{"id":755380,"date":"2019-10-01T09:38:00","date_gmt":"2019-10-01T07:38:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/"},"modified":"2019-10-01T09:38:00","modified_gmt":"2019-10-01T07:38:00","slug":"cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/","title":{"rendered":"Cheat meal &#8211; what it is and how works &#8220;cheating&#8221; in boarding of athletes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#What_is_cheat_day_and_cheat_meal\" title=\"What is cheat day and cheat meal?\">What is cheat day and cheat meal?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Who_is_the_cheat_meal_for\" title=\"Who is the cheat meal for?\">Who is the cheat meal for?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Cheat_meal_or_cheat_day\" title=\"Cheat meal or cheat day?\">Cheat meal or cheat day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Rule_9010\" title=\"Rule 90\/10\">Rule 90\/10<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Benefits_of_cheat_meals\" title=\"Benefits of cheat meals\">Benefits of cheat meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Read_some_more_tips_on_how_to_supplement_your_eating_plan_with_a_cheat_meal\" title=\"Read some more tips on how to supplement your eating plan with a cheat meal\">Read some more tips on how to supplement your eating plan with a cheat meal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.nl\/blog\/cheat-meal-what-it-is-and-how-works-cheating-in-boarding-of-athletes\/#Choose_quality_food\" title=\"Choose quality food\">Choose quality food<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Sticking to new habits and giving up your favorite foods is a huge challenge for many. But you don&#8217;t have to <strong>eliminate them out of your meal plan forever<\/strong>. Incorporating cheat meals or even cheat days into a diet plan is quite popular among fitness enthusiasts. Let&#8217;s take a closer look at what <strong>cheat meals <\/strong>and <strong>cheat days <\/strong>are, and how you can use them to achieve your <strong>health and fitness goal. &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-1126076586.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"647\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_cheat_day_and_cheat_meal\"><\/span>What is cheat day and cheat meal?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>It is almost impossible to stick with healthy diet in 100% of your time. The urge to eat something outside our prescribed diet once catches everyone. But if you get back on the path of e<strong>ating unhealthy meals full of calories<\/strong>, your fitness goals can quickly become a thing of the past. Therefore, many experts <strong>recommend <\/strong>not avoiding these temptations in your diet but including a <strong>cheat meal or cheat day<\/strong> in your diet plan. <span style=\"color: #ff6600;\">[1] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>There is no official definition<\/strong> of cheating while eating, but cheat day is of <strong>particular importance<\/strong> in the fitness world. It can be defined as the short term planned overeating period. It usually focuses on the intake of specific macronutrients that exceed current calorie intake. Cheat meal is one meal that you would not normally include in your diet plan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Therefore, the day you indulge yourself in a cheating meal can be loosely defined as a day on which you do not count <strong>calories <\/strong>and consume food outside the normal <strong>routine &#8211; the cheat meals<\/strong>. Depending on your desires, these days could include <strong>high-calorie foods<\/strong> that are not otherwise allowed in a healthy eating plan, such as <strong>hamburgers, pizza, sweets<\/strong> &#8211; indeed everything you want. Cheat meal focuses on <strong>quantity <\/strong>rather than quality. <span style=\"color: #ff6600;\">[4] [6]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-640211994.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"562\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"37054,30539,30248,9061,48406,37996,53035,30162,28384\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Who_is_the_cheat_meal_for\"><\/span>Who is the cheat meal for?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>In general, cheat meal makes sense especially for those who adhere to <strong>a strict diet plan and exercise hard<\/strong> in the gym. They take a small break before returning to a healthy diet. <span style=\"color: #ff6600;\">[9]<\/span> Therefore, they are very popular with athletes and fitness enthusiasts. Even The Rock himself follows this rule, and on social networks he likes to share his cheat dishes. It is mainly a slather of pancakes, sweet cakes or hamburgers. <span style=\"color: #ff6600;\">[5] [13] [14]<\/span><strong>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/strong><strong>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Currently, cheat meals have a great impact in the treatment of diseases related to <a title=\"Why do we eat more in quarantine?\" href=\"https:\/\/gymbeam.com\/blog\/why-do-we-eat-more-in-quarantine\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">overeating<\/a>. Binge Eating Disorder (BED) is a life-threatening but treatable disease characterized by recurrent episodes of eating <strong>large amounts of food<\/strong>. Subsequently, people suffering from this disorder develop <strong>mental problems<\/strong> such as feelings of shame, fear or guilt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>One type of treatment for eating disorders is the use of <strong>strict dietary diets<\/strong>. In such cases, <strong>cheat meals<\/strong> are used to make it <strong>easier<\/strong> for people to fight the disease. The inclusion of <strong>cheat meals<\/strong> leads to a <strong>reduction in eating disorders<\/strong> in people with a tendency to food dependency or inability to regulate their eating habits. <span style=\"color: #ff6600;\">[19] [4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cheat_meal_or_cheat_day\"><\/span>Cheat meal or cheat day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The question often arises whether it is better to cheat in your eating plan just with one meal a day or to include the so-called <strong>\u201ccheat day\u201d <\/strong>in the plan. That means you can afford to eat whatever you want one full day of the week. But, is it right to leave your common meal plan for <strong>such a long time?