I fell off my diet.
So, we have all done it…
We all have just said ‘f*ck it’ regarding our diet and had a cheat meal. Tasted good, didn’t it!
After you probably felt sluggish,bloated, and a little guilty. The next morning You’ve made your way to the dreaded scales put on “LOADS” of weight.
You’re annoyed, you’re upset, feeling guilty, ashamed and now you feel unmotivated and just want to starve yourself for a week.
Currently I am cutting, (losing body fat), as I have a photo shoot in 2 months, and also I’m doing it for performance reasons as I play a lot of sport.
I’m 6 weeks in to my cut, and have stayed on track. Until this Saturday when it was my partners birthday and we went out for food, I couldn’t help myself! I order the biggest pizza on the menu, and also ordered a dessert. After being in food heaven, when all the food was gone, I felt guilty, but them I just told myself It isn’t a big deal, it only one meal, and in a couple of days ill be back to the same weight.
The reason I’m writing this article is to explain why you have gained 3,4,5 or maybe even 6 pounds from a single cheat meal, and to tell you not to worry about it.
We have to look at the science of what is happening here and then be open-minded to how quickly status quo is going to resume.
- 1gram of carbohydrate consumed will store 4 ml of water. Meaning that if you eat 250grams of carbs then your body weight will go up by 1kg.
- To gain 1lb of fat, you have to be in a calorie surplus of 3,500kcal. That means, on top of what you’re resting metabolic rate (RMR), you would have had to consume 3,500kcal more to gain 1lb of fat.
Notice how I’m saying bodyweight, not body fat.
The chances are, when you have a cheat meal its normally very high carb.
Pizza, chips, chocolate, ice creams etc, and maybe even alcohol
This means that the consumption of all these carbs are going to lead to a large storage of water within the muscle cells and body fat. Also, take into account the added salt that you no doubt also consumed and this will also lead to water weight storage.
Also when you have a cheat meal, your bound to consumed far more calories than you normally would. However, if you wake up and your 4 pounds heavier, do you really think that you ate 14,000 calories on top of what you would normally eat for it to be stored as fat?
I highly doubt it. In fact, its highly unlikely you got anywhere near that much.
You’ve probably put on around 1 pound or less, of body fat, but far more body weight in water stored in the muscles.
With all this in mind, should you really feel guilty or upset that your scales have gone up by 2, 3, 4 or 5 pounds? Absolutely not!
But why? Well, water weight is very easy to get rid of and those scales will plummet within no time once you get back to your healthy lifestyle diet and being active and working out.
Promise me this! Whatever you do, do not crash diet or detox diet. Its simply not healthy or worth it. Give it a couple of days of eating back to normal and being active and i assure you that not only will the water fall away, but you will probably burn off those few added pounds you actually put on in fat too.
So there you have it! Don’t beat yourself up if you cheat on your diet, everyone does it.
I hope this helps.
Thank you for reading.
Any questions feel free to Contact me.