Cheat to Lose Diet

Description:

Joel Marion, now a champion bodybuilder, was once overweight himself. After maintaining a stringent low-calorie diet for a few weeks, he “went nuts” at a party and consumed almost an entire pizza. Once this binge started, he figured he had lost so much progress that he may as well keep eating. When he finally weighed himself, he was shocked to find out he had actually lost more weight. From this experience came his concept of “cheat days.”

Marion believes that occasional binging actually helps you lose weight by changing your leptin levels. Leptin is a hormone that decreases when you diet. The less leptin your body secretes, the hungrier you feel. A “cheat day” increases your leptin and therefore helps you lose weight. The “Cheat to Lose” diet starts with a “Cheat Day.” On that day, you can eat whatever you want, however much you want. He coaches you not to be “conservative,” but to go for ice cream, pizza, chocolate – whatever you crave. After your first “Cheat Day,” you diet for three weeks and get another “Cheat Day” at the end. After this “Priming Phase” is over, you get a “Cheat Day” once a week during the “Core Phase.” When you move into the “Maintenance Phase” (after you achieve your ideal weight), Marion allows “Cheat Meals” but not “Cheat Days.”

Created: 2007

Categories: Fad

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Meetings: No

Books: No

Sample Menu:

PRIMING PHASE

Week One (all low-carbohydrate days)

You may have one protein and one fat per meal and per snack, and all you want of “free vegetables” from a list. Free vegetables are low in carbs and calories, and exclude starchy vegetables such as potatoes and corn.

Week Two (all low Glycemic Index/Glycemic Load (GI/GL) days)

Same as above, except you add two portions of low GI/GL foods with each meal and one portion of low GI/GL foods with each snack.

One portion of low GI/GL foods may be a fruit, one slice of bread, or one small serving of legumes, rice, or low-fat yogurt.

Week Three (all high GI/GL except the last day is a “Cheat Day” (see above))

Same as above, except you add one higher GI/GL food at each meal.

One portion higher GI/GL food may be a small serving of cereal or pasta, banana or potato.

CORE PHASE

Sunday and Monday – Low Carb Days

Tuesday and Wednesday – Low GI/GL Days

Thursday and Friday – Higher GI/GL Days

Saturday – Cheat Day

MAINTENANCE PHASE

Once you achieve your ideal weight, you will no longer have any “Low Carb” or “Cheat Days.” However, you may have three “cheat meals” per week. Think in terms of the “90% Rule.” Try to make healthy food choices 90% of the time.

See: Marion, Joel. The Cheat to Lose Diet. (New York: Crown Publishers) 2007.

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