Some call them “cheat meals” but I like to refer to them as “refuel meals”. These are meals that are
essential and a key component to your fitness goals and success. It is important to refuel not only
your glycogen stores but more so your mind but your body, and pallet. A “refuel meal” will not hinder
your progress but rather only help!
When I say “refuel Meal” I am not talking about a full out binge but rather something that your body
is craving or something that you like but is not on your daily diet plan. Let me first clear something
up, Did you know that junk food or “bad foods” are not what make you fat but rather it is the added
calories that put on the extra weight we are afraid of. If all you ate was 1500 calories of junk food,
most likely you will not gain weight. Is it healthy, no but you are not in a calorie surplus. Now,
mind you, you would only be able to have small amounts of this unhealthy food and why would you want
to do that?? Excess calories is what causes weight gain. People think that it is a cheeseburger or
pizza that causes you to gain weight but in reality, it is the added calories. A typical cheeseburger
has way over 1000 calories so that is about half, depending on your personal needs, of your daily
calorie allowance. Now if you know that you are going to have a “refuel meal”, you can alter your food
choices that day and the day after and allow for your special meal. If you know how to follow a set
program and allow for a meal to “refuel” your mind body and soul, the meal will do nothing but help
you with your progress and recharge your batteries!
When you do decide to have a “refuel meal”, I suggest still making wise suggestions. First of all,
I suggest a “refuel meal” 1-2 times a week and keeping it still within reason! I suggest, continuing
to modify the meal. For example, If you are dying for a burger, maybe remove the cheese and mayonnaise
and ask for a side salad instead of the fries. You see you are allowing yourself the burger and just
making the clean choices to still keep the calorie count and unnecessary fats within reason. I also
always suggest eating your “refuel meal” at home. You can make the most amazing burger on a whole
wheat bun and with sweet potato fries. You can also make a super healthy pizza with tons of veggies
and grilled chicken. You can get a lot more bang for your buck when you eat at home. You are still
having a fun “refuel meal” of your choice, but you know what you are putting in it and can still alter
the meal to be much healthier than a meal out. Sushi is one of my favorite meals out! You
typically know just what you are getting but if it is not sushi, I prefer to make my delicious “refuel”
meal in! 🙂 Not only is it tasty and you can have more of it but it is much cheaper!
Depriving yourself completely of your favorite foods is a perfect way to make yourself miserable
and you hold the chance of falling of any fitness program because mentally you drive yourself crazy.
It is so true that you want what you can’t have. Watch, have something you are dying for and watch how
you free your mind and your cravings disappear! It is all about balance between staying fit and
achieving your goals while still enjoying life!
With proper balance, you can stay within in a reasonable calorie intake and still enjoy those foods
you have always loved so much but don’t see on your daily fitness program.
A few pointers for the days you plan a “refuel meal”. I would follow these pointers on the
day of and the day following your meal.
Be sure to take account for that in the rest of your meals that day and make a conscious effort to
still eat every 2-3 hours but eat foods lower in calories such as your lean proteins and tons
of green veggies. I love to eat lean proteins such as egg whites, 99% lean turkey or fish on the days
I have my “refuel meal”
Be sure to get in your exercise and if you ever do HIT training or take an intense boot camp class, a
day you are enjoying a “refuel meal” is the perfect day for that type of training! Not only will you
feel better mentally but your metabolism will be revved up and burn right through that meal, like
nothing.
Be sure to make a few simple changes to your meal, as I suggested, still modifying it slightly so that
you are not getting any excess calories or fat that doesn’t make or break the meal.
If you can, make your refuel meal at home! Get creative, find a good recipe, have fun and enjoy the
process of cooking and enjoying your meal!
Please, it is important to Get right back on track after that meal, right away. Don’t allow yourself to
fall in the trap of one “refuel meal” means a “refuel weekend”. Keep your refuel a meal and then
continue with your fitness plan the following meals and the following day.
Plan Wisely and refuel your mind body and pallet!! Part of the journey, enjoy!
