheat day is like this. I just pick a day where I don’t count a sandwich i have extra chicken. Its a training day yes. I lift some weights run and go home. Its done a good job on my upper body.

  • I’m so excited to my cheat meal afte some few months ������������, why after months just because I wanna stay away from bad and junk food now and eating only healthy food for lose weight fast and have my favorite body type then after become a skinny girl like I always want to be I will have the biggest cheat day in the world��❤️❤️… Wish me luck�� I’m now 56 kg and I want to be 47 kg. ����

  • Its not what we eat its how much we eat of it! Im a soccer player but i have cheatdays on weekends after a game but everything has to balanced in a way so it doesn’t affect me physically

  • Hi, have you considered this diet plan called the Fenoboci Diet Plan? My buddy says it helps people lost tons of weight. Is that possible? I also heard a lot of good review relating to this diet plan. Thoughts?

  • This is guy is on roids. I can tell cause he’s got acne on his face lol, isn’t it obvious? He said he’s 28, dead ass thought he was 35+ lol

  • this is how you know this man got a business mastermind. Putting them links of HIS VIDEOS to show clients the forms and workouts not only help the clients but at the same time, promoting his channels and get more views on old videos and stuff. Man is a genius

  • Mine is not cheat meal its a big binge. So some times its after I’ve eaten all my calories for the day but if its not i won’t finish or eat my other meals lol..

  • I have one cheat meal per week. I was planning on having a bbq burger with fries tomorrow as my cheat meal. But idk if what I had for dinner today was considered one as well. I had zucchini pasta with turkey meat sauce topped with cheese. I didn’t use real pasta and used 93% lean ground turkey instead of regular ground beef.:/

  • Been doing the 20/4 hour intermittent fast haven’t had a cheat meal in 3 months and only been having 1000 calories or lower a day in one meal a day has made me lose a lot of weight with high proteins and low fats and carbs but think its time for a cheat meal

  • Hey Joanna! I’ve lost 29 kilos the past two years and I’ve maintained it till now. I allow myself to eat 500-1000 calories more on a cheat day than I need to maintain my weight:)
    Is it ok?

  • Exactly chris thats true that’s what I thought it is!!! CHEAT DAYS BABY GROWN ASS MAM I CAN’T EAT ONE PIZZA �� SLICE IN THE WEEK, NO. Ill eat clean, normal healthy food chickwn rice and stuff during the week. Then weekend you can eat like hell

  • Should teens mess with calories? I have heared a lot of youtubers say not to eat less than 2000 calories. Some say it hinders growth.

  • Try getting someone that is over weight and wanting to get fit and try helping them lose weight and use your stuff because someone that I showed your videos to says that the supplements that people make does not work and that everyone that is showing that it works are already really fit how ever I don’t agree with them but it might be helpful for other people just saying

  • I’m down 19 pounds and I’ve just started weight loss for the first time and I think it’s time for me to have a chest meal not Day. I think best thing to do is to keep your self hungry for the day and have something at night to not overeat

  • Hey Nick I bought “embrace the suck” and I can’t wait to get started! Although for the cardio, should there be a set goal to hit in terms of calories? Also week by week do we just lower the calories accordingly? Or by a set amount when weight stalls? Cheers

  • Little cheeseburger with small fries and a Diet Coke from Five Guys,, please guys tell me if this is a good cheat meal or bad? I’m 2 months on a strict diet and weight lifting and had two unplanned cheat meals only during 2 months.. So should I go with it?

  • whats up Nick, I live in Chengdu, China along with thousands of other expats. Hit me up if you are looking to expand BPN out this way.
    cheers,
    Adam.

  • I love your videos and all the constructive advice you have for body building and business,…but I kind of cant stand what an agressive grunter you are in your workouts. lol Skip the audio on that section

  • the last cheat meal i had is 1 year ago, it’s because i don’t really like eating food that much? if that makes sense. but TODAY i’m going to have one

  • Chris and Denise yall wantvto hear something funny? What are u doing? Chris went straight to daddy mode when he heard that noise! Yes sir! Its automatic when u think your baby doing something he or she aint surpose to doing! Lol u the man and a father u got it peace and love god bless u and yours my brother!

  • Nick! When you eat an hour before a workout you spike insulin which makes your pump weaker and also keeps you from burning body fat. If you’d train either fasted or 3 hours after eating you’d be better off in my experience.

  • im gonna eat a full pizza, a full tub of ice cream, 12 doughnuts and a full tub of Nutella and there aint nothing you can do to stop me:) life is for living and doing it one day a week is good. GO HARD

  • I lost 17kg in a month and was craving a take away for a long time. I had it, felt guilty but im going to continue loosing weight.

  • I cheat on a Thursday because I like to watch what I eat on the weekend too I don’t want to feel slow on Monday when I hit the gym so Thursday for me

  • I get bad sugar cravings so for my cheat meal, I usually go for slice of baked cheesecake or anything sweet. is it ok?
    and on the side note: how do I stop the cravings?

  • I am a vegan and gluten free. I have been vegan for 10 years! I cheat once every 6 days-just as long as the cheat meals are VEGAN/VEGETARIAN.

  • Frequent cheat meals (once per week or per 2 weeks) don’t work for me and my metabolism. I’m 230 lbs (started at 300)trying to get to 200, and have been on 2k calories per day since may 12. Every 5 weeks I have a cheat DAY (not just a meal) where I pig out for the day. Do you think this is sustainable or am I setting myself for failure before reaching 200?

  • Your video made me realize the key factor that was hindering my progress and disrupting my adherence to my regiment!
    Thank You for making such informative video on the taboo subject ‘Cheat meal” AKA “Planned indulgence”!

  • I’m eating pretty healthy for about six weeks now and i love it.

    You love the food that you are used to, so if cheat meals have no other use than fun, i can do it without them.

    I never really liked pizza anyways.

    Considering all the healthy AND tasty things like fruits, salads, nuts, dark chocolate and meat, there really isn’t any need for me to have cheat meals. But it’s good to know, that it can be ok on a family party or something like that.

  • I cheat every Saturday and eat 1 cheat meal sometimes with dessert or alcohol. No bars held (even fried foods) But its not the whole day, just 1 meal. It helps me stick to my plan.

  • So yall just stop watching these bullshit videos its just eating less then your body burns to lose weight, thats what i did, and i dont listen to people who say lies about weight loss like if u dont eat for 1 day your metabolism slows or some crap, it does slow WHEN you lose like 30lbs because youll be skinny you wont need lots of calories to maintain your new weight. Your welcome.

  • Chris, man I’ve been following you for years and fyi your videos make it all the way to Germany!! Looking forward to your next video!!

  • Excellent guide mate! The only question left is: What are the benefits of having cheat meals once in a while apart from sticking to the diet.:)

  • Hi, have you considered this diet plan called the Fenoboci Diet Plan? My buddy says it helps people lost tons of weight. Is that possible? I also heard a lot of good review relating to this diet plan. Thoughts?

  • i do cheat meal once in a while but the majority of what i eat is protein. for example 60/% meat the rest are simple carbohydrates.

  • yass! i have cheat meals every two weeks <3 and i just had one today actually lol ham and pineapple grilled cheese at the fair haha and of course some mini doughnuts! nomm nomm! and it is my training day with a total body workout so i am happy to get it done as well continue until my next treat!

  • honest to God I don’t cheat. Instead if I crave a pizza or desert or something, ill make a healthy substitution, such as a cauliflower pizza, or a protein desert from live lean tv or the protein chef. Brad, Love your videos dude, and I absolutley love your different recipes. If possible, could you release a few more delicious paleo recipes? Like the pasta botanase you did a while back?

  • I have that same issue with no appetite during the summer time. But during the winter, I eat like a bear preparing for hibernation.

  • Its not what we eat its how much we eat of it! Im a soccer player but i have cheatdays on weekends after a game but everything has to balanced in a way so it doesn’t affect me physically

  • In the past, my cheat days would extend into months! Recovering compulsive over eater here. Finally had the mental fortitude to STOP punishing myself. Today, I had a semi-cheat day. I also managed to workout twice. Yes, I am patting myself on the back:-)

  • as soon as he said “people with no cheat meal usual only last 12 weeks then break and fatten up even quicker”

    my fat self “HELL YEAH BROTHER!”

  • I try to do the same thing, happy I.T works for you. I do 2 meals a week (usually Friday and Saturday date nights) where I eat what I want. Moderately. Don’t go crazy but just tasty food. And if I can I casually fast that day but it’s worked for me for a year. Went from 280 to 230 now sustainably and eating/cooking great. I believe it’s important to enjoy what you eat

  • I train legs on mondays. So I will usually have one cheat meal that is more carb and fat heavy sometime on sunday. Like soft tacos with cheese or something along those lines. My body responds very poorly to high carb sweets like cake or icecream. Ive found for me, that just one meal of cake and/or icecream will take 4-5 days to recover from. I do love sweets. Wish I could eat them everyday. But I cant if I want to be “lean”. I may have a dessert once a month as a sunday cheat meal. Thats it.

  • I was feeling guilty because I was feeling hungry as I got leaner, now I know my body is trying to hold on what fat is left, I will be more kind to myself for this new information you just gave. And be more aware of eating what I like twice a week mindfully and more in control.

  • One thing not really mentioned here… On days where you are having a “free meal,” what are the other meals for the day like? Are you still monitoring protein intake for example? Are you just generally eating low carbs/fats until that free meal? A little more info would be great!

  • I swea this how I was after my 1st month of not eating any sweets, juices, fried foods, chips all that..that first bite of chinese was a good orgasm

  • I had a cheat meal on my leg day. I eat out at this Italian place and i get chicken stuffed prosciutto. My rule is to allow a cheat meal after 6+ workouts prior and it must be on a leg day.

  • Highly effective video clip! Sitting here at Y&S FOOD! we really like to uncover these types of content. We produce Travel & Food movies as well, all over the world, and therefore we are always hoping to find inspirations and ideas. Thank You.

