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I recently had the following question come in so thought I would share..

hi Fred,
I’ve been eating accordingly to your philosophy with one “cheat” day per week. What I’m reading in your book break through the fat is instead, to allow myself a couple of “cheat” meals any time during the week or on the weekend, but not to take an entire day off the program.
However, in your ebook Break through the fat you list of foods that turn to fat, you mention that certain foods should only be eaten very rarely. Does that mean that they shouldn’t even be eaten at a weekly cheat meal? I can live with that, but then, what constitutes a “cheat” meal, (for example, if my favourite  mash potatoes are allowed ?

Lina achieved this look following Fred’s nutrition plan and training

ANSWER:
In my experience as a Trainer/Master coach for many years its  not productive in the long term to totally deprive yourself of foods you enjoy. What you have to do is find a sensible way to work even your most “sinful” favorite foods into your diet, but do it in an amount and frequency that doesn’t set you back or sabotage your progress. This can be done by allowing yourself some “cheat meals” (some people call them “free meals” or “reward meals.”).
Keep in mind also, that this is a competitive situation and every time you “cheat” and your competitors don’t cheat, you decrease your probability of placing high in the contests.
Unless you have a competitive physique goal like this, however, then total deprivation of pleasure foods or cheat meals (100% compliance), is not necessary because you always tend to crave what you cannot have. That’s a binge waiting to happen.
I prefer this 90 or 95% compliance approach over the “entire day of cheating” approach, because I have seen people use the term “cheat day” pretty darn loosely (basically making it the equivalent of BINGE DAY), and they do a lot of damage in terms of setting their progress back.
They end up frantically playing “catch up” for the better half of the following week with punishing extra exercise and dietary deprivation. Slow and steady is better than binge and punish don’t you agree?
So Allow yourself some leeway. Enjoy food. Enjoy life. Have your pizza, or chocolate or your mash or whatever makes your stomach happy. It will help, not hurt in the long run. mash be mindful of your calorie limits, and when you say you are going to comply 90% of the time, then keep your promise to yourself and comply!

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