How To Cheat A Cheat Meal

#1 Preparation

Breakfast is so important you never cheat at breakfast time.

Try to eat out for a cheat meal because of the super high addictive properties of cheat meal food. If you have ice-cream in your house, which is the second most addictive food, you’ll be very tempted to eat the whole container. Chocolate was ranked the most addictive food.

When eating these unhealthy types of foods there are proven methods for damage control. You’ll need PGX fibre pills, alpha-lipoic-acid pills, green tea pills, and cinnamon pills.


#2 Before the Meal

PGX fibre slows the rate at which calories enter the bloodstream and speeds up the rate which calories exit the body. This helps eliminate toxins from the body, reduces your appetite by filling you up, and causes less uptake of calories into the body. PGX fibre has many more health benefits and is recommended by Dr. Mark Hyman as a daily supplement, especially for those looking to reduce weight. Take the supplement about an hour before meals.


Fat will blunt jumps in blood glucose level more than protein. For an appetizer don’t go for flour or sugar, go for fat and protein. Avoid deep fried foods because of the trans-fats they are fried in!


Alpha-lipoic-acid has many benefits and is recommended by Dr. Mark Hyman for many reasons as a daily supplement and is recommended by Timothy Ferriss, (author of the “4 Hour Body”) to help with fat loss by diverting calories into muscles as opposed to fat cells. 600 mg about 10 minutes before meals.


#3 During the Meal

Green Tea or Epigallocatachin gallate, (EGCG) is a catachin and flavanol found in green teas. ECGC also diverts calories away from fat cells and to muscle cells. Apoptosis is the natural death of mature cells.  ECGC increases apoptosis of fat cells. Also recommended by DR. Mark Hyman for daily health. You’ll have to invest in some pills when eating out. Timothy Ferriss recommends 750mg dosage for best effect.


Cinnamon slows the uptake of sugars and other fast acting carbs, like flour, to the blood and helps level off blood glucose levels. You’ll need a supplement of this as well to take to the restaurant with you and take them with the fast acting carbs.


Eating slow is the easiest thing to do to decrease glucose spikes and is foolishly overlooked. It has a profound effect. Always savour your desserts if you choose to have one. Eat the veggies fast and savour your desserts is one of my life’s mottos. 


Citrus helps reduce insulin. A whole lemon is a lot, but if you can handle the juice from a whole lemon in a tall glass of water, that might be better than doing a shot of lemon juice. Lemonade without the sugar. Also, make a special effort to drink more water on your cheat day.


#4 After the Meal

Exercise after a meal is the number one thing you can do for damage control on a cheat meal! Plan a walk or some activity after you eat. If you have the inspiration, a full body workout; squats, band pulls and push-ups. Bonus tip: if you exercise before a meal, it produces chemicals in the body that store energy in the muscles as opposed to fat cells. This is something Timothy Ferriss would do is exercise before and after meals. I personally believe this is where most of his weight loss came from. It’s a type of frequency training. Frequency training is just exercising many times throughout the day to keep the metabolism high.


I hope you liked the article. If you did, share it with friends. These are the types of issues I deal with daily with my clients in order to accomplish their fitness goals. I believe in a coach like approach and I help guide my clients to do the things they deem relevant for them and they are seeing really great results. For me the reward is the happiness it creates and seeing the new found confidence in people. WOULD YOU LIKE ME TO PERSONALLY SHOW YOU HOW YOU CAN ACHIEVE YOUR FITNESS GOALS …FOR FREE?





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On a scale of 1-10 how committed are you with 1 being you just want to sit on the couch eating bon bons and 10 being you would eat broccoli and chicken all day if that’s what it takes.




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