'A Fitness Social Network for Persons 40 and Over'
What Do You Mean I Can Cheat?
Hello! I hope this finds everyone having a GREAT Day/Night! You may be wondering what my title implies? No, I'm not suggesting infidelity, unless your "significant other" is HEALTH FOOD. No--I've not lost my mind (although some may beg to differ); I'm actually sharing some concepts I learned some time ago from Bill Phillips, author of Body for Life.
While I was in the military and deployed to Turkey a few years back, I decided to try Mr. Phillips' Body for Life Program. In addition to his incredible fitness program, he also offered suggestions on Eating for Life (he later published a book with this title). I've not read the subsequent book, but his initial concepts were to eat 5-6 small meals a day, spaced out every 2 to 3 hours, being very strict on your saturated fat and simple carbs (sugar) intake. However (drum roll please), on the 7th day, EAT WHATEVER YOU WANT! Yes--you heard me correctly! The principle behind this is that if we allow ourselves one cheat day per week, it (1) acts as a reward for being strict with our diets for the previous 6 days, and (2) allows us to indulge certain cravings sparingly. Studies have shown that when we starve ourselves from certain cravings for too long, we're more likely to binge for days (or weeks!) on that certain food or drink once we get a taste of it, likely blowing the gains/progress we've strived so hard to make up to that point--and possibly even going backwards with our progress! However, having that cheat day once per week helps to keep us focused during the week, because we're not completely changing our lifestyles, having that carrot (or piece of cake!) out there dangling in front of us!
For me personally--after eating a strict, healthy diet for the first 6 days of my new routine, I was looking forward to my "greasy spoon" breakfast Sunday morning and my cheesburger for lunch! However, after cleansing my palate for the week, I could literally taste and feel the fat in my mouth after my "fatty" lunch on Sunday--not pleasant! Midway through that first cheat day, I realized that I could live without the extra saturated fat in my life, and usually limit myself to fatty meal or snack on Sunday. I felt that if I could feel the fat on my teeth, what was it doing to my arteries? Also ended up allowing me to reach my goals quicker!
Happy (moderate) cheating!
While I was in the military and deployed to Turkey a few years back, I decided to try Mr. Phillips' Body for Life Program. In addition to his incredible fitness program, he also offered suggestions on Eating for Life (he later published a book with this title). I've not read the subsequent book, but his initial concepts were to eat 5-6 small meals a day, spaced out every 2 to 3 hours, being very strict on your saturated fat and simple carbs (sugar) intake. However (drum roll please), on the 7th day, EAT WHATEVER YOU WANT! Yes--you heard me correctly! The principle behind this is that if we allow ourselves one cheat day per week, it (1) acts as a reward for being strict with our diets for the previous 6 days, and (2) allows us to indulge certain cravings sparingly. Studies have shown that when we starve ourselves from certain cravings for too long, we're more likely to binge for days (or weeks!) on that certain food or drink once we get a taste of it, likely blowing the gains/progress we've strived so hard to make up to that point--and possibly even going backwards with our progress! However, having that cheat day once per week helps to keep us focused during the week, because we're not completely changing our lifestyles, having that carrot (or piece of cake!) out there dangling in front of us!
For me personally--after eating a strict, healthy diet for the first 6 days of my new routine, I was looking forward to my "greasy spoon" breakfast Sunday morning and my cheesburger for lunch! However, after cleansing my palate for the week, I could literally taste and feel the fat in my mouth after my "fatty" lunch on Sunday--not pleasant! Midway through that first cheat day, I realized that I could live without the extra saturated fat in my life, and usually limit myself to fatty meal or snack on Sunday. I felt that if I could feel the fat on my teeth, what was it doing to my arteries? Also ended up allowing me to reach my goals quicker!
Happy (moderate) cheating!
Tags: diet, eat, eating, fat, food, health, healthy, meal, meals, routine
Replies to This Discussion
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Permalink Reply by Pearl M Sullivan on -
Thanks Lahai for sharing. I did not read the book, but after almost 30 years of yo-yo dieting and losing the same 10 pounds over and over again, I have look at this philosophy, and it works! I recently, the last 3 years, took a proactive stance in my nutritional eating habits. I added a quality supplement and weight loss program to my lifestyle routine of 4 to 6 small meals a day. I also incorporated 1-2 glasses of water 30 minutes before my meals. Although this was not to feel full or other philosophical eating guru suggestion, it was to help cleans my system naturally after each meal. Also I did not give up my greasy, fatty foods such as hamburgers and steaks. Instead I gave up burgers like McD's and Wendy's the only fast food I eat besides White Castles, which is not often.
