Announcement

Collapse
No announcement yet.

Post cheat day coping?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Post cheat day coping?

    So I was wondering... for those of you who do have cheat days (planned or unplanned), how do you cope after a cheat day? Is there anything that helps you get through the next couple of days? Snacks? Specific foods?

    I'm only two weeks in but I find having a cheat day keeps me sane. That being said, the next couple of days are usually a bit rough because obviously your body goes "well those carbs were delicious, why can't I have them again today?!"

    Right now, my typical breakfast (because I have no time in the morning) is a protein shake consisting of a banana/blueberries, coconut milk or lactose free milk, whey powder (New Zealand whey) and some almond butter. Seems filling... but it's not for long. I will usually have a couple of pieces of dark chocolate (80 cocoa or higher) to tide me over to lunch and a piece of cheese and nuts/seeds.

    Can you recommend anything to add or substitute that might help?

    Thanks, guys!

  • #2
    I add spinach to mine and it seems to fill me up.

    As for cheat days, I just get back on the wagon eat on plan and drink lots of water and I seem to get through it. Drinking a cup of bone broth seems to also be very filling as well in the morning.

    Comment


    • #3
      My equivalent of a cheat day is any day I go substantially over 75 gms of carbs. The next day I usually mostly eat meat and eggs to try and balance it out. It curbs my hunger as well averaging out the number of carbs over time.
      "Right is right, even if no one is doing it; wrong is wrong, even if everyone is doing it." - St. Augustine

      B*tch-lite

      Who says back fat is a bad thing? Maybe on a hairy guy at the beach, but not on a crab.

      Comment


      • #4
        Shakes aren't going to be filling for very long because there's not as much digestive work for your body to do. Make some hardboiled eggs and bacon in advance, or some other egg-based recipe that you just have to reheat. You could try egg muffins and even use sausage in them - make ahead. Eating real food rather than a shake will likely help you stay full longer. That shake doesn't sound very low in carbs of itself (bananas are high, as is almond butter) and is fairly low in fat at a glance. More fat earlier in the day will likely help.

        Comment


        • #5
          I'd go lower carb... eggs and bacon for breakfast. Meat, veggies, fat for lunch and dinner... get back to the basics with plenty of fat to keep sugar cravings at bay. I'd ditch the smoothie myself after a cheat day.

          Comment


          • #6
            I can't do a "cheat day"... I can do a cheat meal and I usually do that in the middle of day followed by a primal meal after. That seems to work out best for me. Otherwise, if I do a whole day, the next few days are rough!

            Comment


            • #7
              Yeah, an entire cheat day sounds like it would be hard to recover from for sure. I agree about ditching the smoothies and almond butter... that's probably going to set you up to have more sugar cravings, and probably make you hungry a lot sooner than some eggs would.

              Comment


              • #8
                The best thing is not to have a cheat day. Have a cheat item or a cheat meal at the most. Eating crap junk food is not a pleasure or a reward at all. Make your cheat something that has good healthy ingredients.
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                Comment


                • #9
                  Fat for breakfast is the way to go.
                  Fruit for breakfast will leave you hungry in a couple of hours, the mid morning chocolate is making it worse. Bacon, eggs, and half an avocado will stuff you for hours. Save the fruit for the afternoon.

                  And I agree that cheat days are absolutely out of the question, they can spiral out of control and turn into days of shitty eating. I'm in the middle of a Whole30, and felt like cheating yesterday. I stuffed my self with fat, mostly pork sausages and nuts, and couldn't even entertain the idea of a cheat after that. Not even sure I can eat today, it may be a fasting day.
                  “Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.” Rumi

                  Comment


                  • #10
                    I too go lower carb after a cheat to get back on track.

                    I just finished a book called "Making Shi(f)t Happen" that is written by a person who has adopted paleo lifestyle, but it's really about how to approach making changes in your life so they "stick". Great book. He recommends putting together your own very specific plan of exactly what you will do to get back on track after you have fallen off the wagon. If it's diet, what your next meals will be. I'm working out my own plan now. I think it's a great approach to take.

                    Comment


                    • #11
                      Originally posted by sbhikes View Post
                      The best thing is not to have a cheat day. Have a cheat item or a cheat meal at the most. Eating crap junk food is not a pleasure or a reward at all. Make your cheat something that has good healthy ingredients.
                      I try to be good all the time, but that doesnt always happen. Especially not over the summer with all the extra company and cooking going on. I have yet to have an entire cheat day, but I have had an item here or there. Like a piece of pizza, but then try to also have lots of salad with it. I also try to off set it by getting back to the good stuff the next time I eat.

