Dunia Deraik: Tips for Handling Cheat Meals

Introduction

• Focus on ways to manage cheat meals
• Emphasized that cheat days can be more damaging than cheat meals

Tips for Handling Cheat Meals

1. Cheat Meal vs Cheat Day

• It is better to choose a cheat meal rather than a cheat day
• Cheat days can lead to more consumption of unhealthy foods

2. Exercise Before Cheating

• Work out before having a cheat, especially weight training
• Exercise burns sugar more effectively

3. Cheat After Workout

• Insulin sensitivity increases after exercise
• Can be more tolerant towards a cheat meal

4. Cheat Night, Compensate in the Morning

• Cheat at night, balanced by fasting in the morning

5. Cheat Morning, Compensate with Activity

• Engage in physical activity after a morning cheat

6. Time Gap After Morning Cheat

• Next meal after 6 hours
• Breakfast should be more savory than sweet

7. Consume Apple Cider Vinegar

• Aids digestion and reduces blood sugar spikes

8. Drink Water Before Cheat

• Drink water to reduce the amount of food consumed

9. Coffee Before/After Cheat

• Bitter coffee can suppress appetite
• Prevents blood sugar spikes

10. Green Tea

• Consume green tea before or after a meal

11-12. Natural Fat Burners

• Coffee and tea as natural fat burners
• Consume before meals

13. Strategic Mentality

• Minimize damage with strategic tasty eating
• Portion size should be half

14-17. Food Choices

• Choose clearer foods over creamy ones
• Reduce sugar/syrup
• Cooking methods like steaming are better than frying

18-20. Food Combination and Order

• Combine carbohydrates with vegetables
• Start meals with vegetables or protein

21. Alternative Milk

• Replace milk with almond to reduce blood sugar spikes

22. Sugar Substitute

• Use Stevia as a sugar substitute

23. Dessert Choices

• Gelato is better than ice cream, dark chocolate is better than milk chocolate

24-25. Sauces and Gravy

• Separate sauces to control calories

26. Soupy Foods

• Reduce noodles or vermicelli in soupy dishes

27. All or Nothing Mentality

• Avoid this mentality to prevent overeating

28. Forgiveness

• Forgive yourself for cheating and aim to improve next time

Conclusion

• Managing cheat meals with strategies can help keep diets effective
• Health should be friendly with the heart, not a compulsion.
• Keep learning to control eating habits.