The Structure of The Cheat Day- Interview With Tim Ferriss

The following explains the photos I posted yesterday about my cheat day. I find this so interesting. 

The Structure of The Cheat Day- Interview With Tim Ferriss

In terms of the structure of the cheat day, there are a couple of things you can do to minimize the fat gain during that cheat day.  The first is to just make your first meal when you wake up,  one small non-binge meal.  So my default tends to be one or two whole eggs – free-range organic eggs – two whole eggs with some spinach and vegetables, like in a small bowl.  It’s not a big meal.  And that will slightly inhibit your appetite for the rest of the day.  And it’s not a bad thing.  My next meal is usually I’ll walk down the hill to my favorite bakery, and I’ll get two chocolate crescents, a big cup of coffee and grapefruit juice.  And there are reasons for this.The rock-cheat-meal | www.4hourbodygirl.com

So the grapefruit juice, you’ll notice I’m breaking my rule but this is my day off.  If you have fructose, especially something like grapefruit juice, it flat lines your glucose response.  It can help prevent huge glucose spikes when you eat a bunch of crap.  So I will make a point of having this early in the day on my binge day.  It also solves fat loss.  But here’s the thing.  It solves fat loss, but for this particular day it will minimize fat gain.  So those are two different things, but it’s important to realize the difference.

The caffeine is also important.  You don’t have to consume caffeine, but by having coffee, and I’ll do this two or three time throughout the day, it increases the speed of gastric emptying, so the speed at which food leaves your stomach and passes through your digestive tract.  So what does that mean?    That means you’re absorbing through your calories.  So there’s a message to that madness as well.

And then throughout the day you can use various types of tricks.  In the chapter “Damage Control” one of them very simple would be just getting the juice from let’s say three to four limes or lemon wedges and consuming than before you have your meal, which when I tested – I had a medical device implanted in my sides to measure blood glucose 24/7 for about three weeks and tracked everything – it tends to lower the blood sugar response by at least 10%.  And that’s significant if you compound it over time.  Cinnamon also very helpful.  So I always put cinnamon in my coffee at the same time I have the pastries, which is usually my second crappiest meal of the day.

Lunch I might have let’s just say Thai food with some rice.  I usually don’t have rice, but I’ll have Thai food with rice because I love rice if I’m allowed to have it.  And then for dinner that’s when I’ll also go crazy, so I might have a huge full pizza, wild nettle pizza with an egg on top with some wine and then afterwards I’ll have an espresso and some ice cream.  And that’s pretty much what it looks like.

You can also use exercise very effectively during that day to minimize fat gain by understanding how you can increase insulin sensitivity.  I won’t go into all the details, but there are a lot of things you can do to prevent fat gain while binging.  So this is also very helpful for times like Christmas or Thanksgiving or New Years.

There you have it! The Structure of The Cheat Day- Interview With Tim Ferriss.

What’s your favourite things to eat on your cheat days?

Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com

5 Min. Low Carb Mixed Berry Chia Jam

5 Min. Low Carb Mixed Berry Chia Jam | www.4hourbodygrl.com

I’m always looking for quick & easy+healthy+low carb options that taste good. I love my protein pancakes in the mornings, but do not want to put sugary syrup on them so I stumbled upon a great idea on Pinterest, and then decided to make my own version with what I had in the fridge. A 5 Min. Low Carb Mixed Berry Chia Jam is the perfect topper for protein pancakes on your low carb diet.5 Min. Low Carb Mixed Berry Chia Jam | www.4hourbodygrl.com

I better start with the disclaimer that this jam won’t be for everyone – if you want the traditionally sugar laden vibe, this probably isn’t for you. But if you like adding omega3’s and rich antioxidants anywhere you can into your life whenever possible and you’re okay with some texture (and a TON of flavor) in your jam, you and I belong to the same family. Hello and welcome.

I love jam and my son loves jam too, but the store-bought versions are all full of refined sugar.

 This is so cool! It’s sweet, it’s tart, it’s healthy, it’s quick and it’s easy. Love+love+love… That’s a lot of L-O-V-E!

 Fruit is not generally a slow carb food, but  a small amount berries that are rich in antioxidants, mellowed out but the chia seeds works because they are powerful little guys. They help prevent blood sugar spikes, are full of fiber, omega-3 fatty acids, calcium and other minerals, and are also a good plant-based protein source!  

chia-seeds-in-a-bowl | www.4hourbodygrl.com

You CAN freeze this recipe, too, and you should. If I’m making enough for one recipe, I’ll usually just get double the ingredients and make another batch. That way I can save myself a nice big jar of it in the freezer for an upcoming busy morning when I need it – NOW, plus less clean-up. You know I’m all about less clean-up.

Fresh, homemade, healthy, and not totally authentic but still ultra delicious – this is my version of homemade jam (made in the BLENDER in FIVE MINUTES). 

Close up of frozen mixed fruit - berries -5 Min. Low Carb Mixed Berry Chia Jam | www.4hourbodygrl.com

5 Min. Low Carb Mixed Berry Chia Jam | www.4hourbodygrl.com
5Min. Low Carb Mixed Berry Chia Jam
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Ingredients
  1. 2 cups mixed berries (if using frozen, defrost first)
  2. 2 tablespoons chia seeds
  3. 2 tablespoons warm water
  4. 2 Stevia (or more to taste)
  5. 1/2 teaspoon vanilla
Instructions
  1. Add all ingredients to a blender or food processor, to mix everything together. I like mine chunky, but blend it the consistency you like. Taste it and add more stevia if you would like a sweeter jam. Pour everything out onto a beautiful jar and allow to set in the fridge, for about an hour.
  2. That's it!
Notes
  1. This will last in the fridge for about 1 month.
4- HOUR BODY GIRL https://www.4hourbodygirl.com/
Easy & Tasty, High Protein Veggie Nuggets | www.4hourbodygirl.com
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