  • This is guy is on roids. I can tell cause he’s got acne on his face lol, isn’t it obvious? He said he’s 28, dead ass thought he was 35+ lol

  • Excellent advice!  We have a cheat meal once a week on the weekend, and it’s important to be conscious of what it is.  For us it’s the meal, not the drink or the dessert.  We ordered water with lemon and our mexican meal. No margaritas…too much sugar!  A web site I found for places to eat/drink that list calories and such… http://caloriecount.about.com/calories-margarita-ic1416

  • The truth is you can cheat, but make sure its once a week and that your still in the same calorie deficit and your macro nutrient split is the same… Do no do this refeed BS because it may boost your metabolic rate temporarily but will never boost it enough to burn the calories you just ate and results in your body returning back to using glycogen as energy insread of your fat reserves.

  • I have one cheat meal which I cook at home every 14 days. It’s going on fine so far I’m not gaining weight and I’m losing 1 kg per week.

  • You’re super motivating dude I just love watching your full day of eating videos and the awesome pumps you get through the course of your workouts!

  • Looking forward to this podcast! Gotta say the filming and editing quality just keeps getting better! Absolutely loving the video’s lately!

    Also…I agree with the comments…too much stimulant lol. Your poor heart…better be cautious.

  • I’m so worried to have cheat meals, whereas i have them when i feel so exhausted and in need of fats and sugars (the refined and processed food), i don’t feel comfortable unless i eat them
    But I’m actually thinking of having a cheat meal in 2_3 days

  • Training for the Bataan2019 led me to your page. Recently, I achieved a feat of an 8 mile shuffle with a 37 pound ruck! (Don’t laugh, I’m old enough to be your mother’s younger sister:P) Later that day, I ate a Son of Baconator, after not eating any fast food for about three months and felt like total crap the rest of the day and next. So no “cheat” stuff for me like that anymore…. My question is, what is this pre-work out supplement thing all about. I don’t take anything thats a stimulant. What are the usual ‘stimulants’ in these products (not just yours). I have had three strokes before the cause was figured out. The first was in 2007 while deployed to Iraq…second was 6 months later, and led to my medical discharge. This last one was about 14 months ago…and quickly diagnosed my a nonVA doc. I add Creatine, BCAA to 48 oz of water and start to drink that 30 minutes before and finish after my workout. I always do a fasted workout, love the satisfaction of the food after. Goal is to have some gains, more definition, happy w/ my current weight. BF is 22% and want to lower that 😉 https://www.instagram.com/the_little_garage_studio/

  • You should know your channel has saved my life. I am on a journey to loose 100 pounds. And I plan to work out with you every day. Thank you so much for your unselfish dedication to fitness and to ordiary people like me.

  • One thing not really mentioned here… On days where you are having a “free meal,” what are the other meals for the day like? Are you still monitoring protein intake for example? Are you just generally eating low carbs/fats until that free meal? A little more info would be great!

  • Hey Joanna, I love your videos! I’ve been watching them on and off for several months. I’ll tell you a litle bit about my story, followed by a couple of questions: So, I started my “journey” over a year ago after having two kids and lost about 40lbs. in the process (including all the baby fat and then some). I eat MUCH healthier than I used to and I exercise regularly as well (before changing my habits I ate way too much junk food and not enough healthy food especially vegetables and I didn’t exercise consistently), but my weakness is learning how to have control over myself when I do indulge.

    So here’s my first question which could probably apply to the second question: Do you have a video on that I somehow missed, or could you make a video on, how to gain control over oneself when indulging on your “cheat meal”? Seriously though, almost everything else about the way I eat is just about perfect. I drink TONS of water every day (almost always more than 100oz/day), I eat protein/carb balanced meals 6x/day, including about 6 servings of vegetables and 2 fruit servings/day), I eat whole grains rather than processed/white grain, but I falter when it comes to indulging (particularly sweets). I go overboard almost every time. It’s like once I start, I can’t stop like an addiction. Even though I know my body doesn’t feel as good when eating unhealthy foods, I still can’t help but want to have more. Often times it seems easier to not have any in the first place than to say I’ll have a little. I don’t want to feel restricted, but I don’t want to lose control every time I indulge either. Any suggestions?

    My second question:  I would love to learn more about how to have a healthy pregnancy (particularly how to keep motivated during pregnancy so I can meet my health goals). I plan on having more kids in the future, but I’m afraid of ruining all my efforts in living healthily. Not just with gaining too much weight, but also falling out of my healthy habits. I gained about 45-50lbs. in both pregnancies and I ate terribly then. My body felt terrible not living as healthily during my first two pregnancies and I don’t want to repeat that. I know I’ll do/feel much better next time around, assuming I keep up my healthy habits, but I’m afraid of losing the motivation to exercise and cook healthy meals due to fatigue. I’m also afraid of not doing as well with my workouts b/c right now I usually do HIIT workouts about 3x/week, and I fear that as I go further along my pregnancy I won’t be able to do some of the exercises and I’ll be at a loss as to what exercises I can stick with for the rest of the pregnancy. I just don’t want to gain so much like I did in the past, and, like I said, fall out of my healthy habits. I hope these questions make sense.:) Let me know if I need to clarify anything. Thanks so much for all your helpful and informative videos!:)

  • Hey, Joanna! I have a quick question.
    So, I come from a family of really big eaters, for lack of a better term. Basically, we all tend to eat a lot during a meal. Portion control is something I seem to be really struggling with. What we eat isn’t necessarily bad, per se, but I’m certainly ingesting a lot of calories, probably moreso than I need. Trying to eat smaller meals is a real challenge for me, because my stomach has been trained to desire large amounts of food, and every time I eat a smaller portion than what I’m used to, I still feel hungry and I’m tempted to keep eating! Do you have any tips for how to retrain my stomach, so to speak, so that I can adjust to eating smaller portions and still feeling satisfied rather than gorging myself? Thanks in advance, if you respond!

  • Ok so I’m gonna gain weight if I eat over 3000 calories just on Saturday’s?? I know 3500 calories is = to one pound of fat but come on?! I literally eat 1200 calories 6 days a week, I don’t see how how this big cheat day will affect me, isn’t the 90/10 rule legit, someone please clarify this for me thx

  • Best explanation for cheat days I’ve seen. Great job. You’re right, cheat days can set you back for days. From now on, I’ll save them for special occasions only.

  • Damn, I just did a cheat week, lol. Took off a week from the gym to let my shoulder heel and my diet went to shit. Probably set myself back a month, oh well back in the gym today.

  • Find 2 day break every 2 weeks works well as long as you only go back to maintenance and keep the majority of those calories from carbs!

  • Okay if you work out and hit your macros and do ur cardio on point, and have ONE cheat meal on maybe Sunday or the day you prefer and it’s at the end of the day. it’s can actually be beneficial. I’ve done it during summer cuts and I’ve noted great progress and feel great the next day. But remember cheat MEAL. Not day

  • I love your point about celebrating your meal (and your control over your meal). So often we eat to feel better, only to feel crappy about our food choices. Embracing the meal as a pleasurable experience that stays with you until your next meal is key!

  • give me a refeed day video big man jones. I have no problem not having any cheat days but if there is a benefit, I’d love to know.

  • really great video it really helped me to understand the idea i was getting so confused by other people talking about it but now its clearer thanks

  • the last 3 kgs of weight from my tummy area isnt going. it seems stuck. i have lost 6 kgs in 4 months but now the last 1-2 kgs are left and its not going. any suggestion?

  • i aml mother of a 8 month old baby…After delivery of baby till now i lost almost all my body fats except my stomach fat…my stomach has increased a lot…so how can i lose my belly fats fast?

  • idk if this happens to anyone else, but when i eat tons of junk food like that, it makes me not wanna eat anything for the rest of the day and i feel sick/lethargic

  • Cheat meals for these dopes is a plate full of Sarms and a rake of junk food because it doesn’t matter they can take a dump and lose fat on them

  • The problem i have with and cheat meals or free meals, I feel so crapy after. And when I eat it all I can think about is it taking away from my goals. Anyone have any advice?

  • Gonna make it a point to go to the blue sushi sake grill the next time I’m in fort worth I’ve seen it way too many times on your channel not to try! It always looks amazing!

  • i had lost 9 kilos,i was eating 1500 calories per day,i decided to eat 3500 calories on one day like cheat day and i gained 3 kilos..i made 5 days to lose these 3 kilos,so guys,eat a cheat meal but not intake more than 2500 calories on that day

  • I train legs on mondays. So I will usually have one cheat meal that is more carb and fat heavy sometime on sunday. Like soft tacos with cheese or something along those lines. My body responds very poorly to high carb sweets like cake or icecream. Ive found for me, that just one meal of cake and/or icecream will take 4-5 days to recover from. I do love sweets. Wish I could eat them everyday. But I cant if I want to be “lean”. I may have a dessert once a month as a sunday cheat meal. Thats it.

  • really great video it really helped me to understand the idea i was getting so confused by other people talking about it but now its clearer thanks

  • I’m in an 800 calorie deficit and I had a cheat day on the sixth day of the week.I am pretty sure that what I ate DID NOT add to 6000 Calories,but I still panicked and threw up what I ate��

  • i last 1 year without any of that bad shit, it’s because i don’t really like eating food that much? if that makes sense but yeah. tonight i’m going to have a cheat meal:D

  • Anyone else looking at YouTube to try to justify eating the shit out of sweets?……this is why I’m fat, cakes and pies are like my crack. It’s hard af to lock the habbit.

  • This doesn’t work for a keto/low carb like diet… But it’s interesting though, I’ll think about it next time I eat bread so I won’t feel so bad for myself ��

  • this is how you know this man got a business mastermind. Putting them links of HIS VIDEOS to show clients the forms and workouts not only help the clients but at the same time, promoting his channels and get more views on old videos and stuff. Man is a genius

  • Every 2 weeks I have a cheat meal after my cardio workout on a Sunday. I literally do cardio 7 days a week after my resistance training. I’m trying to build lean muscle and lose weight at the same time.

