It's better to indulge in meals once a few days

Indulgence meals are recommended no more than once a week, and the specific frequency should be adjusted based on the weight loss stage, metabolic rate, and exercise intensity. The main influencing factors include basal metabolic level, daily calorie deficit, exercise expenditure, psychological needs, and weight fluctuation threshold.

1. Metabolic level:

Individuals with a high basal metabolic rate may increase the frequency of indulgent meals appropriately. People with high muscle mass have higher resting energy expenditure, and consuming high carbon water 1-2 times a week can actually stimulate leptin secretion and avoid the plateau period. But patients with metabolic syndrome need to strictly control the frequency to prevent the aggravation of insulin resistance.

2. Calorie Gap:

Maintaining a daily calorie gap of 500 calories, having an indulgent meal once a week can help prevent metabolic adaptation. It is recommended to choose high-intensity training days to offset some of the excess heat by utilizing the effect of excessive oxygen consumption after exercise. When experiencing hunger or fatigue during training for three consecutive days, a small indulgent meal can be added temporarily.

3. Exercise intensity:

Strength trainers can arrange carbohydrate supplementation during the post workout meal, preferably twice a week. It is recommended that high-intensity interval training participants synchronize their indulgent meals with training days and utilize the principle of glycogen excess recovery to improve their exercise performance. For sedentary individuals, the interval should be extended to 10-14 days to avoid fat accumulation.

4. Psychological regulation:

For those who are prone to overeating due to strict food control, the 5+1+1 model can be adopted: 5 days of strict diet, 1 day of flexible diet, and 1 day of indulgent meals. Reduce psychological deprivation by satisfying appetite in stages, but control the calorie intake of indulgent meals to no more than 150% of daily intake.

5. Weight monitoring:

It is recommended to temporarily stop eating on an empty stomach in the morning when the weight gain exceeds 1.5% for three consecutive days. Women can increase their intake of high-quality fat one week before their menstrual period to replace indulging in high sugar. Those with edema constitution should pay attention to their sodium intake. When the weight enters the plateau period, increasing the frequency of indulgent meals in the short term may disrupt metabolic adaptation. The implementation of indulgent meals requires scientific dietary management strategies. It is recommended to choose the morning time slot, prioritize the intake of protein and complex carbohydrates, and avoid high-fat diet before bedtime. Combining resistance training within 48 hours can optimize nutrient distribution, and olive oil fried steak with mixed grain rice is an ideal choice. Long term controllers can adopt the 80/20 rule, where 80% of their calories come from a healthy diet and 20% are reserved for enjoyment oriented foods. Record dietary logs to monitor physical reactions, and adjust the plan promptly when there is persistent bloating or blood sugar fluctuations. Special groups such as diabetes patients need to take carbon water cycle diet under the guidance of doctors.