Cheat To Lose is a diet set out in a new book by Joel Marion. The Cheat To Lose approach gets more deeply into earlier dieting principles of aerobic and strength training and high-protein small and frequent meals.
What is the Cheat To Lose Diet?
The goal of Cheat to Lose diet is to manipulate the level of the hormone leptin - this naturally falls when calorie intake drops as happens in most dieting regimes, thereby restricting the tendency for the body to keep burning fat, so weight loss slows down or stops.
Marion’s main objective is to increase the leptin level, and since Leptin supplements are not available, there is an increase of caloric intake boosts leptin and ‘tricks’ the body into resuming weight-loss - in fact suggests that a single day of overfeeding or ‘cheating’ restores leptin levels and the resumption of weight-loss activity.
This is the ‘cheat day’, when you can consume foods “you crave without feeling guilty” - or so says the book.
The 2 main phases suggested are: The Priming Phase
One week of reduced carb, one week of Low Glycemic Load carbohydrates, one week of Higher Glycemic Load, and then a “cheat day” - as shown in the book:
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
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 begins with two low-carb days, followed by an increasing Glycemic Load on each of 4 days, finishing with a ‘cheat day’. The idea is to manipulate leptin levels in order to maximize fat loss.
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Low Carb
Low Carb
Low GI/GL
Low GI/GL
Higher GI/GL
Higher GI/GL
CHEAT day
Daily exercise is recommended, including suggested strength or resistance training, and the book includes ideas and tips, many medical references, suggested meal plans, and recipes. Some supplementation is recommended by the author.
These exercises can be used with the Cheat to Lose Diet.
Sample Meal Plans for the Cheat To Lose Diet (recipes in book)
Priming Phase Menu Day 1: Low Carb
Breakfast African Bobotiel Snack - Chocolate Peanut Butter Protein Smoothie
Lunch Grilled Tuna Salad Herbal tea
Snack Fruit juice sweetened yogurt Snack - Sliced fresh ham, mixed nuts
Snack - 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 - Berry Blast Protein Smoothie Lunch Ground turkey and lentil soup, navel orange Snack - 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 - Protein Energy Bar
Lunch Balsamic Chicken with Chickpea Puree Snack - 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