  • This is true, not saying it’s Bs but its okay as long you don’t go over your calorie deficit if you enjoy your meals and, they’re plenty of healthy low calorie meals that taste really good and you don’t necessarily need to plan out an exact high carb and low carb weeks and so forth, that’ll also drive you as crazy as being on the strictest diet ever.

  • I don’t understand the concept of cheat day. I can fit some sweets every day in my calorie limit and I’m never starving, if anything, I usually have a hard time even reaching1600 kcal

  • is it dangerous to eat whatever you want if it fits your calories for the day? for example if I want to eat ice cream and pizza I’d eat it but I woudnt have anything else that whole day to stay in a caloric defecit. is this safe? I find myself to be more satisfies that way.

  • Preston is the man. Just had a great CS experience with him. Also told him to quit letting you win in your little bro tussles… told him you are man enough to get put in your place on your own channel! ��

  • Loved the video! How do you work out your maintenance calories? There are so many different ‘online calculators’ it is difficult to know which one to use to work out my maintenance calories… Thank you:)

  • Homemade donuts with nutella (semi-healthy)
    Keto pizza
    Bag of cheese balls
    Mac & cheese
    Fruit
    Cereal

    I’m ready for my cheat meal on Monday lol
    Usual calories a day is 1,100
    Exercising 200-300 off each day
    BMR “1,400”
    I’m currently not losing weight at all
    Hopefully this KICK starts my metabolism again��

  • I’m going to have one cheat meal. I went from 163 last Thursday to 158.2 today. Going to eat homemade pizzas, big ass salad, and chips lol still keeping it simple

  • I’d love to see your idea on refeed days. I tend to get out of control with my cheat days and feel its not worth it, most of the time. If I can do it, in a beneficial manner though, I would really like some advice

  • Who else is watching this vid to makw themselves feel beter after having a whole load of junk food around 1000cals and now regret it.so they are researching for why what they just did haa benefits.lol x

  • Hey Man. I’m one of subscribers mate. I’d really want you to make a video and tell us about if dark chocolate is healthy or not and whether one should be having it often. A lot of us are really baffled about dark chocolate. I’ll be obliged if you could throw some light on this man. Thanks in advance!!!
    Rohaan.

  • I try to do the same thing, happy I.T works for you. I do 2 meals a week (usually Friday and Saturday date nights) where I eat what I want. Moderately. Don’t go crazy but just tasty food. And if I can I casually fast that day but it’s worked for me for a year. Went from 280 to 230 now sustainably and eating/cooking great. I believe it’s important to enjoy what you eat

  • The reason people live these videos is because they can blame the lack of effort they put into their gym work and diets on genetics, these videos are watched by lazy fat people sitting at home eating chocolate looking for excuses.
    Guess what, these people don’t really eat the food, they take a bite or they throw it up! End of.

  • hey Joanna i had my cheat meal today. did an hour work out before then cooked a burger (1/2 lb of patty, 3 slices of turkey bacon and 2 pcs low carb 3grams net carbs wheat tortilla) 10 pcs of sweet potato fries and 1/2 a cup of sticky white rice with coconut milk and half a can of diet soda. is this safe? or i need to cut calories still?

  • Gonna make it a point to go to the blue sushi sake grill the next time I’m in fort worth I’ve seen it way too many times on your channel not to try! It always looks amazing!

  • how to track calories of a cheats meal tho?  I usually can’t find the nutrition fact of the thing that I like to eat for cheat meal on internet.

  • I advice everyone to go watch “What I have learned Why we are fat and hungry”. This knowledge Is going to help you stay satiated without overeating.

  • im cutting eating like 1100 calories. was 178. cheated at chipotle burritos, wings and things, carls jr western double burger and a sonics milkshake. next day i was 184. but 2 days later i was back at 180. so yeah mostly water weight. its all good just be strict

  • only 220 carbs? ive been looking at a bunch of macro calcs and even tried out the formula and its telling me i should be eating around 300+. now i feel like its bs

  • My bms is ok I weigh 61kilos i was 67 I’ve been losing sort of 1 kilo per month almost since november 2018 if have a cheat day every time I lose it will be once per month. And I eat super clean I’m allergic to dairy I workout a lot I usually have a cheat day per week but I don’t drink soda or fried stuff. I crave carbs chocolate a lot and I’m thinking I’m in a Plato so I will probably cut my cheat day but it will be super hard

  • I cheat on a Thursday because I like to watch what I eat on the weekend too I don’t want to feel slow on Monday when I hit the gym so Thursday for me

  • Hey nick! On my last week of the 12 week ranger program, gotta say it’s been really good bro! Would this embrace the suck program be something of the same if not a harder challenge?

  • Good advice, but everyone is different my cheat days turn to cheat weeks lol so I tend to stay away from cheat days but I do allow myself to cook healthy alternatives to my favourite junk foods and it works every time.

  • This is so weird i was JUST beating myself up for eating something that is supposed to be “forbidden” (my mom worked hard to make it and i didn’t want to be mean and not eat any) i didn’t overindulge but i still felt very guilty, i was asking myself “did i just ruin everything I’ve been working for?”, but then out of no where while watching your workout videos i stumbled upon this video and it helped me feel better by a lot, so thanks Joanna! I Love everything you post!

  • Hi Joanna you probably will not see this but I just want to say a big thank you for all your videos. last year July 2014, I started following your advice on my food intake and exercise. I followed your 15 mins total body workout and the 20 mins cardio work out. I am 5″2. I was 164lbs and now i am 133lbs. Although I am still on my journey, I have lost 30 lbs and gone down two sizes from uk 14 to uk 10 and all my friends and family commend my effort. I just want to thank you because you have been a big part of my success. you give the kind of advice celebrities pay thousand for, all for free! and you do so in an encouraging manner that allows a person to feel that they can actually do it. I pray that God rewards you for all your kindness.
    Thank you
    Jade

  • Good advice, but everyone is different my cheat days turn to cheat weeks lol so I tend to stay away from cheat days but I do allow myself to cook healthy alternatives to my favourite junk foods and it works every time.

  • Hey, Joanna! I have a quick question.
    So, I come from a family of really big eaters, for lack of a better term. Basically, we all tend to eat a lot during a meal. Portion control is something I seem to be really struggling with. What we eat isn’t necessarily bad, per se, but I’m certainly ingesting a lot of calories, probably moreso than I need. Trying to eat smaller meals is a real challenge for me, because my stomach has been trained to desire large amounts of food, and every time I eat a smaller portion than what I’m used to, I still feel hungry and I’m tempted to keep eating! Do you have any tips for how to retrain my stomach, so to speak, so that I can adjust to eating smaller portions and still feeling satisfied rather than gorging myself? Thanks in advance, if you respond!

  • Chris thanks for everything man I just need to let you know that I appreciate everything you do for us. No bull shit when it comes to your advice all facts. I tell everyone if you want to lose weight or build muscle I always recommend your channel first. No gimmicks, no buy my products to know the secrets. Always kept it real since day 1. Thanks for helping me and all the other people you helped, you the best fitness YouTuber

  • When calculating maintenance cals, using TDEE, is there a specific calculator or formula you recommend? Also, with regard to refeed, do you recommend doing it on rest day?

  • Anybody else hungry after watching this? Comment below what your favourite cheat meal is! Not gonna lie, it’s the Five Guys meal I mentioned in the video that’s my weakness…

  • I been counting calories for 2 months and managed to go from 240 to 225. I went out to eat with my mum at a China Buffet and had a field day. The Calorie King website said my current calorie range is between 1700 and 1900 but I’m sure I ate more than my calorie allotment that day and felt kinda bad about it so I only drank liquids the following day to help offset it.

  • I lost 17kg in a month and was craving a take away for a long time. I had it, felt guilty but im going to continue loosing weight.

  • Chris and Denise yall wantvto hear something funny? What are u doing? Chris went straight to daddy mode when he heard that noise! Yes sir! Its automatic when u think your baby doing something he or she aint surpose to doing! Lol u the man and a father u got it peace and love god bless u and yours my brother!

  • Hi Joanna,
    I am yet to loose 10kgs to reach my goal. For 5 weeks I did month 1 bikini body challenge but weight stayed same
    but fat loss 3 % and muscle gain 2%.I am worried about no weight loss or inch loss.Please suggest if I should
    continue month2 or do other video exercises of yours. Also let me know how to calculate calories burnt(exercise)
    per day and calories gained per day(food) any app or website?
    Thanks and keep the good work going!

  • Hi!
    I was wondering, i am wokrking out for a year and i am 13, but i lost my period.. Is it bad thing, or should i do less exercise?
    Please anwer, it will mean a lot.
    P.S. i dont eat meat!

  • 3months eating only veggies (no potatoes) and fish (not salmon) lost so much weight and gain muscles w protein shakes but i’m bored:-(((

  • What’s up from SA town. Started your embrace the suck 12 week program today. Can’t wait to see results due to doing it with keto. Thanks for great videos.

  • 69 kgs before the cheat day, smashed up 4 donuts 1 box of chocolate cereals 1 bag of chips and 1 bag of haribo candy

    next day i was 69 kg’s lmao

  • honestly i have one huge cheat meal every Friday night. I am talking 5 beers + 4000 calories at mcdonalds or jack in the box. Still losing a pound a week eating healthy and hitting the gym 4-5 times a week.

  • I lost 40lbs and haven’t ate anything unhelathy for about 2 months and my birthday is in 4 days…. CHEAT DAY!!!��������������������������

  • Weight training, cutting diet 6 days a week and cheat days on Sundays helped me go from 358 lbs to now 268 lbs. I only checked the scale once a month since March

  • 69 kgs before the cheat day, smashed up 4 donuts 1 box of chocolate cereals 1 bag of chips and 1 bag of haribo candy

    next day i was 69 kg’s lmao

  • Thanks bro. Makes alot of sense. I’m thinking there are also some other parts of the equation. Age, metabolism, certain food sensitivity etc. Either way this is the best video for me. Wont do a cheat day I’ll start with just a cheat meal ��.

