How To Cheat A Cheat Meal

How To Cheat A Cheat Meal

Can you outrun a bad diet? Kinda…

By Travis Wade

The Art of the Cheat Meal: Indulgence with Strategy

Let’s face it—everyone needs a cheat meal now and then. Life’s too short not to occasionally dive headfirst into a plate of fries or demolish a pizza. But beyond just the joy of treating yourself, cheat meals can actually serve a purpose. For instance, on a keto diet, they can help rebalance hormones like leptin and insulin, giving your body a much-needed reset.

Whatever your motivation—hormonal recalibration or simply the pursuit of happiness—there’s a way to indulge smartly. The goal? Savor every bite while keeping the aftermath (a.k.a. weight gain) to a minimum. Think of it as strategic indulgence: maximum enjoyment, minimal damage. Here’s how to cheat like a pro.

Cheat Meals: Taming the Cravings Without the Chaos

Cheat meals are like that friend who’s a lot of fun but always gets you into trouble. To keep things under control, it’s best to enjoy them in moderation—and preferably not at home. Why? Because cheat meals can be dangerously addictive. Case in point: if you’ve got a tub of ice cream (a.k.a. the second most addictive food on the planet) in your freezer, the temptation to annihilate the whole thing is real. And if you’re wondering what claims the crown as the most addictive food—surprise, it’s chocolate.

Now, here’s the good news: you can minimize the fallout from your cheat meals with a few science-backed tricks. Think of it as your cheat meal survival kit. Stock up on Berberine (for reasons listed in the next section), PGX fiber (to help slow sugar absorption), alpha-lipoic acid (a hero for stabilizing blood sugar), green tea (to boost metabolism), and cinnamon pills (nature’s little blood sugar balancer). Armed with these tools, you can enjoy your indulgence with far less regret—and maybe even a little smug satisfaction.

Berberine: Nature’s Answer to Metformin (But with a Timer)

Think of berberine as the plant-based cousin of metformin, the well-known drug used by diabetics to help maintain healthy blood glucose levels. They both act like bouncers for your blood sugar, but there are a few key differences between them. First, berberine works quickly but only lasts a few hours, while metformin hangs around like an overstaying houseguest, taking approximately 4 days to fully leave your system. Second, metformin is a pharmaceutical creation, while berberine is a natural substance derived from plants. It’s basically the organic option for your metabolic fine-tuning.

Here’s how they work: both reduce glucose production in the liver, boost insulin sensitivity, and increase GDF15 secretion—a hormone that conveniently curbs your appetite. These products come with many health benefits, so much that people are using them as a longevity supplement and some doctors believe one of these should be in our water supply. (Let’s hope they mean berberine and not metformin because, spoiler alert, there’s a catch.)

Obviously, there are side effects. The big downside? Muscle loss. Both substances can reduce the benefits of your workouts by sabotaging the hard-earned gains you’ve sweated for. While metformin lurks in your system and makes all your gym time feel pointless, berberine’s short window of activity gives you more flexibility. For this reason, I stick to berberine and only take it on non-workout days. Why? Because the gains from exercise far outweigh the benefits of either of these substances. Plus, you’ll actually get to keep those gains when berberine isn’t stealing the spotlight.

The downside to berberine is that it’s not regulated as strictly as pharmaceuticals. Think of it like buying concert tickets from a sketchy online site—you’re hoping for the real deal, but there’s always a chance you’ll end up with something disappointing. Back in the day, people might’ve had similar concerns when sourcing ahem certain herbs in the ’80s—you hoped for quality, but sometimes you just got bunk.

The key here is sourcing your berberine from a trusted and reputable supplier. Do your homework, read reviews, and stick to brands that prioritize quality and transparency. Your health deserves the VIP treatment, not the bargain bin surprise!

Pro tip: For maximum effect, pair berberine with your PGX fibre about 30 minutes before a meal. It’s like assembling the ultimate cheat meal defence team—but only use berberine on your rest days.

Cheat Meal Hacks: Outsmarting the Calories While Enjoying the Fun

Let’s talk PGX fibre, your cheat meal’s unsung hero. This little gem slows glucose entry into your bloodstream while speeding calories out the exit. Think of it as your body’s bouncer, keeping the sugar troublemakers in check while escorting unwanted toxins and extra calories off the premises. Bonus: it fills you up, so you’ll be less likely to inhale that triple fudge sundae like it’s the last dessert on Earth. Dr. Mark Hyman swears by PGX fibre as a daily staple, particularly for anyone on a weight-loss mission. Pro tip: take it about 30 minutes before your cheat meal for maximum effect.

Next up, fat is your glucose-levels bestie. Before diving into carb-laden indulgence, opt for an appetizer rich in healthy fats and protein—skip the breadbasket and dive into some guacamole or cheese. But a hard no on deep-fried foods. Trans fats, found in many fried delights, are basically the villains of the food world. They’re not just bad; they’re toxic. Even governments are scrambling to phase them out, but the food industry is dragging its heels like a kid told to clean their room. So, trust me—steer clear of these metabolic grenades.

