If you came here for cake and how to not cheat on a diet then welcome.
Let me start by telling you all a story.
Yesterday I came home to the smell of a freshly baked cake.
Up to this point I have been on a very successful fat loss regime, so this was just another obstacle in the road.
This obstacle turned out to be a bit larger than most I had faced thus far.
You may be thinking, “It’s just a cake what’s the big deal?” and you would be right.
Normally when faced with such delicious treats I am able to control myself.
But yesterday I was not up to the challenge.
This is why I advise not to keep calorie dense food in the house.
When it is out of sight it is out of mind.
If the cake was never in the kitchen then I would have never eaten it, clearly.
Instead I probably would have went for an apple or protein shake and be done with it.
On this particular evening I was vulnerable however.
I was exhausted and hungry after just finishing some work.
Normally I would have withstood the cake’s pull but not this time.
Once I began eating the cake I couldn’t stop.
It was before finally devouring around three quarters of it when I said “enough!”
I put my foot down and turned the cake away never to be seen again.
The cake had defeated me.
The aftermath was over 2000 calories consumed in one sitting.
Not to mention I still felt hungry after it, great.
Foods like cake are extremely calorie dense and are not even satiating (filling).
The result is you can eat a lot of it in a short period of time.
The combination of it being high sugar, high fat and super palatable (easy to eat) makes for a disaster if not controlled for.
Be wary of the cake.
Combined with the fact I was already hungry and it was a killer blow.
How to Not Cheat on a Diet
You may be thinking this post will be a complete guide on “how to not cheat on a diet” but not entirely.
I don’t blame you for thinking that seeing as it was the title of the post after all.
The truth is the concept of a “on a diet” implies a temporary fix.
It suggests the diet will start and at some point stop, after which a return to “normal” eating habits will continue.
I say “normal” sarcastically because the average American diet is anything but normal as far as history goes.
“A diet” cannot be a 6 week fix or anything else of the sort.
Once you get off the “diet” you will return to your old ways and gain back all the fat/weight lost.
To achieve a lean, muscular and healthy body in the long term you must adopt the lifestyle in whole.
This means eating whole foods 90+% time and enjoying a treat now and again.
Don’t ask “how to not cheat on a diet.”
The answer is you don’t.
Instead, ask what the best diet is that will allow you to reach a desired, healthy body composition.
Start asking the right questions and you will find the right answers.
There are no ”short-cuts” or ”hacks” to health.
How You React to an Event like This Is Vital
This is crucial to whether you will reach your fat loss goals or not.
When you do go overboard (it will happen eventually) you need a plan of action to bounce back.
‘Slip ups’ are normal as we cannot control for every variable in our life.
The more you can control the less they will happen.
First things first, don’t beat yourself up about it.
What has happened has happened.
It was only a cake.
It’s not the end of the world.
Unless your life is endanger (think obesity) then you have room to breathe.
Recognize what went wrong and correct it.
Maybe you had a trigger?
For example, watching your favorite movie, hanging with your friends/girlfriend or at social gatherings.
This is not to say you should stop doing what you like doing.
In fact you should keep doing them things if they are helpful to your greater aspirations.
For example, they may be a form of relaxation/reward.
In the future you simply need to control for the factor of diet.
Next time you watch your favourite movie have some fruit or a protein shake at hand instead.
If you have room for a treat of your choice, great!
How about instead of gorging on it, have a sufficient bit and then stop there?
Having self control is key when trying to lose fat.
Learn from my cake incident above.
I should have stopped after the first, second or third piece of cake.
There was no need for me to go further.
The first slice is always the best and it declines after that.
Many people get into the “all or nothing” mindset when they slip up.
They think “well, I have already ruined my diet by having one slice of pizza so I may as well have the whole thing”.
That is the wrong attitude.
There is such a thing as damage limitation.
Each slice will make it harder to climb out of the hole you have dug yourself.
Did you go over by 250 calories?
No big deal.
Going over by 2000 calories is more difficult to correct.
It still is completely possible though (it will take a few days to recover instead of none).
Next time don’t make it harder than it needs to be.
The problem lies in when people turn one ”cheat meal” into a ”cheat day” which turns into a ”cheat month”and then a cheat year.
You can see how bad habits can manifest with the wrong mindset.
If you do slip up then get right back on the saddle.
Don’t fall off never to get back on.
After you have pulled yourself away from whatever pie, pizza or pastrami you got yourself into the correction can begin.
Depending on how many calories you consumed, most likely you won’t have much left.
This means you should reduce your calorie intake for the rest of the day but don’t starve yourself.
One day of a bad food intake won’t make you fat just like one good day won’t make you fit.
Try to hit a relatively high protein target regardless.
Tomorrow continue eating in a calorie deficit for fat loss.
Don’t give up.
Get right back in the gym the next day and continue on.
So what’s the big deal about a cake?
This was a lesson on dietary adherence and how to not cheat on a diet.
Thanks for reading,
P.S Leave a comment down below to let me know what you think. What is your favorite food to enjoy?