  • If you’re gonna have a cheat day DO IT GOOD! Buy all the good shit you can, get home, turn on your TV and HAVE A DAMN GOOD TIME!!!

  • I do 24 hour fasting. Which is a clean meal a day. I lift weights 5 days of a 7 day week. I do a cheat day once a week. I eat whatever I wish from 1 to 7 o’clock. I can gain like 5 pounds of water weight, but after I take a water pill I’m good.

  • How much are you eating to gain 1 lb lol after my cheat meal… (3hrs) I gain 10 lbs. And I do 30 mins of Cardio and 45 post workout and I don’t lose that much weight all week so It definitely sets me back allot when I have a cheat meal lol you must have a crazy fast metabolism just saying lol

  • I absolutely looove your videos. I am always watching. I download your videos with SSyoutube and watch them over an over at home. Keep them coming. I want to lose weight and get a flat stomach.

  • i aml mother of a 8 month old baby…After delivery of baby till now i lost almost all my body fats except my stomach fat…my stomach has increased a lot…so how can i lose my belly fats fast?

  • Superb info…thanks for this. Question I am on Keto diet (15th day) already switched (thanks to your video) and loosing fat right now. I have my daughter’s bday (12th) and wife bday (17th) this month and I want to enjoy a dinner with them, what should I do? Pleas guide.

  • Hey Chris. I was wondering if you have a upper body workout routine? I’m in a wheelchair. I was also wondering if resistance bands are good for strength training and muscle building?

  • I love watching your videos and listening to your tips because you view dieting and healthy eating from a very different perspective. Healthy eating and dieting should be a personal choice and adapted to fit the lifestyle chosen and set by every individual. Cheat days included because at the end of the day we are all human. Would love to check out some of your videos on hormonal balance. Any available? I’ve been suffering the symptoms for the past two years and no doctor’s advise or natural supplements seems to be helping.

  • Ranvir i am following keto superb results. And i wanna adopt healthy life style but even roti,juices and rice you are saying not good meal. So suggest a healthy food like breakfast,lunch and dinner for normal daily long term healthy life style.

  • I’m on a caloric deficit everyday so when I have a cheat day I do a 18 hr water fast the next day to get back on track. Going without food the next day tricks my body into a reset to shed the pounds I gained.

  • Started diet on 23 November and lost 13 lb my weight is now 123 lb and want to get down to 110 lb my cheat day will be as day and ny day and planning ahead in diet now and afterwards the cheat day am afraid to eat now but I will been craving things that now am dreaming about

  • I’m going to have one cheat meal. I went from 163 last Thursday to 158.2 today. Going to eat homemade pizzas, big ass salad, and chips lol still keeping it simple

  • Excellent advice!  We have a cheat meal once a week on the weekend, and it’s important to be conscious of what it is.  For us it’s the meal, not the drink or the dessert.  We ordered water with lemon and our mexican meal. No margaritas…too much sugar!  A web site I found for places to eat/drink that list calories and such… http://caloriecount.about.com/calories-margarita-ic1416

  • I’m eating pretty healthy for about six weeks now and i love it.

    You love the food that you are used to, so if cheat meals have no other use than fun, i can do it without them.

    I never really liked pizza anyways.

    Considering all the healthy AND tasty things like fruits, salads, nuts, dark chocolate and meat, there really isn’t any need for me to have cheat meals. But it’s good to know, that it can be ok on a family party or something like that.

  • I get bad sugar cravings so for my cheat meal, I usually go for slice of baked cheesecake or anything sweet. is it ok?
    and on the side note: how do I stop the cravings?

  • nick you should make a vegan option for bpn, you will def have a much wider market and frequent buyers like me, keep up the great videos

  • This is my first cheat day ever after a month and 2 weeks
    But the food I want to eat is all homemade
    And I did eat really really less for today

    Thank you so much for this video

  • Currently on your online coaching program. Have been wanting to let loose but after seeing this video. Fuck a cheat meal, I need this V-tapper!

  • My idea of cheating is eating 20 grams more chicken breast so I go over my normal calorie intake. I’ve only had one slice of pizza since last november. 12 inch size, not that monster that The Rock is eating.

  • I have one cheat meal which I cook at home every 14 days. It’s going on fine so far I’m not gaining weight and I’m losing 1 kg per week.

  • Brad is it ok to have a cheat meal while I’m trying to cut. I’m a male at 5’9 weighing 190 I want to lean down to 165-170 by the end of May will the cheat meal derail all my hard work for the week or not? I have stubborn belly fat I’m trying to get rid of for major social events coming up.

  • Yeah it sucks, my cheat meal was scheduled on my moms birthday we ate a lot but then the very next day my cousins bought food when they came to visit us. This was my first week and it just went down the drain but ive learned something

    1. Moderation is the key:A slice of cake taste the same as 10 slices of it. So eat 1 or 2 to satisfy your craving.

    2. Fitness is not a linear progress, its more like a stock market curve, you will do bad on few days but rise up and get back on track.

    3. Don’t stop:Just get back to your normal eating and workout habits and stick to it. Dont let few days hinder you from seeing the big picture.

    4. Each mistake is a learning opportunity but dont make it a habit

  • What I do is I go on a 2 week cut with a 300-500 deficit and then on my cheat day I start off with 6-8 hours incline walks on a treadmill( burns 500kcal per hour!!) and then eat about 6000kcal of everything I’m craving. 0% chance of cheating for me with this plan.

  • I have a rule. Always do a full hard workout on the morning you are planning your cheat day, a cheat day for me is day drinking. Up early get the workout done then enjoy the day without any guilt.

  • What’s up from SA town. Started your embrace the suck 12 week program today. Can’t wait to see results due to doing it with keto. Thanks for great videos.

  • how do you incorporate calories burned during daily work out? I think it would be more helpful to include negative calories from daily exercise and put out the net calories.

  • I can’t have a cheat meal it’s much easier for me to eat healthy than have a cheat meal bc usually if I have a cheat meal I go home after the cheat meal and just say will I already screwed up so I guys I can have this big bowl of cereal and ice cream then I become frustrated at myself bc I gained 5lbs then give up on the diet and start my old ways then 2 weeks later I gain all the weight back and go on diet again then repeat over and over that pretty much my life

  • I think that “what the hell” mentality comes easier when there is no restriction of sugars in your diet. You mentioned eating high-carbs but forgot to mention that there is sugar in almost everything especially in America. These sugars are part of carbs behind the box.

  • How much are you eating to gain 1 lb lol after my cheat meal… (3hrs) I gain 10 lbs. And I do 30 mins of Cardio and 45 post workout and I don’t lose that much weight all week so It definitely sets me back allot when I have a cheat meal lol you must have a crazy fast metabolism just saying lol

  • Training for the Bataan2019 led me to your page. Recently, I achieved a feat of an 8 mile shuffle with a 37 pound ruck! (Don’t laugh, I’m old enough to be your mother’s younger sister:P) Later that day, I ate a Son of Baconator, after not eating any fast food for about three months and felt like total crap the rest of the day and next. So no “cheat” stuff for me like that anymore…. My question is, what is this pre-work out supplement thing all about. I don’t take anything thats a stimulant. What are the usual ‘stimulants’ in these products (not just yours). I have had three strokes before the cause was figured out. The first was in 2007 while deployed to Iraq…second was 6 months later, and led to my medical discharge. This last one was about 14 months ago…and quickly diagnosed my a nonVA doc. I add Creatine, BCAA to 48 oz of water and start to drink that 30 minutes before and finish after my workout. I always do a fasted workout, love the satisfaction of the food after. Goal is to have some gains, more definition, happy w/ my current weight. BF is 22% and want to lower that 😉 https://www.instagram.com/the_little_garage_studio/

  • thanks for this. really great explanation and really great insights. a diet that is too restrictive is a recipe for failure. be kind to yourself.

  • Cheat meals are vital. You need to take a break from the diet from time to time. That’s why diets fail. People feel too deprived of real food and as a result, they quit. Once a week, eat whatever you want. Then get back on track.

  • If you’re gonna have a cheat day DO IT GOOD! Buy all the good shit you can, get home, turn on your TV and HAVE A DAMN GOOD TIME!!!

  • Cheat meals are vital. You need to take a break from the diet from time to time. That’s why diets fail. People feel too deprived of real food and as a result, they quit. Once a week, eat whatever you want. Then get back on track.

  • As I’ve gotten further along in my weight loss I’ve started to include little indulgences here and there. I keep a few things handy: Oreos, frozen yogurt bars, tortilla chips. I’ve been really trying to learn the moderation approach. So I’ll have a couple cookies, a handful of chips, a single ice cream treat just to shake a craving and go back to my normal meals after.

  • Cheats meals are complete BS. Highly promoted big big business. https://articles.mercola.com/sites/articles/archive/2008/02/05/a-single-meal-can-lead-to-good-or-bad-health.aspx

  • I’m fucking desperate sincerely, I’m 5 months into a 1200-1300kcals daily diet balanced on protein, carbs and low fats and conceding myself only one 1600kcals day a month! Also doing 6 days a week exercises (mostly aerobics but i have lost only 4lbs/2,2 kgs and i have 21% fat mass.. I don’t know what i am doing wrong..

  • Hey Chris. I was wondering if you have a upper body workout routine? I’m in a wheelchair. I was also wondering if resistance bands are good for strength training and muscle building?

  • I lost 40lbs and haven’t ate anything unhelathy for about 2 months and my birthday is in 4 days…. CHEAT DAY!!!��������������������������

  • Little cheeseburger with small fries and a Diet Coke from Five Guys,, please guys tell me if this is a good cheat meal or bad? I’m 2 months on a strict diet and weight lifting and had two unplanned cheat meals only during 2 months.. So should I go with it?

  • only 220 carbs? ive been looking at a bunch of macro calcs and even tried out the formula and its telling me i should be eating around 300+. now i feel like its bs

  • I have that same issue with no appetite during the summer time. But during the winter, I eat like a bear preparing for hibernation.