                      That being said, over the summer while the grandkids were here, it seemed like most days I had something I shouldnt have. Like I already said, one day it might be a slice of pizza, the next day a pancake, the next day a bun....and maybe if I tried really hard I could justify that as my 20% since it really was only one small part of an entire days worth of food, but none the less it resulted in about a 4 pounds weight gain. I was able to reign it back in with fasting. I know fasting shouldnt be used as a crutch like that, but it worked well for me. It would take me a week to get the weight back off and then maybe even an extra pound or two.
                      65lbs gone and counting!!

                      Fat 2 Fit - One Woman's Journey

                      Comment


                      • #12
                        Originally posted by teach2183 View Post
                        Shakes aren't going to be filling for very long because there's not as much digestive work for your body to do. Make some hardboiled eggs.
                        This worked for me. My 20% is the breakfast smoothie, but the ol' tummy strarted making noise at 10:30. Add two hardboiled eggs and whoomp -- "what it's 1 pm already? I forgot to have lunch!"
                        5'0" female, 45 years old. Started Primal October 31, 2011, at a skinny fat 111.5 lbs. Low weight: 99.5 lb on a fast. Gained back to 115(!) on SAD chocolate, potato chips, and stress. Currently 111.

                        Comment


                        • #13
                          well I get more stuffed with whey protein (I normally just have a scoop and a half with a quarter cup of cream keeping the carbs below 10g...I do not add bananas, nut etc) than if I had eggs. I also think that if weight loss is a priority, I would ditch adding the extra carbs that comes with the bananas and nuts and just add more cream or coconut oil even. It should keep u satiated until lunch. I am finding that whey might be stalling my loss though as it contains dairy, not concluded yet but will see in a week or so in that sense if dairy is a staller for you, then u might want to avoid whey completely on recovery days.

                          Comment


                          • #14
                            Originally posted by Lawyerchick12 View Post
                            I would ditch adding the extra carbs that comes with the bananas and nuts and just add more cream or coconut oil even. It should keep u satiated until lunch.
                            I don't so much anymore, but sometimes when I fast, I add extra goodies like CO to my coffee, and I was just thinking this morning before I read this post, I was wondering why it is okay to have things like protein shakes to replace a meal, but ppl have a hard time accepting having a fat "shake" in place of a meal (bp coffee) which also keeps you satiated until lunch.

                            Not trying to argue, it was just one of those things that crossed my mind. I am sure there is a good explanation why it is considered different.
                            65lbs gone and counting!!

                            Fat 2 Fit - One Woman's Journey

                            Comment


                            • #15
                              Originally posted by the_puma View Post
                              So I was wondering... for those of you who do have cheat days (planned or unplanned), how do you cope after a cheat day?

                              Right now, my typical breakfast (because I have no time in the morning) is a protein shake consisting of a banana/blueberries, coconut milk or lactose free milk, whey powder (New Zealand whey) and some almond butter. Seems filling... but it's not for long. I will usually have a couple of pieces of dark chocolate (80 cocoa or higher) to tide me over to lunch and a piece of cheese and nuts/seeds.

                              Can you recommend anything to add or substitute that might help?

                              Thanks, guys!
                              My suggestion would be some 'real' protein for breakfast. Eggs or meat; even hard boiled eggs made prior and some beef jerky. For me, I don't stay full from shakes or powders; I need the food with the bulk and chew satisfaction. Plus, the sugars from the fruit and milk set me up for cravings. My piece or two of dark chocolate (even 85% or higher) winds up being 1/2 of the bar.

                              As far as coping with the days post-cheat. Lucky for me, eating gluten now makes me feel kind of gross for the following 2 days. So, I'm not hungry or comfortable feeling at all the following morning and that typically translates into not eating until early afternoon that day. I work out that morning and eat very plainly the rest of the day: salmon, veggies, lots of water (lots of water).

                              Try to go a solid month without a cheat day. Building in a day of cheating right away can set someone up for failure in the long run. It is so darned individual.

                              A while back I did some ayurvedic cleanse that had me drinking barley water with ghee/honey every morning. I sometimes do still drink the hot water with ghee only. Sounds gross, but I like it.

                              Even if you keep your shake and add 1 hard boiled egg (well, not to the shake) it might pull you through. Start your day with a big old glass of water and some probiotics.
                              sigpic
                              Age 48
                              Start date: 7-5-12
                              5'3"
                              121lbs
                              GOAL: to live to be a healthy and active 100


                              "In health there is freedom. Health is the first of all liberties."
                              Henri Frederic Amiel

                              Comment

                              Working...
                              X