The Cheat to Lose plan allows for a great deal of variety -- from steak to chicken and fish and the typically “off-limits” breads, pastas, rice, and potatoes. Because the research has shown leptin to be so highly correlated with carbohydrates, we strategically manipulate carb intake during the week to keep leptin levels high even when not cheating.
Of course, there are rules – never stuff yourself to the point of discomfort – that’s not the purpose of the Cheat Day; it’s supposed to be something you enjoy, not regret. Other than that, there aren’t any limits on the types of foods that folks can cheat with or anything like that.
Eat until you’re moderately full and then tackle your next craving when you’re hungry again.
During the first three weeks, known as the Priming Phase, expect to lose from 7 to 12 pounds. Once you’ve moved on to the Core Phase, weight loss usually is about two pounds and two inches every week.
The types of foods depend on the day of the week, but the typical structure is the main 3 meals with snacks in between. There is protein with every meal to keep blood sugar under control and there are also plenty of healthy fats and a variety of carbohydrates again depending on the day. Here is just one example from the 12 weeks of meal plans included in the book:
