We are all human. We all indulge from time to time – it’s just the way we are built. Whether you indulge in so-called healthy foods or known processed garbage foods there are ways to slim down, deflate and get back on track after a cheat.
Before I go any further and divulge my secrets I want to address the difference between a one off cheat and a binging habit. There is a big difference and this article is NOT about teaching you to binge and recover!
If you find that you are on a binging rollercoaster and can’t get quite get off then I am here to help you (give me a call) but that’s not what I’m addressing here.
This article is about helping you get back into your eat real food lifestyle after a weekend away, a wedding or a buffet dinner.
Let me define what a cheat is – maybe you don’t like the word ‘cheat’. Call it what you will but we all do it from time to time.
A ‘cheat’ is an instance where you deviate from your eat real food lifestyle and indulge in high fat, high sugar, high salt, processed foods.
You can also ‘cheat’ with healthy foods just by having way more than you know you should. For example, you can consume 3 handfuls of cashews in one sitting while watching a TV show.
Have you noticed that it’s much harder to avoid those sweet, salty or high fat foods after a couple days of ‘cheating’? No amount of will power in the world can overcome your physiology and the hormones that regulate appetite, hunger, feelings of satiation and cravings.
Here’s the thing, when you deviate from your routine of eating real foods that nourish your body and keep your blood sugar levels stable you set off a cascade of hormonal disruptions that you need to re-regulate.
The Blood Sugar Story:
All carbs are digested into sugar (glucose) when eaten. The speed at which they are digested and converted into glucose all depends on the quality of the carbohydrate. Apples, raspberries, chickpeas, quinoa, kamut etc. will digest slower because they contain good amounts of fiber (complex carbs). Simple carbs, which are processed, will convert into glucose quickly (bad).
The glucose either gets used right away for fuel or gets stored as fat for later use. In order for this process to happen there are a chain of events that must take place.
The process goes like this:
The problem:
Insulin signals the body to store the excess glucose as fat when it can’t be used as fuel. This is how carbs can contribute to weight gain. When we consume too much carb at one time or choose processed, sugary carbs that are devoid of fiber we elevate our blood glucose levels too high too fast causing an over secretion of insulin.
When our bodies can’t utilize all of that fuel from the carbs we ate, the fuel inevitably gets stored as fat for later use. We also experience a blood glucose crash leaving us feeling tired, irritable, light headed and craving more carbs. When we give into our carb cravings the cycle repeats itself and continues to do so until you take steps to balance out your blood glucose (sugar) levels.
This is what our body goes through to varying degrees each and every time we consume a carbohydrate (even veggies to some degree). That’s why I teach my clients to consume complex, slow digesting carbs. By doing so you mitigate the blood sugar rollercoaster effect that is the culprit for your cravings and inability to lose weight.
3 Tips To Get Back On Track After A Cheat
Tip # 1: Start your day with a protein and fat breakfast
Avoid grains at breakfast. Instead opt for 2 or 3 eggs with 2 tbsp of avocado and some chopped up veggies.
The goal is to keep blood sugar levels stable. This is easier to do in the absence of carbohydrates since anytime you consume carbs your blood sugar levels rise and you secrete insulin.
Tip # 2: Go for an early morning fasted walk
This secret tip is a favorite in the bodybuilding world and helps to drop fat fast. Wake up in the morning, have a couple glasses of water and then head out for a fast paced 30-minute walk. Don’t have breakfast before you go so your body uses up the stored glucose as fuel for your walk.
There is no need to run, in fact please don’t run. You will elevate your cortisol levels which is the exact opposite of what you want to happen.
Tip # 3: Cut out sugar for 7 days
I know this is easier said then done but just hear me out. I’m not talking about removing all carbohydrates. Fruit and good quality grains (in proper portion sizes) is A-OK.
I’m talking about removing all processed sugar and processed grains. These foods cause blood sugar levels to elevate high and fast. Think back to the rollercoaster…
Having a ‘cheat’ meal or even a ‘cheat’ day is ok every once in a while. Keep in mind that it can take your body 7 days or longer to re-regulate blood sugar levels after a high sugar meal or snack.
Before I go any further and divulge my secrets I want to address the difference between a one off cheat and a binging habit. There is a big difference and this article is NOT about teaching you to binge and recover!
If you find that you are on a binging rollercoaster and can’t get quite get off then I am here to help you (give me a call) but that’s not what I’m addressing here.
This article is about helping you get back into your eat real food lifestyle after a weekend away, a wedding or a buffet dinner.
Let me define what a cheat is – maybe you don’t like the word ‘cheat’. Call it what you will but we all do it from time to time.
A ‘cheat’ is an instance where you deviate from your eat real food lifestyle and indulge in high fat, high sugar, high salt, processed foods.
You can also ‘cheat’ with healthy foods just by having way more than you know you should. For example, you can consume 3 handfuls of cashews in one sitting while watching a TV show.
Have you noticed that it’s much harder to avoid those sweet, salty or high fat foods after a couple days of ‘cheating’? No amount of will power in the world can overcome your physiology and the hormones that regulate appetite, hunger, feelings of satiation and cravings.
Here’s the thing, when you deviate from your routine of eating real foods that nourish your body and keep your blood sugar levels stable you set off a cascade of hormonal disruptions that you need to re-regulate.
The Blood Sugar Story:
All carbs are digested into sugar (glucose) when eaten. The speed at which they are digested and converted into glucose all depends on the quality of the carbohydrate. Apples, raspberries, chickpeas, quinoa, kamut etc. will digest slower because they contain good amounts of fiber (complex carbs). Simple carbs, which are processed, will convert into glucose quickly (bad).
The glucose either gets used right away for fuel or gets stored as fat for later use. In order for this process to happen there are a chain of events that must take place.
The process goes like this:
- You eat a carb (fruit, bread, rice etc.)
- Carb gets digested into sugar and enters your blood stream
- Cellular respiration occurs and converts the sugar into a usable form of energy called glucose
- Blood glucose levels rise
- INSULIN, a hormone that gets secreted from the pancreas in response to elevated blood glucose levels enters the blood cells
- Insulin is responsible for transporting the glucose out of the blood and delivering it to your working muscles and brain
The problem:
Insulin signals the body to store the excess glucose as fat when it can’t be used as fuel. This is how carbs can contribute to weight gain. When we consume too much carb at one time or choose processed, sugary carbs that are devoid of fiber we elevate our blood glucose levels too high too fast causing an over secretion of insulin.
When our bodies can’t utilize all of that fuel from the carbs we ate, the fuel inevitably gets stored as fat for later use. We also experience a blood glucose crash leaving us feeling tired, irritable, light headed and craving more carbs. When we give into our carb cravings the cycle repeats itself and continues to do so until you take steps to balance out your blood glucose (sugar) levels.
This is what our body goes through to varying degrees each and every time we consume a carbohydrate (even veggies to some degree). That’s why I teach my clients to consume complex, slow digesting carbs. By doing so you mitigate the blood sugar rollercoaster effect that is the culprit for your cravings and inability to lose weight.
3 Tips To Get Back On Track After A Cheat
Tip # 1: Start your day with a protein and fat breakfast
Avoid grains at breakfast. Instead opt for 2 or 3 eggs with 2 tbsp of avocado and some chopped up veggies.
The goal is to keep blood sugar levels stable. This is easier to do in the absence of carbohydrates since anytime you consume carbs your blood sugar levels rise and you secrete insulin.
Tip # 2: Go for an early morning fasted walk
This secret tip is a favorite in the bodybuilding world and helps to drop fat fast. Wake up in the morning, have a couple glasses of water and then head out for a fast paced 30-minute walk. Don’t have breakfast before you go so your body uses up the stored glucose as fuel for your walk.
There is no need to run, in fact please don’t run. You will elevate your cortisol levels which is the exact opposite of what you want to happen.
Tip # 3: Cut out sugar for 7 days
I know this is easier said then done but just hear me out. I’m not talking about removing all carbohydrates. Fruit and good quality grains (in proper portion sizes) is A-OK.
I’m talking about removing all processed sugar and processed grains. These foods cause blood sugar levels to elevate high and fast. Think back to the rollercoaster…
Having a ‘cheat’ meal or even a ‘cheat’ day is ok every once in a while. Keep in mind that it can take your body 7 days or longer to re-regulate blood sugar levels after a high sugar meal or snack.
