How To Use CHEAT Meals and LOSE FAT

How to use cheat meals and lose body fat. The cheat meal has been around for a long time. So how do we use a cheat meal with our fat loss goals?

Should you track your cheat meal?

What if your cheat is not planned?

Are weekly cheat meals or cheat days effective for fat loss?

[akashpurwar]

I am the person who gave that question. The fact that Paul actually acknowledged my question and made a video answering it made my day 😃 Thanks a lot once again Paul.

[DAatDA]

Ive went from fat gut, probably 25% bf to six pack lean, no love handles, probably 10 % doing this:

Eating calories 10x goal bodyweight, 6 days per week with .8g/lb protein.

Eating whatever the F I wanted the 7th day, no counting calories or macros. Some real binge days, probably upwards to 8-10k calories.

Your body wont store alot of fat off of one cheat day. After all the shitting, and water being released you should hit your prevous weeks weight in 3-4 days.

Im not a genetic freak, I lifted 3 days per week without cardio.

This approach may not work to get stage lean, but I would guess most of you would be fine at 10%.

Do not fear the cheat.

[rcoop]

I found a lot of success with people calling it a refuel meal - we focus on mentally refuelling just as much as physically refuelling with a bit more carb or fats depending on the person.

[sdragnut]

Yep, works great. But cant let it turn into a binge and purge kind of thing. Controlled nutrition/cheat. Great vid!!

[carlocruz]

Thanks a lot, Paul!

Been losing weight for 5 months now and reached the point where I could just tell - I needed a diet break. I was craving for certain foods, moody, and was not enthusiastic to workout.

Thanks to Paul’s advice - I decided to consciously bring in food that I enjoy and raise my calorie intake every few days.

By loosening up and eating food that I enjoy, I felt so much for more energetic and actually ended up maintaining my deficit at the end of the week!

Totally refreshed! Thank you!

[PATKIII]

I will no longer use the words cheat meal. Thanks for that perspective, from now on it'll be seen as leverage to achieve my goals. Went from 306lbs to 291lbs, this video is extremely helpful.
Great, smart approach as always and that's why I'm a loyal sub. Enjoy your day sir. 💪

[johnburton]

Great advice!! I couldn’t agree more with you on how the mental aspect of a “free meal” is so beneficial and you can still just eat healthy and not track and get the same satisfaction of a “cheat meal”.

[alperaka]

Avoid getting into a binge-restrict cycle is a very educated advice, indicating you know what you're doing as a trainer. Thank you for sharing that priceless tip for free! 🙏🙏

[queenruler]

This is wonderful information for me as my current coach keeps telling me to have 1-2 cheat meals a week yet I don’t that the term “cheat” for the reasons you mentioned. I asked him to re-call them free or refeed meals. I keep avoided them as I want to track it and keep to eating healthy at home yet I know I need to venture out of my comfort zone to reach my goals plus go out and enjoy myself more w/family & friends! Thanks so much for your information ℹ️ going to do this next week!!

[fizurpful]

Been doing this for years and these are gold nuggets of insight.

[theironforce]

Sound advice as always Paul !
Good vid right here. Everyone should watch this as a reminder for a refresher or to be further informed .

[MrMezo]

love your mentality and approach to nutrition

[Ryan_Johnson]

Great content!! And hit the nail on the head with not calling it a "cheat meal" because the binary aspect of dieting down can lead to burnout

[danielhetzel]

Hi Paul, It was great meeting you back stage at the NPC National Bodybuilding Championships! I am very grateful for all the content you put out and am encouraged by your success in the fitness industry. Thanks for all you do and taking some time out to talk with me.
-Daniel

[aviewer]

Need to use this for thanksgiving and Christmas this year...

[matthendrickson]

I needed this video today. I've been watching a lot of competitive eating channels so I tried to start my own to see if I could still maintain my physique and in the beginning I could but lately I cannot control my binging.

[joshblunt]

Gotta love those celebration meals 💪 Rewards for the efforts!

[franciscocamarillo]

Nice way of thinking a free meal. To continue my new lifestyle

[laurahartland]

I’m currently working with Pro Physique to lower my body fat, I’m 14% and struggling to keep going. I’m only 3 weeks in haha....hope I can keep it up. Always love this content.

[fmichaud]

Most of my cheat meals are healthy. I just want MORE food. Last night, I needed more food, so I had 3 cups of cooked veggies and 5 cups of salad and a chicken breast. Then I had 4-5 keto cookies and some pork rinds.
I never eat this much but I was just so hungry. Today, I did not eat until 1 pm and I was easily satiated. I needed a refuel diner. Back on track.