TREAT MEAL- It is a single meal that veers from your planned eating plan and allow allows for free food choices.
In fact, when it comes to weight loss, Treat meal almost always prosper. That’s because under the right parameters, a weekly “Treat meal” has been proven to boost your metabolism and ward off feelings of deprivation—improving not only your ability to lose weight, but your ability to stick to your Food plan as well.
Here are the strategies that will help you enjoy Treat meal (once a week) while you on weight loss.
Plan Your Treat Meal
Plan when and what you’re going to eat. It’s a good idea to line up that treat meal on a weekend or social occasion. This also allows you to really pick a favorite food instead of wasting calories on something you didn’t enjoy.
Earn Your Treat Meal
One way Treat meals can boost the metabolism is by increasing levels of leptin, the “anti-starvation” hormone responsible for sending hunger messages to the body. When your body senses a calorie deficit, leptin levels drop, prompting the metabolism to slow down and conserve energy, according to a Health Journals.
Don’t Opt Treat meal when you are starving- so that you can plan it in right way and dont over do it.
Moderation is the key
A Healthy Eating plan and exercise program will help you lose 1 pound per week—a deficit of about 2,500 to 6,000 calories. In studies found that average sit-down restaurant meal serves up 1,205 calories, and it’s easy to see how cheating too big or too frequently, can undo your weight loss efforts in a matter of hours. If you’re serious about losing weight, limit yourself to one cheat meal per week. Pick a date, a mealtime and a restaurant; and put it in the diary. Planning is the key towards good health too.
EXERCISE Before You Feast
Another trick to minimize fat gains from your cheat meal is to deplete your glycogen stores—the sugar in your system that your body burns up for energy.
Why does it work? The body won’t store carbohydrate as body fat until its glycogen reserves are full, so the emptier your tank, the more room you have for, say, spaghetti, before it ends up on your thighs. How do you do it? Hit the gym or Walk or Workout before your Treat meal (ideally before you eat anything that day). High-rep circuit style workouts are the best depletion workouts. Even 20 minutes can make a dent.
Want an extra boost? Have a cup of black coffee before your sweat-sash. Studies show caffeine can increase fat metabolism when taken as a pre-workout supplement. (Caution- too much coffee not advisable as it can cause acidity, gut issues)
Take Your Own Order
It’s easy to be overwhelmed by temptations on the menu. Studies show that when people are presented with multiple food options, they eat more. Try to mentally limit the food choices you’re allowed in advance of your cheat meal by focusing on the options you absolutely love and crave. Choose a restaurant with a menu over a buffet and, if possible, peruse the options in advance. Head to your restaurant with a game plan: Have a good idea of what you’re going to order before the waiter arrives at your table. Stick to what you know you’ll enjoy most, and skip the rest.
Don’t INDULGE
Wait, what? Isn’t the whole idea of Treat meal is to stuff yourself, so that your sacrifice worth it? No. The Treat meal is an opportunity to eat what you like, not a mandate to eat what you can. There are two ways you can stop yourself from gorging. First, set time restraints. “Remember it’s a Treat meal, not a Treat day,” “Don’t go overboard and have a whole day of eating a lot of extra calories or eating a lot of junk food.
I always advocate PORTION CONTROL. (Yes, even when cheating.) My best advice is to order a half-portion of that thing you love. “Restaurant portions are way too big, so even when we plan on indulging, we end up going overboard,”
Savour Your Treat meal
Resist the urge to grab a stool at the bar and chow down while you watch the game. Research shows that people who eat while watching television eat an average 10 percent more in one sitting than they would otherwise. Not only that, “distracted eaters” go on to eat up to 25 percent more total calories over the course of the day.
Savor and enjoy. You’ve been looking forward to this all week, so appreciate the taste of your favorite foods and extend the fun. White adds that by slowing your roll, you’ll recognize when you’re full. That’ll help prevent overeating.
Right Way to Start your Treat meal
A few rounds of water, that is. Restaurant meals tend to be high in sodium, which throws off antidiuretic hormones—chemicals that control how much you urinate—and can leave you feeling dehydrated and bloated. Start replenishing your body while you indulge with a few large glasses of water. Drink a few glasses with your meal, before you hit the sack and when you wake up the next day. (And if you want to kickstart your jump back on the healthy eating train, try adding in a couple of Green Tea OR herbal Teas for weight loss).
Next day Back to your routine
“Everyone is entitled to a Treat meal, but no one is entitled to a cheat week—not even on your birthday. “Don’t think, ‘I just ruined my Food plan, so I’m going to keep eating whatever I want.'” Enjoy your meal and resume your Healthy plan ASAP. “This will keep you moving in the right direction and won’t allow for any permanent setbacks,” is what I like to quote.
As I said when you have WEIGHT LOSS As a goal you need to be specific in your food Habits – on your Maintenance – TREAT MEAL Frequency can be Increased while making sure you Exercise to burn it.
Sharing a list – so if you over do your Treat Meal following Exercise needed to burn it
- 1 Brownie – 60 laps in the swimming pool
- 1 Fried samosa 30 minutes of jogging
- 1 bowl popcorn – 30 minutes on the treadmill
- 1 laddu or Indian mithai – 45 minutes of walk
- One 6” pizza with cheese – 1 hour of cardio
- 1 bowl of wafers or chips – 30 minutes of walking
- 1 chocolate mousse – 60 laps in the swimming pool
- 1 cup bhujiya or farsan – 30 minutes of jogging
- 6 pakodas – 1 game of tennis or badminton or Squash
- 1 vada pav – 1 hour of walking
- 1 gulab jamun – 30 minutes of cross trainer
- 1 whisky soda – 30 minutes if treadmill at 6.5 km/hour
- 1 regular cake – climb up 10 floors
- 1 scoop of ice cream – 30 minutes of cycling
- 1 full pastry – unpardonable 30 min of treadmill at 7 km/hr + 30 minutes of cross trainer