The Cheat To Lose Diet was written by Joel Marion. It is based on the earlier dieting principles of aerobic and strength training, and high-protein small and frequent meals.
What is the Cheat To Lose Diet?
The Cheat to Lose Diet aims to control the level of the hormone leptin. Leptin levels drop when caloric intake decreases, thereby restricting the body's tendency to keep burning fat, which results in the slowing of weight loss.
Marion's aim is to increase the leptin level. Since leptin supplements are not available, he claims that increasing the caloric intake will help boost leptin and "tricks" the body into resuming weight-loss, and suggests that leptin levels can be restored with a single day of overfeeding or "cheating".
This is the cheat day, when you can consume foods.
It contains of 2 main phases:
The Priming Phase
One week of reduced carbohydrates and Low Glycemic Load carbohydrates. One week of Higher Glycemic Load carbohydrates, and after that a "cheat day" as shown in the book:
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Sunday |
|
Tuesday |
Wed |
Thursday |
Friday |
Sat |
| Week 1 |
Low Carb |
Low Carb |
Low Carb |
Low Carb |
Low Carb |
Low Carb |
Low Carb |
| Week 2 |
Low GI/GL |
Low GI/GL |
Low GI/GL |
Low GI/GL |
Low GI/GL |
Low GI/GL |
Low GI/GL |
| Week 3 |
Higher GI/GL |
Higher GI/GL |
Higher GI/GL |
Higher GI/GL |
Higher GI/GL |
Higher GI/GL |
Cheat Day |
|
The Core Phase
Each week starts with two low-carb days, then increasing Glycemic Load on each of 4 days, finishing with a "cheat day". The idea is to manage leptin levels in order to maximize fat loss.
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Sat |
Low Carb |
Low Carb |
Low GI/GL |
Low GI/GL |
|
|
CHEAT day |
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Daily exercise is recommended, including suggested strength or resistance training, and the book includes many medical references, suggested meal plans and recipes.
Sample Meal Plans for the Cheat To Lose Diet (recipes in book)
Priming Phase Menu
Day 1: Low Carb
Breakfast
African Bobotie
Snack - Chocolate peanut butter protein smoothie
Lunch
Grilled tuna salad
Herbal tea
Snack
Fruit juice sweetened yogurt
Snack (contains sliced fresh ham, mixed nuts)
Dinner
Grilled salmon, mixed greens
Day 2: Low Carb
Breakfast
Tomato-basil omelet
Snack (contains 2 hard-boiled eggs, celery)
Lunch
Bunless 95% lean cheeseburger, broccoli
Snack (contains low-carb vanilla protein shake, 1 ounce Cheddar cheese)
Dinner
Insalata Mista with Lemon-garlic chicken
Day 8: Low GI/GL
Breakfast
Raw oatmeal with dried fruit
Snack (contains Berry blast protein smoothie)
Lunch
Ground turkey and lentil soup, navel orange
Snack (contains strawberry parfait)
Dinner
Asparagus-stuffed chicken
Day 9: Low GI/GL
Breakfast
Ham and egg white omelet (1 to 2 whole eggs, plus additional whites), oatmeal (plain rolled oats) topped with ground flaxseeds and strawberries
Snack (contains protein energy bar)
Lunch
Balsamic chicken with chickpea puree
Snack (contains chocolate peanut butter protein cookies)
Dinner
Grilled lamb and couscous salad
Day 15: Higher GI/GL
Breakfast
Apple-Carrot Muffins (Chapter 13)
Snack
Peach Cobbler Parfait (Chapter 17)
Lunch
Chicken noodle soup
Snack
Metabolic Drive Protein Energy Bar
Dinner
Breaded Chicken with Rice (Chapter 15), spinach
Day 16: Higher GI/GL
Breakfast
Lumberjack’s Breakfast (Chapter 13)
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