How To Cheat A Cheat Meal

Learn the secrets people with abs are hiding from everyone else!

personal trainer Edmonton


We all need a cheat meal even if it’s just for the sake of enjoying ourselves. Sometimes, cheat meals are necessary to level off hormones. Whatever your reasons, here are my suggestions on indulging as much as you want while gaining the least amount of weight.

#1 Prepare For the Cheat Meal

Because of the highly addictive properties of cheat meal food, try to eat out for a cheat meal. For instance, if you have ice-cream in your house (the second most addictive food), eating the whole container is very tempting. By the way, in case you were wondering what the most addictive food is – it’s chocolate.

The good news is, when eating these cheat meal foods, there are proven methods for damage control: You’ll need PGX fibre, alpha-lipoic-acid, green tea, and cinnamon pills.

Prepare For the Cheat Meal

#2 Before the Cheat Meal

Before the Cheat Meal

PGX fibre slows the rate at which glucose enters the bloodstream and speeds up the rate of calories exiting 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.  Dr. Mark Hyman recommends PGX fibre as a daily supplement, especially for those looking to reduce weight, though it also has many other health benefits. For the best results, take the supplement about an hour before a cheat meal.

Fat blunts jumps in blood glucose levels more than protein. For an appetizer, don’t go for flour or sugar, go for fat and protein. Most importantly, avoid deep-fried foods because of the trans-fats they are fried in!

Trans-fats are extremely toxic and you should never consume them in any situation. The government has agreed that food companies need to eliminate trans-fats, but they’ve given them as long as they need to find a replacement.

Alpha-lipoic-acid has many benefits, which is why Dr. Mark Hyman recommends it as a daily supplement. Better still, Timothy Ferriss, (author of the “4 Hour Body”) recommends it to help with fat loss by diverting calories into muscles as opposed to fat cells. For best results, take 600 mg about 10 minutes before a cheat meal.

#3 During the Cheat Meal

Green Tea contains epigallocatechin gallate (EGCG), a catechin and flavanol. Plus, ECGC also diverts calories away from fat cells and into muscle cells.

Apoptosis is the natural death of mature cells.  ECGC increases the apoptosis of fat cells, which Dr. Mark Hyman recommends for daily health. However, as suggested above, you’ll have to invest in some pills when eating a cheat meal. Timothy Ferriss recommends 750mg dosage for the best effect.r the best effect.

Cinnamon slows the uptake of sugars and other fast-acting carbs (flour and other grains), to the blood and helps level off our blood glucose level. You’ll need a supplement of this as well to take to the restaurant with you to take with your cheat meal.

During the Cheat Meal

Eating slow is the easiest way to decrease glucose spikes, yet it is foolishly overlooked. However, it has a profound effect, so always savour your desserts, if you choose to have one. ‘Eat your veggies fast and savour you desserts’, is one of my life’s mottos. . 

Citrus helps reduce insulin. Now, I realise 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 a shot of lemon juice. Essentially, it’s lemonade without the sugar. Also, make a special effort to drink more water with your cheat meal.

#4 After the Cheat Meal

Exercise after a cheat meal is the number one thing you can do for damage control! To keep things simple, plan a walk or some activity after you eat. However, if you’re motivated, do a full-body workout: squats, band-pulls, and push-ups.

Bonus tip: When you exercise, it produces chemicals in the body that store energy in muscles as opposed to fat cells. This is something Timothy Ferriss would do before and after cheat meals; I 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. Specifically, the idea is to increase the heart rate as quickly as possible, keeping your metabolism consistently high. You can do this on a rebounder (mini-trampoline), or whatever exercise you choose as long as it increases the heart rate quickly. You can do 4 minutes once an hour but I find that too much for me. Once after or before meals is all I could handle or I would be too hungry.

After the Cheat Meal

I wish you lots of health, love and happiness!

Travis Wade

The only holistic personal trainer in Edmonton.

pre workout

The Best Pre Workout and Post Workout Meal

Back in the day the best pre workout and post workout were pretty straight forward. We used carbohydrates for energy and would bring fast acting carbs in the form of sugar to the gym with us to get us through the workout. That was in the days before the ketogenic diet craze. Now pre workout and post workout are a little more complicated. Some people do really well burning fats for energy and others don’t. 

Read More »

Are Canadians Really That Vain?

I have been doing a survey lately to see how many people know what vitamin D actually does. People know that it comes from the sun and some people know that most people don’t get enough in North America. People know it’s important and some people even take a supplement of some form. I’ve been asking people for at least a couple weeks now and only 2 people kind of knew what vitamin D does. It does many things but the main thing I was looking for was that it enables the absorption of calcium.

Read More »


I was talking to a sports therapist last weekend at the Expo centre. He uses cold therapy to reduce inflammation. Sounds pretty normal, right? This isn’t putting an ice pack on a small injury though. He will put you in a room and drop the temperature of that room to minus 160 degrees Celsius for one minute. Wow hey?

Read More »

My Segment On CTV

I went on CTV again the other day. It was a bit short notice, so I randomly picked how to do a proper squat because I see them being done incorrectly on a regular basis and this can end with permanent damage to the body. I was very nervous, so I had my friend Stephanie come support me and help me demonstrate a proper squat. After the segment was over I thought it went terrible. I thought I rambled off topic and sounded lame. I saw the replay of the segment and it wasn’t nearly as bad as I first thought. Have a look at it here:

Read More »

Should YOU Avoid Cruciferous vegetables?

People are hearing the term goitrogens and are worried about eating cruciferous vegetables. What a mistake. Cruciferous vegetables are so high in nutrients. Don’t skip out on these super foods because you are worried about your metabolism. Let me explain what goitrogens are, how they effect your metabolism and some steps needed to optimize your metabolism.

Read More »

Contact Me


9100 Walterdale Hill 

Kinsmen Sports Centre 



Receive expert, CUTTING EDGE information on fitness and nutrition!

Leave a Comment