How to cheat
1. In your cheat meal include some source of protein i.e. red meat, white meat, fish, eggs, seafood or wild game.
2. Just a cheat meal not a cheat evening or cheat day; unless males are a true 10% body fat or females 16%.
3. Make better cheat choices:
- Doves Farm Gluten-free Cereal Flakes rather kellogg’s corn flakes
- Chocolate covered almonds rather than Haribo’s
- Haagen-Dazs rather than Cornetto
- Sushi rather than fish & chips
- Green & blacks rather than Galaxy
- Red wine (pinot or merlot) rather than Rose Wine
4. Drink small glass of fruit juice; grapefruit, cranberry, or grape before your cheat meal, this helps reduce the glycaemic response.
5. Have a cheat meal once every 5-7 days and preferably later in the day.
6. Plan your cheat meal to be on a non-exercise day.
