🍕 5 Easy Rules for a Successful Cheat Meal

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5 Easy Rules for a Successful Cheat Meal

You've probably heard about "cheat meals" in the fitness world. At Modern Fitness, we prefer to call them "refeed meals," as Ryan puts it. These planned indulgences can be a valuable tool in your fitness journey, but they need to be approached strategically. Here's how to make the most of your cheat meal without sabotaging your progress.

First and foremost, it's crucial to understand that a successful cheat meal is not a free-for-all. When done right, a refeed meal can boost your metabolism, replenish glycogen stores, and provide a mental break from strict dieting.

Here are five easy rules we always recommend following when it comes to cheat meals:

1. Plan It Out: Don't let your cheat meal catch you off guard. Schedule it in advance, preferably on a day when you have a leg or back day.

2. Stick to One Meal: A cheat "meal" doesn't mean a cheat day. Limit your indulgence to one meal to prevent undoing days' worth of hard work.

3. Do Not Binge: A cheat meal is not a binging evening. A cheat meal is simply a meal where you get to relax, not think about the calories and macros, and enjoy it fully.

4. Include Protein and Carbs: Even in your cheat meal, try to include some protein and healthy carbs while keeping the oils and fat lower. Ask for reduced fat or butter use when ordering out.

5. Stay Hydrated: Drink plenty of water before and during your cheat meal. Sometimes, thirst can be mistaken for hunger, and staying hydrated can help prevent overindulgence.

Remember, the goal of a cheat meal isn't to undo all your hard work but to give yourself a physical and mental break from your regular routine. A well-executed cheat meal can actually boost your motivation and make your overall diet more sustainable in the long run. So go ahead, enjoy that pizza or ice cream – just do it smartly!

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Are You Secretly Sensitive to Dairy?

Dairy sensitivity is more common than you might think. In fact, it's estimated that about 65% of the global population has some degree of lactose intolerance. Many people experience symptoms without realizing dairy is the culprit. Here are some signs you might have a dairy sensitivity:

1. Digestive issues: Bloating, gas, cramping, or diarrhea after consuming dairy products.

2. Skin problems: Acne, eczema, or unexplained rashes.

3. Respiratory symptoms: Excess mucus production, sinus congestion, or asthma-like symptoms.

4. Headaches: Recurring headaches, especially after eating dairy.

5. Fatigue: Feeling unusually tired after consuming dairy products.

6. Joint pain: Unexplained inflammation or pain in your joints.

7. Brain fog: Difficulty concentrating or feeling mentally sluggish.

If you experience these symptoms regularly, consider getting a test to check for dairy allergy or sensitivity.

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Publisher: Ryan Engel

Editor: Michael Pender

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