Cheat on Your Diet and Still Lose Weight

You can stay healthy and lose weight even if you cheat. In fact, Dr. Oz grants you permission to cheat on your diet for one day a week by following this “Fat-urday” Cheat Plan.

Cheat on Your Diet and Still Lose Weight

Contrary to what you may have heard, a cheat day during a diet is not bad thing. That’s because it allows your body to take a rest from the plan you’ve been sticking to all week and eases restrictions temporarily.

Tons of dieting experts agree that you should build in “cheat days” since too much deprivation can actually lead to more cravings, causing you to break from your diet. In addition, going off your diet once in a while stimulates the thyroid gland and can “wake up” your metabolism. Cheating in a sensible way will help steer you toward success in the long-term.

Still, a cheat day should follow some guidelines, and Dr. Oz has taken the guesswork out for you with his Fat-urday Cheat Plan. This entire day adds up to less than 1400 calories, which means there is still some wiggle room for your own treats. Go ahead – indulge yourself once a week. Remember: If you’re trying to lose weight, limit total calorie intake to between 1500-1600 calories per day.


Dr. Oz’s Fat-urday Cheat Plan


1. Choose Your Fat-urday Cheat Day

Decide at the beginning of the week which day you want to make your cheat day so you have something to look forward to. By doing so, you’ll be less likely to cheat during the rest of the week. Also, make sure there are at least 5 days between your cheat days.

2. Eliminate the Binge Temptation

Don’t let your cheat day turn into a binge day. First, avoid eating in certain locations that can encourage mindless eating, such as:

  • in your car
  • while walking around the house
  • standing up in the kitchen or eating out of the fridge

Also refrain from eating straight from a bag or carton. To avoid  binging, always put your food on a small plate, and eat while you’re sitting down. This will help increase your awareness of how much food you’re putting in your mouth.

3. Have a Fat-urday Schedule

Even though you’re taking a day off your diet, you should still stick to a structured meal plan. Dr. Oz’s Fat-urday Meal Plan includes 3 meals and 2 snacks that each target a different craving.

Dr. Oz’s Fat-urday Meal Plan


Breakfast: Eat Your Cheat Fat

It’s best to eat fat in the morning since it provides a good source of energy and fuel throughout the day, and you’ll have plenty of time to burn it off.

Eggs are full of good protein and will keep you full. Swap regular bacon for extra lean turkey bacon. Enjoy it all in a breakfast wrap.

Order or prepare:

  • 2 strips of turkey bacon
  • 2 eggs
  • Whole wheat wrap

A.M. Snack: Eat Your Cheat Salt

For your salt fix, try brie or goat cheese, both lower-calorie cheese options, on whole grain crackers. Salt can cause fluid retention so it’s best to have your salty snack early – and drink it with a glass of water to help flush out the sodium. One thing we crave about salt is simply having access to it. Once you get your craving for it out of the way, you can stop thinking about it.

You’ll need:

  • 1 oz Brie or goat cheese
  • 7 whole-grain crackers
  • Grapes
  • Tall glass of water

Lunch: Eat Your Cheat Carb

Carbs increase levels of serotonin, which  make you feel full and reduce your desire for more carbs throughout the day. Be sure to choose a healthy carb made with whole grains. Carbs also stimulate thyroid function, which turns on your metabolic thermostat. For lunch, enjoy whole-wheat pizza with grilled chicken, for added protein, and plenty of fresh veggies to fill you up.

Order or prepare:

  • 1 slice of whole wheat pizza topped with grilled chicken and veggies

P.M. Snack: Eat Your Cheat Sugar

Frozen yogurt with almonds or other nuts will give you an instant boost to help you combat the post-lunch energy dip that often occurs around 3 p.m. Almonds and nuts add a good source of protein. By having your sugary snack in the afternoon, you’ll be leaving enough time to burn it off before you go to bed.

Order or prepare:

  • ½ cup low-fat frozen yogurt
  • 10 almonds

Dinner: Eat Your Cheat Protein

Many people avoid red meat while dieting. For your Fat-urday dinner, go ahead and splurge on a steak for your cheat protein. Always choose a lean cut and some healthy roasted root vegetables instead of French fries. If you’re cooking at home, cut parsnips, carrots and rutabagas into sticks and roast at 400° F for 25-40 minutes.

Order or prepare:

  • 4-ounce lean strip steak
  • Root veggie “fries"

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Presented by USANA.