  • When you started counting macros did you ever have a day where you just went off the deep end and ate like 1000 cookies? If so did you eat less calories the next day or just keep your macros the same? Youve really inspired me to lose weight, thank you for your videos!!

  • I m back bro yes reefeed video I am on cutting right now broke my foot got operated with 4 screws and 3 months not able to use my foot so I want all videos I couldnt watch them when I was at home because it would made me going to the gym still not 100% but I hit the gym…

  • I LOVE how you use the math in your videos because that’s literally what weight loss comes down to no matter whats going on in your body. I always track everything I eat, and if I go over my calories 200-300 and still exercise that day I still lose that week. When I eat a big cheat meal, I usually only eat one more time during the day cuz I’m so full anyway. I always make sure a cheat is something i REEAAALLY truly want, and not a whole bag of reese’s or pizza rolls lol. I want to eat something I really want so i still feel good afterward

  • I was feeling guilty because I was feeling hungry as I got leaner, now I know my body is trying to hold on what fat is left, I will be more kind to myself for this new information you just gave. And be more aware of eating what I like twice a week mindfully and more in control.

  • I wouldnt have a cheat day unless MY BESTFRIEND was comming over for a sleepover tommrow SO I CANT WORKOUT THEN����
    Unless i wake up esrly todayBUT SHES COMMING EARLYWHA WHA WHA

  • Awesome advice Chris! I also have advice for the people that dont want to gain any pound and still have a cheat day…sort of. What I do is basically just have one huge 2000 calorie meal and not eat anything for the rest of the day. So for example if I feel like eating pizza im gonna eat like 6-7 slices of pizza which fills me up until I cant eat another bite and I stop having cravings. Now if you get hungry later in the day you can still have a small meal (no more than 500 calories) and still not gain a single pound. You can also exercise and burn 300 calories at the gym and eat a donut if youd like. I however dont eat shit like donut because donuts arent healthy at all where as pizza can have protein,fiber ect. and protein is important if you want to make gains so I dont usually eat eat shit like donut but once in a while I do.

  • Hi Joanna Soh. I’m 12 and I am overweight. I am very weak and I had two friends like me. But now 1 has got thin and the other has got huge muscles. I wish to lose weight and maybe get some muscles but I want to do it in secret! Without anyone knowing. (Including parents) Is this possible? -Me

  • I don’t even know why I’am watching this, I am a female ultra runner, I eat well but don’t really care about macros and I don’t really find Nick very attractive, but somehow this video landed on my algorithm ( probability because I was looking for a core work out) anyhow I am almost 3/4 in the video and I find it quite compelling.

  • I’m so excited to my cheat meal afte some few months ������������, why after months just because I wanna stay away from bad and junk food now and eating only healthy food for lose weight fast and have my favorite body type then after become a skinny girl like I always want to be I will have the biggest cheat day in the world��❤️❤️… Wish me luck�� I’m now 56 kg and I want to be 47 kg. ����

  • I have one cheat meal per week. I was planning on having a bbq burger with fries tomorrow as my cheat meal. But idk if what I had for dinner today was considered one as well. I had zucchini pasta with turkey meat sauce topped with cheese. I didn’t use real pasta and used 93% lean ground turkey instead of regular ground beef.:/

  • So my dietitian gave me a limit of 1500 calories daily. My personal trainer is probably gonna be pissed, but I cheated on my diet and ate a whole thin crust pizza which added up to 1160 calories (dominos pizzas are much smaller in Australia) On Friday. The following days from Monday I trained quite heavy and did not surpass my limit. On average burned between 350 to 550 calories per day from gym and cardio sessions alone, not including calories burned from regular day to day activities. What I’m asking is, should I be worried? Is this going to ruin my week? I’m 6’0, 76 kilos and I’m trying to get down to 70 before gaining muscle. On the day I ate my pizza I exceed my limit by 555 calories and at the whole day ate 2055 calories. Did I ruin my week?

  • Cheat days are soo cool �� Last week for my cheat meal I had a burger and a peanut lion bar ♥ And today I will eat a half of small pizza and piece of homemade cake:)

  • I’ve been sticking strictly to ketosis for all but 3 days of the month. During those 3 days, which all happen consecutively rather than sprinkled throughout the month, I eat whatever I wish, though with some thought to portion sizes.

    My thought process is that I want to avoid dropping out of ketosis repeatedly during the month and having to spend several days getting back into it each time. Get the need for that burrito and that hoagie with the crusty italian roll out of my system all at once and get back on the wagon for the remaining 3 1/2 weeks. Is this flawed thinking?

  • Mine is not cheat meal its a big binge. So some times its after I’ve eaten all my calories for the day but if its not i won’t finish or eat my other meals lol..

  • Been doing the 20/4 hour intermittent fast haven’t had a cheat meal in 3 months and only been having 1000 calories or lower a day in one meal a day has made me lose a lot of weight with high proteins and low fats and carbs but think its time for a cheat meal

  • Try getting someone that is over weight and wanting to get fit and try helping them lose weight and use your stuff because someone that I showed your videos to says that the supplements that people make does not work and that everyone that is showing that it works are already really fit how ever I don’t agree with them but it might be helpful for other people just saying

  • Cheat days are soo cool �� Last week for my cheat meal I had a burger and a peanut lion bar ♥ And today I will eat a half of small pizza and piece of homemade cake:)

  • Who else is watching this vid to makw themselves feel beter after having a whole load of junk food around 1000cals and now regret it.so they are researching for why what they just did haa benefits.lol x

  • My bms is ok I weigh 61kilos i was 67 I’ve been losing sort of 1 kilo per month almost since november 2018 if have a cheat day every time I lose it will be once per month. And I eat super clean I’m allergic to dairy I workout a lot I usually have a cheat day per week but I don’t drink soda or fried stuff. I crave carbs chocolate a lot and I’m thinking I’m in a Plato so I will probably cut my cheat day but it will be super hard

  • i don’t eat cake,sweets,fried things..doing 30 mins jogging in the morning and then 1.5 hours workout in evening at gym..having only one bowl of destarched rice with one boil egg for dinner and one slice of bread with one cup of vegetables for lunch..its being 20 days and i have only reduced 1 kg..once in a week i eat chicken 300 gms..i am unable to understand why i can’t loose weight?

  • the way i go about cheat days is to fast the next day, which basically cuts the previous days calories in half. Also i start my cheat day after 3 pm to keep up with my IF schedule.

  • Awesome advice Chris! I also have advice for the people that dont want to gain any pound and still have a cheat day…sort of. What I do is basically just have one huge 2000 calorie meal and not eat anything for the rest of the day. So for example if I feel like eating pizza im gonna eat like 6-7 slices of pizza which fills me up until I cant eat another bite and I stop having cravings. Now if you get hungry later in the day you can still have a small meal (no more than 500 calories) and still not gain a single pound. You can also exercise and burn 300 calories at the gym and eat a donut if youd like. I however dont eat shit like donut because donuts arent healthy at all where as pizza can have protein,fiber ect. and protein is important if you want to make gains so I dont usually eat eat shit like donut but once in a while I do.

  • Okay if you work out and hit your macros and do ur cardio on point, and have ONE cheat meal on maybe Sunday or the day you prefer and it’s at the end of the day. it’s can actually be beneficial. I’ve done it during summer cuts and I’ve noted great progress and feel great the next day. But remember cheat MEAL. Not day

  • I just had a cheat meal today, I didn’t even eat that much, I used to eat the double of the portion I ate today. It feels good, tomorrow I’ll be running and working out, I am 100% sure that this time, I will finally lose weight and maintain my new healthy lifestyle.

  • 3months eating only veggies (no potatoes) and fish (not salmon) lost so much weight and gain muscles w protein shakes but i’m bored:-(((

  • Would it make sense to have small cheat ‘snacks’ every day rather than one big one at the end of the week? Like a bagel or sandwich for dinner or before bed

  • Brandon Carter says the exact opposite. 1 cheat meal is not going to set you back that much no matter what it is. You’ll gain water and a tiny bit of fat.

  • As someone with a bachelors degree in exercise science and nutrition, you have done an awesome job with this video bro. Scholarly articles to support your work and explained everything in a really easy to understand way! Honestly a really good video that i will be using for reference! Keep up the great work ��������

  • I love your videos!!! Thanks for all of them!! one question, you suggested 1 cheat meal for begginers per weekand then twice per week, and when we manage to have a healthier life style what would you suggest? 1 cheat meal per month?

  • Hey Nick I bought “embrace the suck” and I can’t wait to get started! Although for the cardio, should there be a set goal to hit in terms of calories? Also week by week do we just lower the calories accordingly? Or by a set amount when weight stalls? Cheers

  • On a cheat day, I go out to eat for korean or japanese food XD. im really tired of american food like pizza, hot dogs, burgers etc. Thats not the type of food i would indulge myself in and its completely out of my diet tbh. i ate too much of that as a kid cause it was always put in front of me, and i dont enjoy it at all anymore.

  • Chris thanks for everything man I just need to let you know that I appreciate everything you do for us. No bull shit when it comes to your advice all facts. I tell everyone if you want to lose weight or build muscle I always recommend your channel first. No gimmicks, no buy my products to know the secrets. Always kept it real since day 1. Thanks for helping me and all the other people you helped, you the best fitness YouTuber

  • I am a vegan and gluten free. I have been vegan for 10 years! I cheat once every 6 days-just as long as the cheat meals are VEGAN/VEGETARIAN.

  • So yall just stop watching these bullshit videos its just eating less then your body burns to lose weight, thats what i did, and i dont listen to people who say lies about weight loss like if u dont eat for 1 day your metabolism slows or some crap, it does slow WHEN you lose like 30lbs because youll be skinny you wont need lots of calories to maintain your new weight. Your welcome.

