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Tips to recover from a cheat meal!

Tips to recover from a cheat meal!

Tips to recover from a cheat meal! Everyone messes up sometimes, that’s okay. The most important thing is how you get back from it!

Because I am going, to be honest, you are going to mess up at some point. Even successful dieters mess up sometimes.

And that is okay, we all do. Whether it is a planned cheat meal or not, we all go off track at some point. There is nothing wrong with this, what is important is how you get back from this.

So a while ago I wrote an article about how you can incorporate cheat meals without messing with your diet. You can see this post as a follow-up, this post is what to do afterward.

Cheat meals

Let me say once again that I don’t like the term cheat meals, I think it gives a negative sound to the food you eat. Nutrition isn’t as black as white as most people think, and you can’t label foods as 100% bad or good.

So let’s say you went totally off the track of your normal diet. This happened you can’t do anything about this anymore, now it is important to look at the way you are going to get back from this.

Because that is the most important thing, get over it and getting back on track as soon as possible. And this sounds easier than it is honestly.

A lot of us tend to feel guilty after going off track and feel like we need to make up for this.

We feel we need to make up for this and we do this in two ways, decrease our calories the next day(s) or spend hours on the treadmill. Or even worse, we do both. Know that this isn’t the way to get back on track.

Doing this is called yo-yo dieting because the low calories and extra cardio will make you even hungrier. And then you end up cheating again, and restriction, cheating, etc…. You get the idea.

Weight gain after the cheat meal

Another important thing you need to understand is that the weight you gain on the scale isn’t all fat gain. There are so many different factors that influence the number on the scale, so it isn’t all fat gain!

Yes, you might feel bloated and like you gained 10 pounds but this isn’t the case. Stomach bloating can happen because of many reasons.

When you consume more salt, carbs, water or just more food in general. So this is also totally normal and something you can expect to happen!

Restriction after cheating

When you feel like you need to cheat or your diet is way too restrictive you might want to look at some different diet options out there.

One of my favorite diets out there is the IIFYM diet, or if it fits your macros.

A real quick explanation: the IIFYM diet allows you to basically eat anything you like (in moderation), as long as you stay in your macronutrient targets. This makes it possible to lose fat while eating pizza and cookies!

Of course, you need to keep your general health in mind. That is why a lot of dieters follow the 80/20 rule.

Meaning that you get at least 80% of your calories from ‘clean’ sources. Like fruits, veggies, whole grains and healthy fats.

The other 20% can be used to fill up your macros with whatever the hell you want. You don’t have to follow the 80/20 rule exactly it can also be 85/15, 90/10 etc..

But try to get at least 80% of your calories from clean foods.


To give a real quick summary of what to do after cheating: get back on track. There is really no reason to punish yourself for enjoying some foods.

It is important to make sure you don’t end up in a yo-yo dieting cycle. This will do you more harm than good!

Don’t forget to share and let me know your thoughts!