I would be lying to you if I said I never fancy a nice Chinese or Indian takeaway, or my personal favourite, a juicy burger with mac & cheese. What if I told you that you can have a takeaway like this and still be in a calorie deficit?
First, we need to understand that when it comes to losing weight all you need to do is burn more calories than you consume on a frequent basis. We start by finding out how many calories you can consume and still be in a calorie deficit.
For someone that weighs 80kg and is moderately active 3 times a week that’s 2112-2464 calories a day depending how active they have been that day. Now, the value of a mac & cheese and a burger is worth around 850 calories.
In order to consume this meal and still be in a deficit, we need to make sure that for the rest of the day we keep our calorie intake at a certain level. Alternatively, bringing our calories down the next day or the day before to accommodate for this meal will also work.
So, it takes a little bit of planning and organisation to do this.
The other way to do this without even taking down your calories is by having a scheduled refeed. This can be done every 2-6 weeks depending on how your progress is going. A scheduled refeed is there for you to have a small window for you to increase your calories before you take them back down for the next 2-6 weeks.
We don’t recommend doing any of the above too often as the other thing to consider is the sugar in these types of meals. This will have an effect on your energy and hormone regulation which can make it harder to stay disciplined for the rest of your journey.
Don’t hesitate to get in touch for more clarification on this!