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The weekend can be a challenge as far as dieting is concerned. Our food-loving physique competitor, Tom McDonough, explains how to get through it without feeling guilty and ruining your diet progress.
Firstly I hate the phrase ‘cheat meal’… it automatically puts a negative twist on something as simple as eating a meal out with friends or family, and often leads to guilt. Start calling it a ‘free meal,’ a meal off the plan, a meal you can enjoy that you shouldn’t be feeling guilty about. I simply used the term for the article as everyone knows what a cheat meal is.
It’s pretty easy to stick to a diet five days a week. Most of us have a set routine that we can stick to and prepare food for so we adhere to our goals. When it comes to the weekend that’s a whole different ball game where routine goes out the window and we don’t necessarily want to be carrying food while out and about with friends. Hopefully this article will give you a few ideas on how to tackle the weekend diet without leaving you filled with guilt come Monday morning. You will have enjoyed your weekend without suffering.
There are many ways to skin a cat- how strict you want to be will dictate the methods you may choose.
Here’s are a few ways I do things and have successfully done in the past.
First, let’s look at options if you are being pretty strict and have a goal in mind: Simply write out a plan for the two days which include foods you’d like to eat over the weekend that are totally different to your optimal meals. The great thing is, because we are normally busy over the weekend and do not have to get up so early, your normal 5/6 meals that you eat on weekdays can be reduced to 3/4. That gives you a lot more calories to play with for each meal. You can even raise your calories a couple hundred over the weekend (don’t do this if you have someone helping with your diet.)
If you set yourself a plan through out the week heavy in “optimal” foods like the usual chicken and rice, then make a change. You could have pancakes for breakfast or eggs and bacon on toast and then grab yourself a subway for lunch. If you make the right choice even a foot long is only about 600/650 calories. Eat what ever, just make sure it fits your calorie allowance. Make sure that you maintain a good amount of protein within this and let the fats and carbs fall wherever. Eating this way is not perfect but much better than going off the rails and quite easily consuming an extra 2/30 00 calories which could set you back days.
This is obviously hugely dependent on your goals, and individual to each person. Your daily calories may be a lot lower, for example females may not eat 1500 calories and still have 1500 to play with so obviously your meal sizes would need to be reduced. You would need to design this FOR YOU. One plan for food certainly does not fit all but I hope reading this article helps you get the idea.
Method 1- Goal Focused
- Track your food
- Write out a plan
- Pick foods you look forward to eating
Method 2- Lifestyle Focused
- Track your food
- Consume less through out the day
- Leave yourself plenty of calories
- The day after have a low day
- Weight session on following day
- Choose food you enjoy