My monthly experiment of eating strict Paleo is coming to an end on Sat.  This month has definitely opened up my eyes to a lot of things about nutrition and how food affects your body, not only mentally but physically as well.  There were many ups and downs during this month, but overall I have learned that food should without a doubt be used as fuel.  I will continue to eat Paleo after the end of May but in more of a self-epitomized way.  I mean, I can’t give up my pancakes forever!   

I have seen many clients and friends get to their cheat day and have it almost backfire on them from just coming off eating such a clean diet.  Many have gone into a ‘food coma’, and experience severe headaches and extreme fatigue.  I am determined not to let the devil, aka sugar, get the best of me.  That’s why I have researched the best possible way to effectively have a cheat day and still function properly the rest of the day.  The literature that I have turned to is the book ‘The 4-Hour Body’ by Timothy Ferriss.  So without further ado, here is the proper method to have that oh-so-glorious cheat day.                                                                                        

The overall goal is to have as much of what you have eaten either go into muscle tissue or out of the body unabsorbed.  This will minimize fat gain and ease your mind that you are not totally botch your training.

Step 1. Minimize the release of Insulin, A storage Hormone

Make your first meal of the day not a binge meal.  Ensure that your meal is high in protein (at least 30 grams) and insoluble fiber.  Total calories for this meal should be around 300-500. 

Consume a small quantity of fructose, fruit sugar, in Grapefruit juice before the second meal, which is your first cheat meal.  This will act as a blood glucose stabilizer and ideally should be paired with your first meal.  

Some supplements that may help with insulin sensitivity are Policosanol, Alpha-lipoic acid, Green Tea Flavanols, and Garlic Extract. Attempt to consume these upon waking.  Adjunct to the aforementioned supplements should be the consumption of citric juices, whether it be lime juice squeezed into water, lemon juice on food, or even a citrus kombucha beverage.

Step 2.  Increase the Speed of how quickly food exits the Stomach

To assist food to not absorb and help pass through the gastrointestinal tract quickly, caffeine and yerba mate tea (found in dark chocolate and green tea) will help.  The less absorption, the fewer chances of that food being stored as fat.  In addition, the combination of grapefruit juice with coffee will extend the effects of caffeine. 

Step 3. Engage in brief Muscular Contraction throughout the Binge

Engage in 60-90 seconds of exercise a few minutes before you eat, and about 90 minutes afterwards.  Movements like air squats, Pushups, and Lunges can be done anywhere.  These exercises will help guide the calories into your muscles instead of storing it as fat.  A bit of advice though…..do not do these exercises at the restaurant table, unless you are looking for some entertaining comments from others.  Try a bathroom stall instead and try to keep the heavy breathing to a minimum to avoid stares as you exit to wash your hands.  If you can’t leave the table, get good at isometric (muscle squeezing without movement) contraction of the legs.  Again, to prevent stares, keep the look on your face relaxed when doing this type of technique. 

Having a cheat meal doesn’t have to be horrible mentally or physically.  With these tips, you can practice the lost art of Bingeing.  If you plan ahead of time and understand a little science, it’s possible to minimize the damage.  You may wonder what my first cheat is going to be and assume it is pancakes.  But surprisingly it is NOT!  I will be partaking in some chocolate madness muffins made and sent to me by my loving mother, in addition to having a side of Peanut Butter Chocolate Ice cream.  But no meal is complete without a toast…  So I raise my fork to you and say “Happy Cheat Day!”