4 Lean Natural Weight Lessons To Be Observed

weight loss

1) Set aside one day per week as a cheat day. If your carbs are below 30 percent on your noncheat days, you may want to also up your carbs midweek, say, on Wednesday (as Jonathan does).

2 ) On cheat day, have your favorite dessert or food at one or two meals. Eat enough to get extra carbs to increase your daily total by 50 to 100 grams (don’t forget to include your post workout drink—or lack of one—in your calculations).


3) Don’t go berserk—no binging. Think of cheat day as a re w a rd for all of your diligence during the week. You get one or two treats—three slices of pizza (that’s about 75 grams of carbs) at one meal and a bowl of ice c ream (that’s about 50 grams) at another—then it’s back to strict days. In other words, cheat day is not a license to clean out your local Baskin-Robbins or eat an
e n t i re wedding cake (that’s about 2,000 grams of carbs!).

4) Up your carbs slightly on Wednesday. Eat about 50 extra grams of carbs midweek if your usual daily carb intake is at the low end—30 percent or below.

weight loss