  • QOTD: Do you incorporate cheat meals into your diet? If so, how often do you eat cheat meals and do you eat them on training or non-training days?
    ✔ FREE Live Lean Starter Guide: https://bit.ly/2TCruyo
    ✔ Find the best program for you Live Lean Body Quiz: https://bit.ly/2AXRwFL

  • That moment when your maintenance calories are around 3000 kcal, so I can indulge myself with a couple shawarmas without that heavy weight on my consciousness.

  • Hi Joanna,
    I am yet to loose 10kgs to reach my goal. For 5 weeks I did month 1 bikini body challenge but weight stayed same
    but fat loss 3 % and muscle gain 2%.I am worried about no weight loss or inch loss.Please suggest if I should
    continue month2 or do other video exercises of yours. Also let me know how to calculate calories burnt(exercise)
    per day and calories gained per day(food) any app or website?
    Thanks and keep the good work going!

  • Damn, I just did a cheat week, lol. Took off a week from the gym to let my shoulder heel and my diet went to shit. Probably set myself back a month, oh well back in the gym today.

  • Hey Joanna! I’ve lost 29 kilos the past two years and I’ve maintained it till now. I allow myself to eat 500-1000 calories more on a cheat day than I need to maintain my weight:)
    Is it ok?

  • Hi Joanna you probably will not see this but I just want to say a big thank you for all your videos. last year July 2014, I started following your advice on my food intake and exercise. I followed your 15 mins total body workout and the 20 mins cardio work out. I am 5″2. I was 164lbs and now i am 133lbs. Although I am still on my journey, I have lost 30 lbs and gone down two sizes from uk 14 to uk 10 and all my friends and family commend my effort. I just want to thank you because you have been a big part of my success. you give the kind of advice celebrities pay thousand for, all for free! and you do so in an encouraging manner that allows a person to feel that they can actually do it. I pray that God rewards you for all your kindness.
    Thank you
    Jade

  • I would love to see a video that explains how to prep, to meal prep. How to sit down and find recipes, how to plan the recipes for the week. The step BEFORE you actually meal prep. Thanks! I love your videos! Very clear, informative, and make sense to me.

  • honestly i have one huge cheat meal every Friday night. I am talking 5 beers + 4000 calories at mcdonalds or jack in the box. Still losing a pound a week eating healthy and hitting the gym 4-5 times a week.

  • I was happy through most of the video till he mentioned trans Fat �� what am I suppose to do now? I freaking love ramen noodle �� it’s the only cheat meal I eat tbh

  • Yo! When is your strong greens going to be back in stock? I need to get my hands on some! I’m up here in Chicago Illinois and have been having about your products up here. I think all of my buddies are buying up all of the greens so I can’t have any!

  • i don’t eat cake,sweets,fried things..doing 30 mins jogging in the morning and then 1.5 hours workout in evening at gym..having only one bowl of destarched rice with one boil egg for dinner and one slice of bread with one cup of vegetables for lunch..its being 20 days and i have only reduced 1 kg..once in a week i eat chicken 300 gms..i am unable to understand why i can’t loose weight?

  • I’m on a caloric deficit everyday so when I have a cheat day I do a 18 hr water fast the next day to get back on track. Going without food the next day tricks my body into a reset to shed the pounds I gained.

  • Brad is it ok to have a cheat meal while I’m trying to cut. I’m a male at 5’9 weighing 190 I want to lean down to 165-170 by the end of May will the cheat meal derail all my hard work for the week or not? I have stubborn belly fat I’m trying to get rid of for major social events coming up.

  • I don’t even know why I’am watching this, I am a female ultra runner, I eat well but don’t really care about macros and I don’t really find Nick very attractive, but somehow this video landed on my algorithm ( probability because I was looking for a core work out) anyhow I am almost 3/4 in the video and I find it quite compelling.

  • Homemade donuts with nutella (semi-healthy)
    Keto pizza
    Bag of cheese balls
    Mac & cheese
    Fruit
    Cereal

    I’m ready for my cheat meal on Monday lol
    Usual calories a day is 1,100
    Exercising 200-300 off each day
    BMR “1,400”
    I’m currently not losing weight at all
    Hopefully this KICK starts my metabolism again��

  • Every 2 weeks I have a cheat meal after my cardio workout on a Sunday. I literally do cardio 7 days a week after my resistance training. I’m trying to build lean muscle and lose weight at the same time.

  • I was happy through most of the video till he mentioned trans Fat �� what am I suppose to do now? I freaking love ramen noodle �� it’s the only cheat meal I eat tbh

  • Miss Joanna can I ask because I ate something very unhealthy its like I ate too much its like from 73.6 and turned out to be 74kg tonight is it hard to burn that and what method of exercise should I use to burn it fast

  • Thank you so much for this video. I woke up feeling guilty on my cheat day and I hadn’t even eaten anything yet. I’ve been on my weight loss journey for about 7 weeks now and I know that if I want this to be a lifestyle change then I must give in to my guilty pleasures every once in a while for me to stay on track.

  • I’d love to see your idea on refeed days. I tend to get out of control with my cheat days and feel its not worth it, most of the time. If I can do it, in a beneficial manner though, I would really like some advice

  • I love your videos and all the constructive advice you have for body building and business,…but I kind of cant stand what an agressive grunter you are in your workouts. lol Skip the audio on that section

  • hey Joanna i had my cheat meal today. did an hour work out before then cooked a burger (1/2 lb of patty, 3 slices of turkey bacon and 2 pcs low carb 3grams net carbs wheat tortilla) 10 pcs of sweet potato fries and 1/2 a cup of sticky white rice with coconut milk and half a can of diet soda. is this safe? or i need to cut calories still?

  • honest to God I don’t cheat. Instead if I crave a pizza or desert or something, ill make a healthy substitution, such as a cauliflower pizza, or a protein desert from live lean tv or the protein chef. Brad, Love your videos dude, and I absolutley love your different recipes. If possible, could you release a few more delicious paleo recipes? Like the pasta botanase you did a while back?

  • Coming back from a year-long lay off and going straight to man like Chris Jones. Time to get right from today. Best wishes to anyone else who’s also getting back up ������.

  • the last cheat meal i had is 1 year ago, it’s because i don’t really like eating food that much? if that makes sense. but TODAY i’m going to have one

  • I absolutely looove your videos. I am always watching. I download your videos with SSyoutube and watch them over an over at home. Keep them coming. I want to lose weight and get a flat stomach.

  • hey all, of the many fat loss programs that I have ever been on, the
    only diet that succeeded for me was Adams fat code (you can find it on
    google). Absolutely the most workable diet that helped me lose my excess
    weight.

  • I hit my hardest workout of the week on cheat day usually a good leg session or an 1 hour and 30 minutes of full body circuit type training and I almost always go for chipotle (not recently because of the food poisoning epidemic) or I find a place to get a big mean burger.

  • Started diet on 23 November and lost 13 lb my weight is now 123 lb and want to get down to 110 lb my cheat day will be as day and ny day and planning ahead in diet now and afterwards the cheat day am afraid to eat now but I will been craving things that now am dreaming about

  • Bro everyday is a cheat day for me.i eat whatever I want but my exercise schedule is very rigorous so the calories game doesn’t exist for me

  • I had a cheat meal on my leg day. I eat out at this Italian place and i get chicken stuffed prosciutto. My rule is to allow a cheat meal after 6+ workouts prior and it must be on a leg day.

  • Chris, man I’ve been following you for years and fyi your videos make it all the way to Germany!! Looking forward to your next video!!

  • Excellent guide mate! The only question left is: What are the benefits of having cheat meals once in a while apart from sticking to the diet.:)

  • You should know your channel has saved my life. I am on a journey to loose 100 pounds. And I plan to work out with you every day. Thank you so much for your unselfish dedication to fitness and to ordiary people like me.

  • Hey Joanna, I love your videos! I’ve been watching them on and off for several months. I’ll tell you a litle bit about my story, followed by a couple of questions: So, I started my “journey” over a year ago after having two kids and lost about 40lbs. in the process (including all the baby fat and then some). I eat MUCH healthier than I used to and I exercise regularly as well (before changing my habits I ate way too much junk food and not enough healthy food especially vegetables and I didn’t exercise consistently), but my weakness is learning how to have control over myself when I do indulge.

    So here’s my first question which could probably apply to the second question: Do you have a video on that I somehow missed, or could you make a video on, how to gain control over oneself when indulging on your “cheat meal”? Seriously though, almost everything else about the way I eat is just about perfect. I drink TONS of water every day (almost always more than 100oz/day), I eat protein/carb balanced meals 6x/day, including about 6 servings of vegetables and 2 fruit servings/day), I eat whole grains rather than processed/white grain, but I falter when it comes to indulging (particularly sweets). I go overboard almost every time. It’s like once I start, I can’t stop like an addiction. Even though I know my body doesn’t feel as good when eating unhealthy foods, I still can’t help but want to have more. Often times it seems easier to not have any in the first place than to say I’ll have a little. I don’t want to feel restricted, but I don’t want to lose control every time I indulge either. Any suggestions?

    My second question:  I would love to learn more about how to have a healthy pregnancy (particularly how to keep motivated during pregnancy so I can meet my health goals). I plan on having more kids in the future, but I’m afraid of ruining all my efforts in living healthily. Not just with gaining too much weight, but also falling out of my healthy habits. I gained about 45-50lbs. in both pregnancies and I ate terribly then. My body felt terrible not living as healthily during my first two pregnancies and I don’t want to repeat that. I know I’ll do/feel much better next time around, assuming I keep up my healthy habits, but I’m afraid of losing the motivation to exercise and cook healthy meals due to fatigue. I’m also afraid of not doing as well with my workouts b/c right now I usually do HIIT workouts about 3x/week, and I fear that as I go further along my pregnancy I won’t be able to do some of the exercises and I’ll be at a loss as to what exercises I can stick with for the rest of the pregnancy. I just don’t want to gain so much like I did in the past, and, like I said, fall out of my healthy habits. I hope these questions make sense.:) Let me know if I need to clarify anything. Thanks so much for all your helpful and informative videos!:)

  • as soon as he said “people with no cheat meal usual only last 12 weeks then break and fatten up even quicker”

    my fat self “HELL YEAH BROTHER!”

