Are CHEAT MEALS Beneficial for Your Personal Training Clients?
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When it comes to CHEAT MEALS for clients, fitness professionals fall into 2 camps: One believes it motivates and boosts metabolism. The other does NOT allow it for their clients believing it leads to uncontrolled binging and has no impact on metabolism. In this video, we’re going to ask the real question about “what is the true definition of a cheat meal?” and then we’ll show you how to restructure the cheat meal so that your clients can have the best of both worlds.
What’s In This Session?
- Are Cheat Meals beneficial for fat loss and compliance (1:00)
- What is the true definition and purpose of a ‘cheat meal’? (1:09)
- To control or not to control portions of cheat meals (1:51)
- The scientific verdict of the cheat meal (2:13)
- Cheat meals must have portion control (2:44)
- Cheat meals percentage % each week… (4:00)
- How to ‘cheat’ the cheat meal (4:40)
- The Fitness Boss verdict (5:17)
Show Notes & Resources Mentioned
The Full Transcript
When it comes Cheat Meals, Fitness trainers or coaches fall into two camps. One camp, allows cheat meals, believing helps keep their clients motivated, as well as, boosting their metabolism. Now, the other camp doesn't allow cheat meals, because they believe it leads to uncontrolled bingeing, and has no impact on metabolism. The real question is: "What is a cheat meal?" And in this video, we're first going to talk about the true definition of a "cheat meal", and then we're going to show you how to restructure a cheat meal, so that your clients can have the best of both worlds. What's up everybody! I'm Stefan from theFitnessBoss.com, helping you take charge of those 166 hours, that your clients try to undo, when they're not training with you. We publish brand new videos every single week, so make sure that subscibe to our channel. And, if you like this video, we greatly appreciate it if you get a thumbs up and leave a comment below. We'd love to know what you think! In today's video, we're going to talk about whether cheat meals are actually beneficial for fat loss, and if they can help increase a client's compliance for their diet plan. Now a cheat meal generally refers to those foods that are normally not on a client's diet plan. So for example, clients on a low carbohydrate diet plan, it could include foods that are high in carbohydrates that they normally don't consume. If your client's on a low fat diet plan, it could mean higher fatty foods that they're normally not consuming. The main purpose of a cheat meal is to give a client a psychological break so that don't feel like they're as restrictive on their diet plan and they could still enjoy a wider variety of foods. Now for most people that does give them a psychological relief because they know their favorite foods around the corner, so it allows them to stay on their diet or keep track of their diet, so in essence it increases compliance to their diet.Now when it comes to allocating cheat meals, some people control the protions of those particular cheat meals, while other coaches advocate and not controlling portions and just having free cheat meal and eating as much as the client pleases of that particular food, because a cheat meal also had the benefit of boosting Leptis intrusively tabloidism. So we have a physiological as well as the psychological. Now if we look at the research on that, one cheat meal will actually have NO EFFECT on the Leptin or metabolism whatsoever. So the benefit of a cheat meal purely is for psychological reasons. So, that your client feels like their not being as restricted to their diet plan, which allows us to increase the compliance and consistency with their diet plan. There's going to be NOo impact on metabolic rate whatsoever. So for that reason, if you are going to advice clients to have cheat meals, if you're going to allow them to have foods that are normally not on their diet plan, what we recommend is that it's still important to control the portions, and heres why: Suppose a client created a 500 calorie deficit a day, which equals about 3,500 calories per week. That's should generally lead to about a 1 pound fat loss per week. Now suppose, a client had a cheat meal, and now cheat meal for most people was an uncontrolled cheat meal and then they ended up having a pizza, some ice cream, and then some chocolate on top of that. Well that can easily add up to 3000 calories, just that amount, trust me I've seen it. I've seen 50 kg (110 lbs) females consume that much in one single cheat meal, and this was back in the eary days when we believed cheat meals actually had an impact on metabolism. Now if you consume 3000 calories in one sitting, especially if your dieting and your metabolism is already ramped down a little bit. That's not to do anything positive for the metabolic rate whatsoever. However, that's enough to actually entirely close out the weekly deficit. So if you should control portions during a cheat meal and you know that your clients blow out their portions in such a manner, you're in essence undoing the whole weeks of work, the whole week worth of dieting, just with one cheat meal. So what we recommend, if he comes to having cheat meals or having foods that are not on a clients plan is to still control the portions. We generally recommend 80-90 percent of client's plan come from whole food, unprocessed foods, those clean food sources. However, 10 to 20 percent of time they may have foods that are not on their plan. Now, how the allocate that is really up to them. They could break it up over several smaller meals, or they can have that for one meal. Because sometimes you try to go out with friends or family or other social gatherings, and you're trying to enjoy something that not on your diet plan, and for each of your meals consist of say 400-500 calories, that's not a lot of calories to allocate to a cheat meal, and is not really give that feeling or satisfied feeling. But what you can do is then take the calories from one to the other meals of that particular day or several of the other meals, and either reduce the size of your other meals, or eliminate one of your meals altogether. And in essence that would then allow you to have to have more calories in your cheat meal. So by doing that, you're still controlling your portions, you're still controlling your energy intake for the day, so your energy intake for that week is not blowing out entirely. But you're also still able to enjoy those foods that are not on your diet plan, you're still able to go out enjoy social event with your friends and family, so don't feel like your being restricted, and at the same time you're not sabotaging your weight loss efforts. Now, for some people, so as we've mentioned until now, the benefit of the cheat meal is more psychological than physiological. There is no real physiological benefits of having it. But for most people it does help increase compliance with diet plan because they know their favorite food are just around the corner, or they can eat them regularly about 10 to 20 percent of the time. Having said that, there are some clients, and typically you'll see this with more overweight clients who have a certain degree of insulin and leptin resistance. With those clients, giving them a cheat meal or giving them certain foods, especially high glycemic foods can set them off, and set off a cascade of bingeing. Okay, so one TimTam (KitKat) leads to another, next thing you know, they eat the whole box of TimTam (KitKat). And then sometimes they may go on a full day binge, and then they completely reverse or offset their efforts for the entire week from just one day. Now, for those type of clients initially, those early couple of weeks on their diet plan, you may need to restrict them a little bit more, you may need to prevent them having cheat meals, or at least certain types of cheat meals that you know are triggers for those people. So, for example, for a lot of female that I've coached or trained, chocolate is a trigger for more sweets and more chocolate. So in the early stages, you may need to avoid that. Once they actually develop the right habits of eating a good diet, and making them control their portions and enjoy those foods in moderation, then they're ready to produce cheat meals into their diet plan. That'll do it for today's video. We'll see you in the next video. If you like this video make sure you hit the like button below and definitely subscribe to theFitnessBoss channel. We post new videos like this every week providing tips and practical tools to help get with business building, client training and social media. Today we talked about how to structure cheat meals so that your clients can still enjoy certain foods that they may be craving but without sabotaging their diet. Now, DO YOU fall in one of those two camps. If so, let us know which one, maybe you never knew what a cheat meal was prior to this video. If that's true, then tell us about it. Maybe you do something totally different. Let us know about that as well. We'd love to know. If you got any questions or comments. Just leave a comment below. We'd love to hear from you and thank you for watching and I'll see you next time.
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