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Seems I must have not noticed all the comments that piled up on my entry ha ha! Let me first start off by saying that I am a big guy, I weight currently 225 pounds and sit at 20% bodyfat, which isn't good, but that's why we're all here right? The whole calories in vs calories out couldn't be more true, but from what I have learned, seen in results, studied in school, and seen on my clients is that the body will adapt to diets, foods, and caloric needs pretty quick. So it's important to mix up your diet and calories or foods to meet your needs. Surviving off salads, fruits, and nuts week after week will only teach your body to adapt to these foods, or this caloric amount. A "Cheat Day" doesn't have to be a day like I spend mine, eating junk and not tracking a calorie. A cheat day is a term, some use "Re feed day" or "Easy Day" and all it is, is a day where you spend filling up the body with a caloric surplus and/or to a maintenance level BMR. Of course those who really struggle with weight loss, may not or should not attempt to surplus during these days....possibly just fill up to your maintenance level instead. Why? It's a neat trick to help the metabolism keep running at 100%, instead of slowly decreasing it's work ethic. Ever wonder why your diet started off great, losing a pound or 2 a week then after 6 weeks it started to slow down? It's because your body is adapting to the diet and the deficit. Sure, lower your BMR once again....but eventually you're everyday needs like digestion, breathing, blood flow, movement...ect will be reduced as well. That's why in my 8 years of fitness and nutrition I have always encouraged "Cheat Days" to help the metabolism, and always add more to your work load "Exercise" before reducing your BMR. Again, this once a week trick is just something I found that has worked for me, friends, clients, and my 70 year old mother. Let me note, that a Cheat day doesn't have to be as aggressive as mine, for I am in the gym 6 days a week and only 30 years of age. Simply meeting your maintenance BMR will be fine, or squeezing in that slice of pie at the end of the week may keep your mind on track and keep your metabolism burning fat instead of storing it trying to survive.
Diet Calendar Entry for 02 July 2015:
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2814 kcal
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Fat: 56.45g | Prot: 216.00g | Carb: 371.56g.
Breakfast: Nature Valley Crunchy Granola Bars - Oats 'N Honey, Anytime Slice Ham, Great Value Frozen Whole Strawberries, Bananas, Grimmway Farms Baby Carrots, Great Value Frozen Broccoli Cuts. Lunch: Dannon Greek Yogurt - Strawberry, Kirkland Signature Raisin Bread made with Whole Grain, BodyTech Whey Tech Pro 24 Cookies & Cream, Quaker 100% Whole Grain Oatmeal, Blue Diamond Almond Breeze Unsweetened Vanilla Milk. Dinner: Great Value Frozen Whole Strawberries, Bananas, Grimmway Farms Baby Carrots, Great Value Frozen Broccoli Cuts, KC Masterpiece Premium Original Barbecue Sauce, Kirkland Signature Turkey Burgers. Snacks/Other: Meiji Non-Fat Milk, Dannon Light & Fit Greek Yogurt - Strawberry, Jiffy Creamy Peanut Butter, Kirkland Signature Raisin Bread made with Whole Grain. more...
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