Maintaining a healthy weight is challenging, especially Fridays, Saturdays, Sundays, and extended weekends, increasing the risk of binge eating and weight gain. This is where healthy cheat meals and snacks come into play to help individuals stick to their diet while enjoying healthy junk food. Plus, finding the proper high-calorie carb-packed meal can help optimize the body’s hormones to prevent adverse effects on metabolism and hunger.
Contents
Cheat Meals
One way to look at a diet and still have the flexibility for sweet or savory foods is to set up the flexibility. To maintain health, practice portion control and eat healthy foods 80% of the time, allowing a 20% margin for the junk foods. To improve health, eat healthy foods 90% of the time, and allow a 10% margin until a health goal is reached.
Cheeseburger without the Buns and Sweet Potato Fries
- Try lean meat and replace the regular fries with sweet potato fries.
- It is high in carbohydrates and calories but still contains plenty of nutrients.
- Add a little salad, and there is a balanced meal that is the perfect fuel for working out.
Loaded Nachos
- High in calories and carbs.
- They can be made healthy with lean ground beef, beans, peppers, cheese, avocado, tomatoes, and jalapeños for a meal that incorporates quality protein and healthy fats.
- It can be made vegetarian by removing the meat and adding more beans and vegetables.
Fish Tacos
- Fish tacos are ideal for getting Omega-3s, lean protein, and vitamin D.
- Easy to put together and can be combined with radishes, cucumbers, red onion, fennel, olives, and lemon juice for added flavor and health benefits.
- By grilling, the calories will also be cut.
Pancakes
- Try to always have ingredients on hand to make some pancakes.
- Bananas, blueberries, strawberries, chocolate chips, peanut butter, and cinnamon apple sauce can be added.
Dark Chocolate
- Dark chocolate can be a healthy snack.
- Dark chocolate contains monounsaturated fats that can help improve cholesterol, blood sugar, and insulin levels.
- Dark chocolate also supplies vitamins, minerals, and antioxidants for heart and brain health.
Dietician Nutritionist
These are a few examples; the objective is to get individuals to learn to create their healthy cheat meals A diet or adjusting for a more nutritional food plan should always start with a nutritionist, dietician, or health care provider. They can help develop a customized plan that fits an individual’s specific needs. It is about finding the balance and creating a positive relationship with food.
Fibromyalgia Food Choices Nutraceutical Options
References
Coelho de Vale R, et al. (2016). The benefits of behaving badly on occasion: Successful regulation by planned hedonic deviations.
doi.org/10.1016/j.jcps.2015.05.001
Kuijer RG, et al. (2014). Chocolate cake. Guilt or celebration? Associations with healthy eating attitudes, perceived behavioral control, intentions, and weight loss. DOI:
10.1016/j.appet.2013.11.013
Murray SB, et al. (2018). Cheat meals: A benign or ominous variant of binge eating behavior? DOI:
10.1016/j.appet.2018.08.026
Warren JM, et al. (2017). A structured literature review on the role of mindfulness, mindful eating, and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. DOI:
10.1017/S0954422417000154
General Disclaimer, Licenses and Board Certifications *
Professional Scope of Practice *
The information herein on "Cheat Meals Healthy" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.
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Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License #: TX5807, Verified: TX5807
New Mexico DC License #: NM-DC2182, Verified: NM-DC2182
Multi-State Advanced Practice Registered Nurse (APRN*) in Texas & Multi-States
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Texas APRN License #: 1191402, Verified: 1191402 *
Florida APRN License #: 11043890, Verified: APRN11043890 *
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ANCC FNP-BC: Board Certified Nurse Practitioner*
Compact Status: Multi-State License: Authorized to Practice in 40 States*
Graduate with Honors: ICHS: MSN-FNP (Family Nurse Practitioner Program)
Degree Granted. Master's in Family Practice MSN Diploma (Cum Laude)
Dr. Alex Jimenez, DC, APRN, FNP-BC*, CFMP, IFMCP, ATN, CCST
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Licenses and Board Certifications:
DC: Doctor of Chiropractic
APRNP: Advanced Practice Registered Nurse
FNP-BC: Family Practice Specialization (Multi-State Board Certified)
RN: Registered Nurse (Multi-State Compact License)
CFMP: Certified Functional Medicine Provider
MSN-FNP: Master of Science in Family Practice Medicine
MSACP: Master of Science in Advanced Clinical Practice
IFMCP: Institute of Functional Medicine
CCST: Certified Chiropractic Spinal Trauma
ATN: Advanced Translational Neutrogenomics
Memberships & Associations:
TCA: Texas Chiropractic Association: Member ID: 104311
AANP: American Association of Nurse Practitioners: Member ID: 2198960
ANA: American Nurse Association: Member ID: 06458222 (District TX01)
TNA: Texas Nurse Association: Member ID: 06458222
NPI: 1205907805
| Primary Taxonomy | Selected Taxonomy | State | License Number |
|---|---|---|---|
| No | 111N00000X - Chiropractor | NM | DC2182 |
| Yes | 111N00000X - Chiropractor | TX | DC5807 |
| Yes | 363LF0000X - Nurse Practitioner - Family | TX | 1191402 |
| Yes | 363LF0000X - Nurse Practitioner - Family | FL | 11043890 |
