There are only two rules to cheating properly on the Cheat System Diet.
1. The first is to concentrate on what’s going to make you feel full which are the Eats. The rule of thumbs is to aim for 80 percent of calories from the EATS list. This gives you tremendous room for error in other areas of your life. The reason this rule works is that it is EASY to get protein and fat in your diet. And hard to get in vegetables. When you start doing this, you are not even on a diet. This is just what you do, and people won’t even notice long enough to give you a problem about it.
2. The second rule is to eat 3 meals a day INSTEAD of snacking.
A lot of people freak out when they realize that they will be eating three meals a day on the Cheat System Diet.
And I know why, we are addicted to snacking!
There are many nutritionists, diet experts, and doctors who recommend frequent smaller meals. And while that works for some people (athletes especially) it does not help you lose weight.
The theory goes that if you constantly feed your system, it “burns” calories constantly.
But what dietitians have really found is that eating small, frequent meals actually increases your appetite and the amount of calories you eat, making it harder to lose weight.
And while there is some benefit to constantly burning your body’s engine, it simply does not make up for the extra calories you’re eating.
Three different studies in Britain and the US have shown there is no benefit to eating small frequent meals.
Remember how we talked about sugar burning versus fat burning in chapter 3? Eating frequent meals does the exact same thing as the burn and churn workout: it keeps you in sugar burning mode.
Spacing out your meals encourages the body to enter fat burning mode, even though you’re not working at all.
This helps you lose more weight!
What we’d like for you to do is eat three meals a day and entirely avoid snacking if you can.
If you have a challenging work and home schedule or been in a frequent eating schedule you may find that you’re starving and have to eat a snack between meals during the first week on the Cheat System.
I get that and it’s totally okay.
An easy way to wean off snacks is to try expanding the time between meals, bit by bit.
If you can only last two hours today into space your meals and snacks out by two hours and 15 minutes. Your body gets used to the routine, just as your brain does, and it needs time to adjust.