CyFitness CyFitness Magazine October - December 2014 | Page 14

AVOID SUGARY AND
NUTRIENT-POOR
FOODS

THE BEST
WAY TO
CHEAT
IS TO PLAN
AHEAD

the leaner your physique becomes,
the less leptin your body produces.
This change in leptin as the season progresses is an even greater
reason for adding cheat meals
into your plan. Studies shown not
only leptin decrease faster with
short term fasting, but also the
majority of the leptin available is
bound. When bound, leptin is unable to supress your appetite and
stimulate energy use. Optimize
the leptin that you do have by eating on time, and never skip meals.

3

When it comes to cheat meal
choose a meal that is still well
balanced and higher in both calories and carbohydrates than your
normal meal. What I recommend?
2 slices of pizza, pasta with a protein
source, two tortillas with chicken or
a cheeseburger. Avoid cream sauce,
dishes sauteed in butter and meals
low in sodium. These meals are
high in carbs and protein, but are
also meals you can enjoy that leave
you satisfied. If you are a competitor I recomend to stop cheat meals
2-4 weeks out from a competition
depending upon your physique and
any changes that need to be made.

CHEAT MEAL
How cheat meals can improve your body!

W

hen it comes to getting
fit, diet is the No 1. It’s the
hardest part of fitness—especially
in the long run. If you finish from
work, you are tired and you still
squatting thats hard but knowing that you have to eat clean and
not eating out can be even harder.

Most of the week you will
find on my plate sweet potatos and
greens but I like to shock my body
with a 2 wonderful words: cheat
meal. When used correctly, cheat
meals can be a great tool to help your
physique. They can reset hormones
13 | CyFitness Mag |Issue 2

responsible for metabolism and
insulin
regulation,
prelanish
glycogen for increased energy
and keep calorie-burning and
fat torching mechanisms high.

However, cheat meals are
not for all and before cheating,
take this five tips into account.

1

To understand why a cheat can
be beneficial here is a quick
hormonal tour. Leptin, a protein
mainly produced by fat tissue, regulates appetite and energy balance
in the body. It plays important role

in regulating body weight and
fat mass through its stimulating effect on the brain.

Another hormone, Ghrelin,
a peptide mainly produced by the
stomach, is an appetite stimulant
that singals the release of growth
hormone. Low calorie diets and
chronic exercise have been shown
to result in increased ghrelin concetration , which may lead to increasing food intake and body weight.

Sustained low carbohydrate
diets deplete the body of glycogen
stores and can leave you feeling weak

and which can negatively affect
your training performance. Competitors tend to cut to the extreme
and cause dramatic bodily chages. Incorporate variety into your
diet and allowing for weekly cheat
meals as you are about training.

2

Since cheat meals are beneficial for your body, weekly cheat
meals that are higher in calories
and carbohydrates can help raise
letpin levels and lower ghrelin.
Leptin concentrations reflect total body mass. With this in mind,

4

Remember that cheat meals are
cheat replacements and they
need to fit into your current eating regimen. Allow you to satisfy
cravings and they shouldn’t turn
into cheat days. They also shouldn’t
be a reason to eat less than you
normally would at other meals.
The purpose of the cheat meal is
to add extra calories to your plan.
Skipping meals could end up limiting your cheat meal effectiviness
and ultimately hungry and overindulge in your cheat. In addition, other prefer to add the cheat
meal on a business lunch or Sun

day night so you can get back on
track on Monday morning, It’s up
to you how your mindset performs.

5

So, until now you have probably
understand that I