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Cheat To Lose is a diet set out in a book by Joel Marion.
The Cheat To Lose approach gets more deeply into earlier dieting principles of aerobic and strength training and high-protein small and frequent meals.
What is the Cheat To Lose Diet?
Cheat to Lose aims to manipulate the level of the hormone leptin – this naturally falls when calorie intake drops as happens in most dieting regimes, thereby restricting the tendency for the body to keep burning fat, so weight loss slows or stops.
Marion’s objective is to increase the leptin level, and since Leptin supplements are not available, he claims that an increase of caloric intake boosts leptin and ‘tricks’ the body into resuming weight-loss – in fact suggests that a single day of overfeeding or ‘cheating’ restores leptin levels and the resumption of weight-loss activity.
This is the ‘cheat day’, when you can consume foods “you crave without feeling guilty” – or so says the book.
The 2 main phases suggested are:
The Priming Phase
One week of reduced carb, one week of Low Glycemic Load carbohydrates, one week of Higher Glycemic Load, and then a “cheat day” – as shown in the book:
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week 1 | Low Carb | Low Carb | Low Carb | Low Carb | Low Carb | Low Carb | Low Carb |
| Week 2 | Low GI/GL | Low GI/GL | Low GI/GL | Low GI/GL | Low GI/GL | Low GI/GL | Low GI/GL |
| Week 3 | Higher GI/GL | Higher GI/GL | Higher GI/GL | Higher GI/GL | Higher GI/GL | Higher GI/GL | CHEAT day |
The Core Phase
Each week begins with two low-carb days, followed by an increasing Glycemic Load on each of 4 days, finishing with a ‘cheat day’. The idea is to manipulate leptin levels in order to maximize fat loss.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Low Carb | Low Carb | Low GI/GL | Low GI/GL | Higher GI/GL | Higher GI/GL | CHEAT day |
Daily exercise is recommended, including suggested strength or resistance training, and the book includes ideas and tips, many medical references, suggested meal plans, and recipes. Some supplementation is recommended by the author.
These exercises can be used with the Cheat to Lose Diet.
Sample Meal Plans for the Cheat To Lose Diet (recipes in book)
Priming Phase MenuDay 1: Low Carb Breakfast Lunch Snack Dinner Day 2: Low Carb Breakfast Lunch Snack – Low-Carb Vanilla Protein Shake, 1 ounce Cheddar cheese Dinner |
| Day 8: Low GI/GLBreakfast Raw Oatmeal with Dried Fruit Dinner Day 9: Low GI/GLBreakfast Lunch Dinner |
| Day 15: Higher GI/GLBreakfast Apple-Carrot Muffins (Chapter 13) Snack Peach Cobbler Parfait (Chapter 17) Lunch Chicken noodle soup Snack Metabolic Drive Protein Energy Bar Dinner Breaded Chicken with Rice (Chapter 15), spinach Day 16: Higher GI/GLBreakfast |
Other high protein recipes can be found here.
By Mizpah Matus B.Hlth.Sc(Hons)
- Citations:
- Heymsfield, S. B., Greenberg, A. S., Fujioka, K., Dixon, R. M., Kushner, R., Hunt, T., … McCamish, M. (1999). Recombinant leptin for weight loss in obese and lean adults: a randomized, controlled, dose-escalation trial. Jama, 282(16), 1568-1575. link
- Havel, P. J., Kasim-Karakas, S., Mueller, W., Johnson, P. R., Gingerich, R. L., Stern, J. S. (1996). Relationship of plasma leptin to plasma insulin and adiposity in normal weight and overweight women: effects of dietary fat content and sustained weight loss. The Journal of Clinical Endocrinology Metabolism, 81(12), 4406-4413. link
Last Reviewed: January 25, 2018
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