Some of us are too self-conscious at gaining weight. There are people who turn to lot of techniques to lose weight, like exercise and sticking into some kind of a diet.
Cheat Day on a Low Carb Diet is extremely essential to continue in your journey towards fitness without giving up.
Some also have Keto Cheat day once a week, Keto Cheat day once a month, and Cheat Day on a Low Carb Diet is one of them. But like any other forms of dieting, this too requires a whole lot of discipline.
Nearly 90% of the illness comes from excessive and poor quality food.
The Question Is, How?
So before we start taking into consideration about the cheat day, we need to know what it is and what are the possible benefits that we can get.
What is a Low Carb Diet?
This is one of the dietary programs that restrict carbohydrate consumption to one-quarter or less of total dietary calories.
Low carb diet usually is limited to foods that has sugar, foods like bread and even pasta.
Aside from having a fit body, these are some benefits that Low Carb Diet can do to our body.
- Burn fat and lose weight
- Promotes healthy meal frequency
- Boost up growth hormones
- Lowers blood pressure
- Increase insulin sensitivity
- Lowers ghrelin level also known as hunger hormone
- Prevents from chronic disease like heart attack, diabetes and even cancer.
Foods that are good for Low Carb Diet
It is a good thing that we are not only limited to foods that have high carbohydrate content.
We have foods in replacement for high carb dishes such as salad vegetables like spinach, kale, and some fiber fruits like berries.
Aside from vitamins and minerals, these leafy greens have notably high fiber and magnasium. It can help you feel full, thus reducing your appetite to eat more.
They’re packed with nutrients, so you would benefit from them even if you don’t eat additional meals.
For metabolism: Fish (Salmon)
Fishes are always a good choice of meat. Salmon can be costly, but its nutritional value is worth paying for.
This fish is high in Omega-3 Fatty Acids, which plays a big role in combating obesity and metabolic diseases, and iodine, which help the thyroid function normally.
The thyroid is crucial to keep our metabolism in-check; without it, we may have a hard time digesting the food we eat!
What is the best day we can have our Cheat Day on a Low Carb Diet?
Anyone can have the cheat day any day of the week. Sine this dietary program requires so much self-discipline.
You can take at least one or two cheat days every 15 days. But you always need to make sure that we monitor our diet, the foods we eat on those days.
Here is one suggested recipe on your regular days of Low Carb Diet without suffering cravings and satisfaction in food.
Pineapple Potato Salad
This Pineapple Potato Salad dish is high in vitamin A that helps protect you from infections and promotes normal growth and development. It is also high in vitamin C, which is important for the normal structure and functioning of body tissues.
1 Tbsp pickle relish, sweet
1 Tbsp onion, red, chopped
1 tsp prepared mustard (optional)
1 cup mayonnaise
1 can Crushed Pineapple (227g), drained
500g sweet potato, boiled, cut into 1 x 1-inch cube
1 cup carrot, boiled, cut into 1 x 1-inch cube
500g potato, boiled, cut into 1 x 1-inch cube
salt, to taste
sugar, to taste
pepper, to taste
- To make the salad dressing, combine pickles, onion, mustard, and mayonnaise then toss in Crushed Pineapple and the remaining ingredients.
- Toss in the sweet potato, carrot, potato, and beans.
- Season with salt, sugar, and pepper to taste.
Aside from eating your favorite salad dish, you can also try eating foods that are rich in fiber which definitely help improve your metabolism.
Here are some suggested fruits and vegetables that we can eat during our regular low carb diet days.
This green food contains lutein, which helps lower cholesterol. Eating lutein-rich food daily likewise guards the heart by keeping artery walls unclogged by cholesterol.
This huge fruit contains at most 90% of water and only minimum of sugar which is only 6% as per the science studies plus this fruit is very low in fat content.
This red fruit can help reduce the oxidation of cholesterol in our body. It can also help reduce the spike of blood sugar especially after eating a high sugar meal and help reduce high cholesterol after eating high-fat meals.
Cheat day on a low carb diet plan requires more self-discipline and patience before you get the perfect result.
We might not live up to the impossible standards of physical perfection, but our body is beautiful in so many unexpected ways, we just need to continue to take good care of our body.
Recommended: How to lose 5 kg in 2 days.
Having too much fat or cholesterol is dangerous and puts us at risk of heart diseases, but we can’t expect our body to be fat-free. We need fat in different parts of our body.
Big hips and thick thighs are not the end of the world. Still the most important is “We Eat well, and we live Healthy”.
How to have effective Low Carb Cheat Meal Ideas?
Cheat meals are often thought of as being strictly a mind-booster. Days and weeks of eating nothing and strictly following your diet plan can be very hard, so a day where you can indulge on your cravings can be considered as a push to continue with it.
Then we might be wondering “It’s not a diet, it’s a lifestyle change because we are avoiding foods that satisfies our cravings. However, we still want to become fit and healthy.
Exercise and proper diet are still important aspects in shedding some pounds.
If you are a type of person who does not really exercise. You can start with a simple walk or brisk walking.
It’s ok to jump jacks for 30 seconds with 1-minute rest. then jumping jack again for 30 seconds. Sprinting is more effective for 20 to 30 seconds then 1-minute rest.
Do not drink soft drinks, energy drinks, and powdered juices. If you want to eat meat, do not eat rice with it. Meat with veggies is amazing.