No doubt designating a weekly cheat day can help you stick to a healthy eating regimen in the long run. Yes, your scale might show a temporary blip but it is unlikely that you will move up to a higher scale and stay there unless you start cheating every other day. But again, it is easy to overeat especially when you see a plate of creamy pasta on the table. Following these tips can ensure portion control on a cheat day and make the feast less of a beast.
1 Cook Your Carbs Hours before Your Meal
Cooking and then cooling carbohydrates like potatoes, rice, and pasta convert some of their carbs into resistant starch which your body takes time to digest. As it passes through your system, it fills your stomach preventing you from overeating. So cook your carbs at least 12 hours before your big meal so you save some calories for dinner. The effect persists even when you reheat your food.
2 Freeze Your Bread
If you want to indulge in white bread on your cheat day rather than wheat bread, freeze it before you pop it in the toaster. According to the European Journal of Clinical Nutrition, freezing can lower its glycaemic index by 50 percent. Freezing changes the structure of starch molecules in bread to make it behave more like a complex carb that is more filling. And lower blood sugar fluctuations would also mean lesser cravings which would, in turn, keep your calorie intake in check.
3 Ban Canned Foods
Canned foods are processed foods that your body can turn into glucose faster. Therefore, swap your canned beans for fresh and store-bought canned fruits for fresh fruits or nuts. These foods will provide the same crunchiness but healthier fats. You will burn 50 percent more calories when you eat unprocessed meals. Does Working Out Empty Stomach Help in Weight Loss? Benefits of Exercising Without Eating.
4 Make Over Your Mash
Mashed potatoes don’t need to be filled with all kinds of cream, fat, and butter to be light, creamy, fluffy and so deliciously comforting! With a few simple swaps you will save on calories, fat, and yes, even carb counts. Simply add milk for zero elbow grease and calories. Instead of the cream, add yoghurt salt and pepper and mash to desired consistency. How to Lose Weight Without Cutting Carbs: 5 Tips No One Told You About Weight Loss.
5 Whip Up Vegan Cakes
You can have your cake and eat it too. Chocolate, vanilla, mint, berry – you name it, there are gluten-free, Paleo or vegan recipes flooding on the internet! Making a few healthy swaps will satisfy your sweet tooth without totally derailing your commitment to healthy eating.
When you restrict calories, your metabolism can take a hit. Cheat days may help kickstart your metabolism to offset any slowdowns. So go ahead and make your cheat a hit.
(The above story first appeared on LatestLY on Jul 25, 2019 05:05 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).