  • Too bad I cannot give yoy more than one “like”. This is exactly what I was looking for. Great channel, thanks for sharing your knowledge and healthy world with us. Blessings from Mexico. 

  • The rule of thumb has always been “Too much of anything is bad for you” so if we go hard on them cheat meals all the time don’t be surprised if you’re not where you wanna be at the time you expected

  • I been counting calories for 2 months and managed to go from 240 to 225. I went out to eat with my mum at a China Buffet and had a field day. The Calorie King website said my current calorie range is between 1700 and 1900 but I’m sure I ate more than my calorie allotment that day and felt kinda bad about it so I only drank liquids the following day to help offset it.

  • B4 having a cheat day I always have 500 calories less then my maintance calories and then the next day i have 500 mote then my mainancr, thats how i do cheat days, and that dpesnt make me gain shit! If u count calories and know your maintance calories youre good af! 😉 and it works btw i lost weight AND i maintained weight eating so much crap. I mean calories sorry

  • Exactly chris thats true that’s what I thought it is!!! CHEAT DAYS BABY GROWN ASS MAM I CAN’T EAT ONE PIZZA �� SLICE IN THE WEEK, NO. Ill eat clean, normal healthy food chickwn rice and stuff during the week. Then weekend you can eat like hell

  • i go super clean monday to saturday. i’d say about 1500 calories for those 6 days, then i got hard on sunday. its the only way i can keep sane and lose weight at the same time.

  • B4 having a cheat day I always have 500 calories less then my maintance calories and then the next day i have 500 mote then my mainancr, thats how i do cheat days, and that dpesnt make me gain shit! If u count calories and know your maintance calories youre good af! 😉 and it works btw i lost weight AND i maintained weight eating so much crap. I mean calories sorry

  • I could never eat a cheat meal on a training day. I’d be too full and get stomach cramps and throw up. I don’t know why but even if I only have a regular sized Meal I have to wait about 2 hours before working out.

  • In the past, my cheat days would extend into months! Recovering compulsive over eater here. Finally had the mental fortitude to STOP punishing myself. Today, I had a semi-cheat day. I also managed to workout twice. Yes, I am patting myself on the back:-)

  • Best explanation for cheat days I’ve seen. Great job. You’re right, cheat days can set you back for days. From now on, I’ll save them for special occasions only.

  • I love watching your videos and listening to your tips because you view dieting and healthy eating from a very different perspective. Healthy eating and dieting should be a personal choice and adapted to fit the lifestyle chosen and set by every individual. Cheat days included because at the end of the day we are all human. Would love to check out some of your videos on hormonal balance. Any available? I’ve been suffering the symptoms for the past two years and no doctor’s advise or natural supplements seems to be helping.

  • Frequent cheat meals (once per week or per 2 weeks) don’t work for me and my metabolism. I’m 230 lbs (started at 300)trying to get to 200, and have been on 2k calories per day since may 12. Every 5 weeks I have a cheat DAY (not just a meal) where I pig out for the day. Do you think this is sustainable or am I setting myself for failure before reaching 200?

  • Miss Joanna can I ask because I ate something very unhealthy its like I ate too much its like from 73.6 and turned out to be 74kg tonight is it hard to burn that and what method of exercise should I use to burn it fast

  • We eat a cheat meal every single week most the time. We still lose weight and get back into the gym the next day and start all over for that week. We do Sunday Monday and Tuesday then we will have a cheat meal on Wednesday which is our off day then we go back to the gym Thursday and Friday with Saturday off. Then back at it on Sunday to start our new week again. This has been our life change. Plus with that cheat meal that is the only thing we eat for the rest of the night until the next morning when we eat our overnight oatmeal breakfast.

  • Coming back from a year-long lay off and going straight to man like Chris Jones. Time to get right from today. Best wishes to anyone else who’s also getting back up ������.

  • give me a refeed day video big man jones. I have no problem not having any cheat days but if there is a benefit, I’d love to know.

  • You’re super motivating dude I just love watching your full day of eating videos and the awesome pumps you get through the course of your workouts!

  • I gorgeous, I really need your advice, I was doing really well lately, eating healthy and exercising, just for clarification, I’m really happy with my body, anyways, I have an injury around my shoulder, so no lifting weights or anything upper body, I got so frustrated with the idea of not working out the way I usually do, because for me, working out and eating healthy walk together, so I ate a lot of junk, like chocolate binge and cookies, pretty close to 3000 calories, my issue beyond the guilt of all this junk is, how to keep eating healthy and keep or even loose some weight, without my usual workout routine?and how not to get frustrated and fall back in bad habits with junk food and sugar? Thanks and sorry for my rambling….��

  • i last 1 year without any of that bad shit, it’s because i don’t really like eating food that much? if that makes sense but yeah. tonight i’m going to have a cheat meal:D

  • how to track calories of a cheats meal tho?  I usually can’t find the nutrition fact of the thing that I like to eat for cheat meal on internet.

  • I have a rule. Always do a full hard workout on the morning you are planning your cheat day, a cheat day for me is day drinking. Up early get the workout done then enjoy the day without any guilt.

  • Thank you so much. I am starting my 6th week dieting and I haven’t had a cheat meal and I don’t crave anything actually, so I thought that something is wrong and that I have to do it or something like that. But now I understand that I just need to listen to my body and when I crave something now I will know how to plan it without any damage to my process. Thank you!

  • hey all, of the many fat loss programs that I have ever been on, the
    only diet that succeeded for me was Adams fat code (you can find it on
    google). Absolutely the most workable diet that helped me lose my excess
    weight.

  • I wouldnt have a cheat day unless MY BESTFRIEND was comming over for a sleepover tommrow SO I CANT WORKOUT THEN����
    Unless i wake up esrly todayBUT SHES COMMING EARLYWHA WHA WHA

  • I just had a cheat meal today, I didn’t even eat that much, I used to eat the double of the portion I ate today. It feels good, tomorrow I’ll be running and working out, I am 100% sure that this time, I will finally lose weight and maintain my new healthy lifestyle.

  • I could never eat a cheat meal on a training day. I’d be too full and get stomach cramps and throw up. I don’t know why but even if I only have a regular sized Meal I have to wait about 2 hours before working out.

  • Hi I agree with your idea not to keep extra stuff in house. Tub of ice cream equals big trouble lol, beg to differ on the no cookie at all as I hit 14 percent body fat as a female with a few of these throughout the week and a cake every couple weeks, I was extremely skinny and struggled to stay above 6 stone, 5 feet 2. My dinner was chicken lentils and dairy free cheese, Id sugar free cereal and some gluten free biscuits. That said I would like to look for some trans fat free treats. I do not do cheats much usually a sandwich. II went up to 33 percent body fat after maintaining 14 for 2 years(bad diet advice) I was sent to a dietician to gain some weight and got a gut over the healthy range and no definition anymore. I was so upset i trained 2 hours a day and ate a very low calorie diet which I had not done before, I was too weak to do much after my training. A very good trainer set it right. He told me my maintenance and what I needed.He said that I was essentially starving. I only recently got 2-3 percent off by counting calories and cutting down on some of my junk food. Not all. I wasn’t eating enough food for training and I was trying to slow down to compensate. My cheat day is like this. I just pick a day where I don’t count a sandwich i have extra chicken. Its a training day yes. I lift some weights run and go home. Its done a good job on my upper body.

  • I’ve been sticking strictly to ketosis for all but 3 days of the month. During those 3 days, which all happen consecutively rather than sprinkled throughout the month, I eat whatever I wish, though with some thought to portion sizes.

    My thought process is that I want to avoid dropping out of ketosis repeatedly during the month and having to spend several days getting back into it each time. Get the need for that burrito and that hoagie with the crusty italian roll out of my system all at once and get back on the wagon for the remaining 3 1/2 weeks. Is this flawed thinking?

  • nick you should make a vegan option for bpn, you will def have a much wider market and frequent buyers like me, keep up the great videos

  • Currently on your online coaching program. Have been wanting to let loose but after seeing this video. Fuck a cheat meal, I need this V-tapper!

  • QOTD: Do you incorporate cheat meals into your diet? If so, how often do you eat cheat meals and do you eat them on training or non-training days?
    ✔ FREE Live Lean Starter Guide: https://bit.ly/2TCruyo
    ✔ Find the best program for you Live Lean Body Quiz: https://bit.ly/2AXRwFL

  • Highly effective video clip! Sitting here at Y&S FOOD! we really like to uncover these types of content. We produce Travel & Food movies as well, all over the world, and therefore we are always hoping to find inspirations and ideas. Thank You.

  • So my dietitian gave me a limit of 1500 calories daily. My personal trainer is probably gonna be pissed, but I cheated on my diet and ate a whole thin crust pizza which added up to 1160 calories (dominos pizzas are much smaller in Australia) On Friday. The following days from Monday I trained quite heavy and did not surpass my limit. On average burned between 350 to 550 calories per day from gym and cardio sessions alone, not including calories burned from regular day to day activities. What I’m asking is, should I be worried? Is this going to ruin my week? I’m 6’0, 76 kilos and I’m trying to get down to 70 before gaining muscle. On the day I ate my pizza I exceed my limit by 555 calories and at the whole day ate 2055 calories. Did I ruin my week?

  • Nick! When you eat an hour before a workout you spike insulin which makes your pump weaker and also keeps you from burning body fat. If you’d train either fasted or 3 hours after eating you’d be better off in my experience.

  • Yo! When is your strong greens going to be back in stock? I need to get my hands on some! I’m up here in Chicago Illinois and have been having about your products up here. I think all of my buddies are buying up all of the greens so I can’t have any!

  • We eat a cheat meal every single week most the time. We still lose weight and get back into the gym the next day and start all over for that week. We do Sunday Monday and Tuesday then we will have a cheat meal on Wednesday which is our off day then we go back to the gym Thursday and Friday with Saturday off. Then back at it on Sunday to start our new week again. This has been our life change. Plus with that cheat meal that is the only thing we eat for the rest of the night until the next morning when we eat our overnight oatmeal breakfast.