Now for the showstopper: alpha-lipoic acid (ALA). This powerhouse supplement is like a traffic cop for calories, rerouting them into your muscles instead of fat storage. Dr. Mark Hyman recommends it, and Timothy Ferriss of The 4-Hour Body fame swears by it for fat loss. For optimal results, take 600 mg about 10 minutes before your cheat meal. It’s like giving your body a head start on damage control before you dig into that double bacon cheeseburger.

With these tools in your arsenal, cheat meals can be less of a guilty pleasure and more of a calculated indulgence. Because if you’re going to cheat, cheat smart.

The Cheat Meal Arsenal: Green Tea, Cinnamon, and the Art of Fat Cell Sabotage

When indulging in your cheat meal, don’t just eat—strategize. Let’s start with Green Tea, the overachieving beverage that’s more than just your go-to caffeine fix. It contains a superstar compound called epigallocatechin gallate (EGCG) that essentially tells your calories, “Hey, don’t hang out in fat cells—try the muscle cells instead.” Think of it as your body’s calorie traffic director. Bonus points: EGCG also increases the apoptosis of fat cells. Translation? It convinces your fat cells to throw in the towel and retire early. Dr. Mark Hyman is a big fan of this, and Timothy Ferriss recommends upping your game with a 750mg dose during cheat meals.

Now let’s sprinkle in some cinnamon, nature’s blood sugar bouncer. This spice doesn’t just make your latte taste better—it slows the absorption of sugars and fast carbs (we’re looking at you, flour and grains) into the bloodstream, keeping your glucose levels chill. You can skip dusting cinnamon over your cheat meal like a misguided baker and just take it in pill form instead. It’s a lot less awkward and far more effective.

With these allies in your cheat meal lineup, you’re not just indulging—you’re staging a nutritional coup. Because why simply eat your cake when you can eat it smart?

Slow Down and Pucker Up: Cheat Meal Hacks Made Easy

Here’s a pro tip that’s as simple as it is underrated: eat slow. That’s right—channel your inner food critic. Eating slowly is one of the easiest ways to reduce glucose spikes, yet it’s criminally overlooked. Not only does it let you actually enjoy your food (imagine that), but it also gives your body time to process what’s happening. So, if dessert is on the table, don’t just inhale it—savour it. One of my guiding principles in life? “Eat your veggies fast, but savour your desserts.” Words to live by.

Now, let’s talk citrus—nature’s zesty little insulin ninja. Lemon juice, in particular, is an underrated cheat meal sidekick. Sure, downing the juice of a whole lemon sounds extreme (and maybe like the setup for a viral challenge), but it works wonders for insulin regulation. If the idea of a lemon juice shot has you wincing already, try diluting it in a tall glass of water. Boom—instant unsweetened lemonade, and your pancreas will thank you.

Finally, hydrate like it’s your job. Drinking extra water during your cheat meal can help mitigate the damage. Think of it as your body’s internal clean-up crew. So grab that water, slow your roll, and squeeze some lemon juice while you’re at it. Because if you’re going to cheat, you might as well do it like a pro.

Damage Control After the Feast

So, you’ve indulged in your cheat meal—no shame in that. But now it’s time to step up and mitigate the fallout. Enter your post-meal superhero move: exercise. It’s hands down the most effective way to minimize the damage. Think of it as returning the favor to your metabolism for putting up with that second slice of pie.

If you’re feeling low-key, a simple walk will do wonders. It’s like hitting the “undo” button on some of those calories while keeping your blood sugar from spiking. Plus, let’s face it, a post-meal stroll doubles as an excuse to get fresh air and avoid sinking into a food coma on the couch.

But if you’re feeling ambitious—or if guilt is motivating you—kick it up a notch with a full-body workout. A quick set of squats, band-pulls, and push-ups will put those extra carbs to work fueling your muscles instead of settling into your waistline. Plus, nothing says “I’ve got my life together” like doing push-ups with dessert still digesting.

Bottom line? A little movement after your cheat meal can go a long way. So lace up your sneakers, stretch out, and turn those calories into something more productive than a nap.

Bonus Hack: Cheat Meal Chemistry Meets Frequency Training

Here’s a fun fact: when you exercise, your body releases magical little chemicals that convince it to store energy in your muscles instead of padding your waistline. Think of it as redirecting the incoming cargo to the right warehouse. Timothy Ferriss swears by this method, both before and after cheat meals. And honestly, I suspect this trick did most of the heavy lifting for his weight loss—literally and figuratively.

This technique falls under the umbrella of frequency training, which sounds fancy but is really just exercising in bite-sized chunks throughout the day. The concept is simple: spike your heart rate as often as possible to keep your metabolism in overdrive. You can do this on a rebounder (mini-trampoline, for the uninitiated), sprinting up a flight of stairs, or engaging in any quick activity that gets your heart pumping.

If you’re feeling ambitious, you could aim for 4 minutes of activity every hour, but let’s be real—that’s a lot. I tried it once and found myself ravenous by mid-afternoon. My compromise? A quick workout before or after meals is all I can handle without turning into a bottomless pit of hunger.

So, whether you’re bounding on a trampoline or busting out squats in the kitchen, remember: you’re not just burning calories; you’re giving your muscles priority access to that cheat meal. Now that’s what I call efficient multitasking!

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.