For those unfamiliar with the term, “cheat meal” means “messed up meal”.

This well-known expression presupposes that we could periodically have a hypercaloric meal (rich in calories compared to a normal meal).

Cheat Meal - Should I include it in my diet?

First, it should be noted that in these meals, the calorie intake can vary between 1000 and 9000 calories in one meal.

In my opinion, the problem with cheat meals is how often we do it. So, “cheat meal – should I include it in the diet?”

First, define what your goal is in terms of your weight and body composition: do I feel good as I am or do I want to lose weight and improve my fitness?

Second, there is not enough scientific evidence to verify that cheat meals develop changes in metabolism, in order to lose weight more quickly.

Thus, the only benefit that this practice can bring is the possibility of having social meals and the relief of stress caused by the diet, which can be a factor that facilitates adherence to the eating plan.

It is also important to mention that this practice often leads to an increase in the difficulty in returning to the routine in the days following the free meal.

Therefore, it is important to understand and have enough control so that when having a free meal is just one meal and not the whole day, which may be enough to compromise the results of the entire week of effort.

Cheat Meal - Should I include it in my diet?

But a delicious meal doesn’t have to be a less healthy option! The ideal is, whenever possible, to choose food that, being healthy, still gives that feeling of comfort. I leave some suggestions that will help!

1. The Big Book of Healthy Eating

In The Great Book of Healthy Eating, nutritionist Ágata Roquette gives, in addition to practical advice for the whole family, 50 delicious and easy-to-prepare recipes to maintain a healthier diet.

2. Everything we eat

“Geninha Horta Varatojo – director of the Macrobiotic Institute of Portugal (IMP) and one of the main macrobiotics professors in the country – offers here all the tools for those who want to get started in macrobiotic cuisine, or for those who already know and want to improve. suggestions, from soups to desserts and even drinks and home remedies.”

Here I leave one of the countless recipes you’ll find in this book, super simple and multifaceted:

Rice Cream

  • 1 cup of soaked rice
  • 6 to 8 cups of water
  • 1 pinch of salt


Wash rice and cook in the same way as pressure-cooked rice. In case you prefer to use a normal pan, do not let all the water be absorbed. For variety, you can add vegetables to taste, such as cabbage, carrots, onions, etc. You can also cook this cream with an umeboshi plum, which in turn replaces the salt.

TIP: Strengthens the digestive system and is good for people who are debilitated or convalescing. Great to eat for breakfast, garnished with dried fruit, fruit jam, rice honey, cinnamon, lemon zest, etc.

3. Fast and delicious food

The irreverent chef tells us “I never compromise when it comes to taste, but there are many tricks I’ve learned over the years to save time while we’re cooking.

In this book, I share that knowledge and my experience to help you make incredible meals in a snap. These are the recipes I resort to whenever the time is short. Using bold flavors and time-saving tricks I know I can make superior food in less than 30 minutes.” - Fast and delicious food

Neste livro vai encontrar pratos variados e deliciosos como este:

Recipe - Frying Salmon with Hollandaise Sauce and Pink Grapefruit, Gordon Ramsay

For more articles visit a-chiclete, a-viagem and a-educa!

Inês Ligeiro Moreira | Cédula 2867N

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