  • The rule of thumb has always been “Too much of anything is bad for you” so if we go hard on them cheat meals all the time don’t be surprised if you’re not where you wanna be at the time you expected

  • I can’t have a cheat meal it’s much easier for me to eat healthy than have a cheat meal bc usually if I have a cheat meal I go home after the cheat meal and just say will I already screwed up so I guys I can have this big bowl of cereal and ice cream then I become frustrated at myself bc I gained 5lbs then give up on the diet and start my old ways then 2 weeks later I gain all the weight back and go on diet again then repeat over and over that pretty much my life

  • What works for me is OMAD, 7 days a week. Monday through Friday I have a low carb meal everyday and Saturday I have one thin crust pizza, and Sunday night is a no restrictions cheat meal.

  • I love your point about celebrating your meal (and your control over your meal). So often we eat to feel better, only to feel crappy about our food choices. Embracing the meal as a pleasurable experience that stays with you until your next meal is key!

  • I cheat every Saturday and eat 1 cheat meal sometimes with dessert or alcohol. No bars held (even fried foods) But its not the whole day, just 1 meal. It helps me stick to my plan.

  • Too bad I cannot give yoy more than one “like”. This is exactly what I was looking for. Great channel, thanks for sharing your knowledge and healthy world with us. Blessings from Mexico. 

  • Totally agree. If I had to eat 2 cookies a day without a cheat meal.. after a couple days I’d be eating jars of cookies a day. While when I have the cheat meal.. after it I’m like “ok I’m done for another week here”

  • The problem i have with and cheat meals or free meals, I feel so crapy after. And when I eat it all I can think about is it taking away from my goals. Anyone have any advice?

  • I’m feeling lots of shame because I ate 1 sugar cookie and chips and I’m only 4 days into my diet but it hard because I have like 20 different bags of chips at a bbq and it gets tempting

  • I disagree. The point of doing a cheat meal is for your body AND mind. Increasing carbs (albeit sugar, etc) will help your metabolic rate increase. You just took the cheat meal and made it a “work meal” dude. Too many steps, dos and donts. Here’s my only rule (and it works) eat whatever I want in whatever quantity I want it in for one meal, (dinner). Then fast the next 24 hrs for maintenance or if I’m reducing fast the next 65-72 hrs. Eat low/moderate carb and at maintenance calories remainder of week. Rinse and repeat. I’m 14% bf.

  • Healthiest places to eat on cheat days are subway, waba grill, and a burger from any place but a lettuce wrapped with no spread or fries or drink,

  • Weight training, cutting diet 6 days a week and cheat days on Sundays helped me go from 358 lbs to now 268 lbs. I only checked the scale once a month since March

  • I gorgeous, I really need your advice, I was doing really well lately, eating healthy and exercising, just for clarification, I’m really happy with my body, anyways, I have an injury around my shoulder, so no lifting weights or anything upper body, I got so frustrated with the idea of not working out the way I usually do, because for me, working out and eating healthy walk together, so I ate a lot of junk, like chocolate binge and cookies, pretty close to 3000 calories, my issue beyond the guilt of all this junk is, how to keep eating healthy and keep or even loose some weight, without my usual workout routine?and how not to get frustrated and fall back in bad habits with junk food and sugar? Thanks and sorry for my rambling….��

  • whats up Nick, I live in Chengdu, China along with thousands of other expats. Hit me up if you are looking to expand BPN out this way.
    cheers,
    Adam.

  • I don’ think you described that very well around the 5:00 mark…having a 2,500 calorie meal is NOT going to offset an entire week of calorie restriction UNLESS you go over by 2,500 calories. To use the example from the video; If your daily maintenance is 2,500 and your restriction is 2,000 and you ate nothing else that day and had a 2,500 cal meal, you would only be over by 500 calories that day which would only cancel out 1 day of calorie restriction…might be confusing to some without being specific

  • I do 24 hour fasting. Which is a clean meal a day. I lift weights 5 days of a 7 day week. I do a cheat day once a week. I eat whatever I wish from 1 to 7 o’clock. I can gain like 5 pounds of water weight, but after I take a water pill I’m good.

  • genius explanation. this all makes sense, and helps me understand the science behind my useless cheat meals previously. Thanks bro.

  • I really like your information about cheat food, as I am foody and It’s very hard to control my emotion when It’s about to have a food in a fancy restaurant. Thanks to making this kind of videos.

  • I hit my hardest workout of the week on cheat day usually a good leg session or an 1 hour and 30 minutes of full body circuit type training and I almost always go for chipotle (not recently because of the food poisoning epidemic) or I find a place to get a big mean burger.

  • But The Rock doesn’t need to worry about the Cheat meals.
    The Rock probably has a caloric intake in the 2000 to 3000 range so the only actaul thing he is doing is that he is changing to tastier food.

  • Hi Joanna Soh. I’m 12 and I am overweight. I am very weak and I had two friends like me. But now 1 has got thin and the other has got huge muscles. I wish to lose weight and maybe get some muscles but I want to do it in secret! Without anyone knowing. (Including parents) Is this possible? -Me

  • im cutting eating like 1100 calories. was 178. cheated at chipotle burritos, wings and things, carls jr western double burger and a sonics milkshake. next day i was 184. but 2 days later i was back at 180. so yeah mostly water weight. its all good just be strict

  • Anyone else looking at YouTube to try to justify eating the shit out of sweets?……this is why I’m fat, cakes and pies are like my crack. It’s hard af to lock the habbit.

  • One point I want to make is the rock has kept himself in shape for years. A cheat day doesn’t affect him the same as an overweight person. Be careful if you are trying to lose weight. Just do your best the results are much more satisfying than overeating and feeling like shit afterwards. I’ve been there many times. Stay strong, you’ll know when you need some extra calories.

  • Preston is the man. Just had a great CS experience with him. Also told him to quit letting you win in your little bro tussles… told him you are man enough to get put in your place on your own channel! ��

  • BRO, I’M AN INDIAN OKAY, BUT I’M AN INDIAN AMERICAN. SO, I DON’T KNOW ANY INDIAN LANGUAGES LIKE HINDI AND ALL THAT. I CAN UNDERSTAND A BIT OF KANNADA. But, however I’M VERY GLAD THAT THERE IS AN INDIAN YOUTUBER THAT SPEAKS IN ENGLISH AND TALKS ABOUT FITNESS DUDE. LIKE, ITS KINDA TRICKY FINDING SOMEONE WHO IS INDIAN ON YOUTUBE, TALKING ABOUT FITNESS, AND WHO SPEAKS ENGLISH ON HIS VIDEOS. THANKS MAN!

  • i do cheat meal once in a while but the majority of what i eat is protein. for example 60/% meat the rest are simple carbohydrates.

  • I swea this how I was after my 1st month of not eating any sweets, juices, fried foods, chips all that..that first bite of chinese was a good orgasm

  • Sab sa pehli baat bro cheat day kabi b apki macros main fit nai ho skta aur sirf one cheat meal ek insaan ki cravings khtm nai kr skta so bro sab wasa nai hai ek cheat meal krkay statisfy hojaye so cheat day better hai cheat meal sa

  • I love your videos!!! Thanks for all of them!! one question, you suggested 1 cheat meal for begginers per weekand then twice per week, and when we manage to have a healthier life style what would you suggest? 1 cheat meal per month?

  • Totally agree. If I had to eat 2 cookies a day without a cheat meal.. after a couple days I’d be eating jars of cookies a day. While when I have the cheat meal.. after it I’m like “ok I’m done for another week here”

  • Thank you so much for this video. I woke up feeling guilty on my cheat day and I hadn’t even eaten anything yet. I’ve been on my weight loss journey for about 7 weeks now and I know that if I want this to be a lifestyle change then I must give in to my guilty pleasures every once in a while for me to stay on track.

  • Hello Ranveer! I love the content inall your videos..but i have a question here..u speak about counting calories and maintaining a cap of say 1500.. how do you know exactly which food in what quantity contains how many calories carbs proteins n fats.. internet gives a lot of data which leads to confusion.. MyFitnessPal also has a lot lot of dishes..but calories are not accurate as they should be.. please suggest.. Thanks in advance..

  • Hey nick! On my last week of the 12 week ranger program, gotta say it’s been really good bro! Would this embrace the suck program be something of the same if not a harder challenge?

  • Bro I came here to tell you review
    Egg whites smoothie you made in your video
    I tried it today
    I’m going to vomit for the end of this day
    Its Gross ��

  • Hi!
    I was wondering, i am wokrking out for a year and i am 13, but i lost my period.. Is it bad thing, or should i do less exercise?
    Please anwer, it will mean a lot.
    P.S. i dont eat meat!

  • I m back bro yes reefeed video I am on cutting right now broke my foot got operated with 4 screws and 3 months not able to use my foot so I want all videos I couldnt watch them when I was at home because it would made me going to the gym still not 100% but I hit the gym…

  • everything about educating people and no shit for a single sec. on this channel. you’re transforming the lives of thousands. continue the good work. kudos!��

  • This is so weird i was JUST beating myself up for eating something that is supposed to be “forbidden” (my mom worked hard to make it and i didn’t want to be mean and not eat any) i didn’t overindulge but i still felt very guilty, i was asking myself “did i just ruin everything I’ve been working for?”, but then out of no where while watching your workout videos i stumbled upon this video and it helped me feel better by a lot, so thanks Joanna! I Love everything you post!

  • Your videos on fitness, nutrition and health are one of THE BEST I’ve seen on YouTube! Keep up the great work! Cheers from Delhi!

  • Jeremy, love your videos, one of the best sources out there. Question: I feel strongly that carbs are a better metric than calories for healthy weight loss/maintenance. Do you have a view on KETO (low carbs) in this regard?

  • Yeah I like my cheat meal, i have it 3 times a day, 7 days a week, 12 months a year for the last 27 years… Joking aside thx for the video