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It&#8217;s all about <strong>motivation.<\/strong> The main role of cheat dishes is to positively influence the psyche of man. Sometimes it is very difficult to maintain <strong>a strict diet<\/strong> and the prospect that, for example, on Sunday, you can indulge in one cheat meal is a great <strong>motivator<\/strong>. By <strong>consuming high-calorie meals throughout the day<\/strong>, your effort you have made so far may be wasted. After the cheat day it will be harder for you to drive into the <strong>prescribed meal plan <\/strong>again.&nbsp;<span style=\"color: #ff6600;\">[4] [2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Try adding to your diet only a cheat meal, for example, having pancakes for lunch on Wednesdays and pancakes for breakfast on Sunday to spread your motivation into fewer days and your tastes will be <strong>satisfied<\/strong>. Cheat meals should be about compromise. Most people tend to think <strong>&#8216;I want everything or nothing&#8217;<\/strong>. Therefore, finding the border between <strong>overeating<\/strong> and <strong>cheat meal <\/strong>can be difficult. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/95323FAA-002D-4620-9F72-C2C663DF2200.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"653\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Rule_9010\"><\/span>Rule 90\/10<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Have you already heard of this rule? It basically means that <strong>90% of the time<\/strong> you should eat according to your diet plan and <strong>10% of the time<\/strong> you can indulge in any temptation. Eating cheat meal in this way <strong>will not destroy your fitness goals<\/strong>. <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The first thing you need to understand with this rule is that it&#8217;s cheat meal, not cheat day. For example, if you want to follow a diet plan that involves consuming <strong>five<\/strong> smaller meals during the day, then you will consume <strong>35 meals a week.<\/strong> If you observe the 90\/10 rule, you can include <strong>up to 3-4 cheat meals <\/strong>per week. &nbsp;<span style=\"color: #ff6600;\">[5] [13] [14]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_6_.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"562\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_cheat_meals\"><\/span>Benefits of cheat meals<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is a big question mark over the benefits of cheat meals. Some argue that they should never be included in the diet because it is about taking &#8220;bad&#8221; calories. Others argue that<strong> occasional<\/strong> and especially <strong>well-planned cheating<\/strong> can bring several benefits. What are the facts about including cheat meals in your diet?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">1. They regulate appetite hormones<\/h3>\n\n\n\n<p>The two hormones &#8211; <strong>ghrelin and leptin<\/strong> &#8211; play a huge role in how large and frequent our <strong>hunger feelings<\/strong> are. <strong>Leptin<\/strong> is known as <strong>appetite suppressant hormone<\/strong>, while <strong>ghrelin stimulates hunger.<\/strong> <span style=\"color: #ff6600;\">[10] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Research has shown significant changes in leptin and ghrelin levels within 24 to 72 hours after adherence to a healthy diet. If you are on a calorie restricted diet, you may cause your leptin levels to fall and your ghrelin levels<strong> increase<\/strong>. After eating a healthy and smaller portion, your <strong>appetite will be increased<\/strong>, and you will not feel satisfied.<span style=\"color: #ff6600;\"> [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>By temporarily increasing calorie intake<\/strong> &#8211; through a cheat meal &#8211; the body can regulate the levels of these hormones, causing our <strong>appetite to be kept under control<\/strong>. One study has shown that <strong>leptin production<\/strong> can increase by almost <strong>30 %<\/strong> for 24 hours after consuming a carbohydrate-rich meal, i.e. cheat butter. By including such meals in your diet, you can suppress the <strong>feeling of hunger<\/strong> and enhance the feeling of satisfaction from eating. <span style=\"color: #ff6600;\">[10]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-492321666.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"562\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">2. They increase thyroid hormone production<\/h3>\n\n\n\n<p>When you are <strong>in a calorie deficit<\/strong>, your body produces fewer <strong>T3 and T4<\/strong> hormones. These are iodinated amino acids that regulate gene expression in the body by similar mechanisms as steroid hormones. They are also essential for the <strong>thyroid gland to function properly<\/strong>. It is just cheat meals that are used to partially <strong>increase<\/strong> these hormones.