My cheat days are special occasions out and I basically enjoy the best the menu has to offer. What is easy is because I have quality supplements in me, I don't have the cravings I used to. I also don't deprive myself of desserts and an occasional candy bar or ice cream. I limit myself to 1 scoop on a sugar cone and I'm satisfied. The holidays are here and I am watching my wheat product intake. Anything made with wheat flour for women over 40 is not good. I found Dr. Susan Lark's website years ago and she recommended for women over 40 to eliminate wheat products when possible. Wheat turns to gluten in the digestive tract and the system shuts down to process the gluten, which keeps the rest of the food from being processed. Check out her site for more info.
Well thanks for allowing me to share my similar success with my personal meal plan. Each person must discover what works or doesn't work for him or her. There are a lot of tips that we can take and leave, do your own research.
Peace to all and don't worry about anything during this holiday season. Enjoy and drink your water!
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Permalink Reply by Lahai Sogbandi on -
Thank you for sharing your experiences, and for recommending Dr. Lark's recommendations! Lastly, thank you for taking me down memory lane! I live in the Denver metro area, but grew up in Indianapolis--you touched a soft spot when you mentioned White Castle!
I left Indy over 20 years ago when I joined the military, but once or twice when my mother would come to visit my family and me in Sacramento, she'd buy some cooked White Castles, freeze them, wrap them in foil, stick them in her suitcase, get on the plane, and they'd be just thawing out when she made it to our house in CA! We'd stick them in the microwave for 30 seconds or so...I was in White Castle Heaven! :-)
Lahai
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Permalink Reply by Maureen Guest on -
Great article Lahai and point well taken Pearl!
I too have a weekly cheat days for both my family and I. A healthy diet' is never intended to include deprivation but rather mere moderation. As a matter of fact (just as Lahai has pointed out), once one has integrated a healthy, balance diet as a lifestyle and as you may think you want that fat burger, your palette rejects it. So even if you decide to cheat, your desire has its own unconscious limit simply by the repositioning of your mindset and lifestyle. Therefore a cheat day isn't quite the cheating we initially sought out to begin with.
Pearl,
I must read Dr. Susan Lark's article. I must say, I am a huge advocate of whole grains and wheat! It seems to do wonders for both my mother and I. Without it, my energy level drops, I become irregular and I can definitely feel a difference while at the gym. However, I would love to learn more about Dr Susan Lark's observation. Thanks for the info.
"Deprivation is never the solution but rather reaps failure, yet moderation is the reality of living that reaps triumph"
~M. Guest
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Permalink Reply by Melissa Halat on
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Hi there.
Great information!
Yes, calorie cycling is very important and I also believe in the 90/10 rule - eating healthy 90% of the time, though sometimes during holidays and the summer it shifts to 80/20, lol. I also tell my clients to eat small meals more often and every 2.5-3 hrs to boost metabolism.
Some clients are wheat/gluten sensitive and don't even know it, so it's really going to vary from person to person. I do see more and more people who have that sensitivity though and it can cause weight gain. Celiacs disease is definitely on the rise. I think I have a sensitivity to it. If anyone does have issues with wheat/gluten, some symptoms would be bloating, digestive discomfort, lack of energy etc. It's in so many things these days, so I try to keep my intake down if I can. I try to stick to brown rice, millet and quinoa.
One person's food is another person's poison, so I have clients experient to see which food fuels them, so they have more energy and feel great. Other than calorie cycling, sleep (7-8 hrs), exercise, portion control, food choices, supplementation, a supportive network and reducing stress are also important.
thanks for sharing and happy new year! :-)
melissa
"If you can't afford prevention, how will you afford disease?"
- Unknown
Melissa Halat
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Permalink Reply by astrogoodwin on -
I am different in that I have not eaten junk food in ages. I gained weight on too much heathy food. I have a strong spiritual focus in my life, so I am always looking for challenges to test my spirit and build up my will power and spiritual strength. So I just stay on a calorie restricted diet and do not vary it a lot. I do feel quite hungry, but I still have energy and can keep doing my very intense mind-body exercises and to lift weights better than when I was heavier.. I do not really crave any foods that are not on my diet, and feel best when I do not upset my routine at all. I intend to stay lean and take advantage of the healthy benefits of calorie restriction for the rest of my life. I am eating about the same amount of calories as when I was losing 2 pounds a week, but now my weight is staying the same. That is fine with me, since I am now quite lean.
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