Cheat Day

Being on a diet in of itself, conjures up a bunch of feelings and emotions related to food. Sometimes just saying the word diet makes you feel hungry! If you’re on a weight loss program like our Bio-HCG 2.0 Program, and you’re feeling like you’d like a little mental and physical reprieve, I recommend the following:


1. Set aside a day, preferably a Saturday, to eat whatever you want. Although it’s an opportunity to indulge, please don’t make yourself sick; eat to satisfaction, then stop.  If you have any known food allergy or sensitivity, this is definitely not a free pass to eat those foods!  At 10pm on Saturday, have your last meal.


2. Follow your cheat day by a day of Intermittent Fasting (IM). Very simply, on the Sunday after your Saturday cheat day—don’t eat.  To support your body during the day, I do recommend four things: plenty of water, green tea, Power Greens*, and BCAA** (branch chain amino acids). Below is a sample IM day:


10 PM Saturday:

• Eat your last meal of the day
• Drink 500 mL (2 cups) of water

10 AM Sunday:

• Drink 1 L (4 cups) of water + 1 serving Power Greens*
• Drink 250 mL (1 cup) of green tea
• Take 5 grams BCAA (branched chain amino acids) powder** (or take 5 capsules)

3 PM Sunday:

• Drink 1 L (4 cups) of water + 1 serving Power Greens
• Drink 250 mL (1 cup) green tea
• Take 5 grams BCAA (branched chain amino acids) powder (or take 5 capsules)

10 PM Sunday:

• Eat a small snack before bed
• Drink 500 mL (2 cups) of water


*Power Greens can be purchased at Ratio Wellness & Chiropractic; I like combining Power Greens and BCAA powder in a 20-30 oz container with ice. Shake well.

**BCAA can be found at The Vitamin Shoppe (brand: BodyTech), or any health food store

For more information on Intermittent Fasting, I recommend reading the PDF  by John Berardi, PhD of Precision Nutrition.


Having a cheat day not only has the obvious psychological benefit, but by dramatically spiking caloric intake once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn’t down-regulate from extended caloric restriction.