<span style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">3. They won&#8217;t disrupt your weight loss<\/h3>\n\n\n\n<p>Regular high-calorie diet and weight loss simply don&#8217;t go hand in hand. But, does the occasional consumption of a cheat meal <strong>sabotage<\/strong> an attempt to <strong>lose weight<\/strong>? In one study, the researchers divided 36 participants into two groups. One group was allowed to consume <strong>cheat meals<\/strong> and the other was not. Those who <strong>were allowed<\/strong> to cheat meals said they were <strong>better able to maintain their motivation<\/strong> and self-control by eating plan than those who ate a diet meal every day. Surprisingly, both groups lost almost the <strong>same <\/strong>amount of weight. <span style=\"color: #ff6600;\">[21]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">4. They are suitable for athletes<\/h3>\n\n\n\n<p>During exercise, the polysaccharide <strong>glycogen<\/strong>, which is found in the liver and muscles, is excreted from the body. It is <strong>important for controlling blood sugar levels<\/strong> and provides the muscles with the necessary <strong>energy<\/strong>. The easiest way to deplete glycogen is through exercise. To maximize glycogen levels in your muscles, you need to consume <strong>carbohydrates<\/strong>. <span style=\"color: #ff6600;\">[7]<\/span> Sufficient amount of carbohydrates are many times found in cheat meals such as hamburgers or pizza. Eating them can help restore glycogen to the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition, exercise is also a great motivator in the diet, as it increases <strong>endorphins <\/strong>that promote a sense of well-being. Achieving a specific fitness goal can <strong>reward yourself with cheat food.<\/strong> Incentives like these can relieve you of hunger and allow you to have a more positive relationship to weight loss. <span style=\"color: #ff6600;\">[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Bereczki_24_.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"562\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Read_some_more_tips_on_how_to_supplement_your_eating_plan_with_a_cheat_meal\"><\/span>Read some more tips on how to supplement your eating plan with a cheat meal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Eat until you are satisfied, not until you are sated.<\/li><li>If you feel hungry after a meal, wait 20 minutes.<\/li><li>Ensure sufficient hydration.<\/li><li>Do not allow yourself to starve.<\/li><li>Share your favourite cheat meal with a friend.<\/li><li>Eat in peace and at your table. Do not eat while walking or working.<\/li><li>Do not allow the cheat meal to change to cheat days.<\/li><li>Don&#8217;t worry and enjoy a cheat meal. Physical activity can burn excess calories quickly. <span style=\"color: #ff6600;\">[11]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your goal is to get rid of unhealthy foods, but you still need to get enough fats, proteins and carbohydrates. These are largely found in the cheat meal. Therefore, think about your cheating as a time when you are receiving <strong>\u201cbad\u201d protein, carbohydrates and fats.<\/strong> However, they are still nutrients without which your body <strong>cannot <\/strong>function properly. <span style=\"color: #ff6600;\">[16] &nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" class=\"wp-image-192511\" width=\"843\" height=\"527\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1124x703.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-400x250.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-1536x961.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/10\/strava-pre-testosteron-2-2048x1281.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Choose_quality_food\"><\/span>Choose quality food<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>However, even a cheat meal should not be a fatty super calorie bomb. If you have decided to cheat, try to find better alternatives to industrially processed foods. Do you want a cheeseburger? Choose one that is made from <strong>100% natural hormone-free beef<\/strong>. Are you going to have a pizza? Try to prepare your dough at home to see what ingredients it contains. Do you love sweets and can&#8217;t give them up? Try to replace white flour with spelled or coconut flour when baking. Use xylitol or <span style=\"color: #ff6600;\"><a title=\"Agave Nectar 250 ml - GymBeam\" href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">agave syrup<\/a><\/span> instead of refined white sugar. <span style=\"color: #ff6600;\">[15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Fotografija_iz_Igor_3_.jpg\" alt=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\" width=\"843\" height=\"562\" title=\"Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes\"\/><\/figure><\/div>\n\n\n\n<p>We hope <strong>you have learned<\/strong> all the necessary information about <strong>cheat meal<\/strong> in our article. Do you include <strong>cheat meal in your diet<\/strong> as well? Leave us your feedback in the comments. If you liked the article, make sure to support it by <strong>sharing<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tChocolates\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/nut-butters\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNut Butters\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Does cheat meal serve for weight loss or muscle growth? Can you reach your fitness goals with cheat day? Learn about benefits of banned foods in the article.<\/p>\n","protected":false},"author":25,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[14055],"tags":[14057],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-755380","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-diet-and-healthy-lifestyle-nl","7":"tag-healthy-lifestyle-nl","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cheat meal - what it is and how works &quot;cheating&quot; in boarding of athletes - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Does cheat meal serve for weight loss or muscle growth? 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