Follow the 2/8 rule, which is 80% healthy eating, and on the premise that it does not affect your body shape and weight loss progress, the other 20% is chosen from your favorite desserts or other delicacies.

If your goal is to lose weight or reduce fat growth during the muscle building process, you should indeed minimize your intake of foods such as fried chicken, French fries, and desserts. These foods are cheat meals for you. , because once consumed, it can easily lead to a significant excess of calories and a lack of satiety. Staple foods, pork, steak, rice and noodles are all normal and need to be consumed, and they are not cheat meals at all.

Notes on indulgence days during weight loss

During the weight loss process, you can indulge 1-2 times a week, and the maximum indulgence time should not exceed two days, and these two days are not consecutive. Indulging once a week does not have much negative impact on the overall weight loss effect. The weight loss process is divided into maintenance stage, strict stage and indulgence stage.

For example, you can have five days in a week and basically maintain a good lifestyle. On the sixth day, you can indulge a little. For example, you don’t need to strictly control your diet to relax your mood. But on the sixth day, you can relax. The day after relaxation is a very strict day. The excess energy from the food eaten on the first day must be effectively consumed on the following day, and then the maintenance phase will be continued for five consecutive days.