Had a Cheat Meal and Still Beat the Scale

Nachos Nuevos

Applebee's Nachos Nuevos

Hello world! I just finished my third week on BistroMD and things are going great. I have lost 11 pounds total and I feel awesome. My clothes are fitting more loosely, my face is looking skinny, and my energy is increasing. Also people are already noticing the difference. BistroMD has made this fight much easier for me.

Last Friday was my free meal. A part of BistroMD’s meal plan is to allow you to eat one meal of your choice each week. It’s called “My Night”. The only catch is you have to exercise on that day. So Friday I went to Applebee’s with my wife and friends. We had all kinds of appetizers and a whole lot of alcohol to celebrate my sister-in-law’s birthday. The next day I felt horrible. I thought ruined my entire week.

Well, we all know that part of the dedication of sticking to a plan is to resist temptation. “My Night” is in place for a couple of reasons. It’s supposed to get me thinking about the right portion sizes and healthy meal choices. It’s a tool to enable me to go out and eat food that is not on the plan but still be empowered to not fall off the wagon.


I went a little wild on “My Night”. The good news is that on Wednesday September 1, 2010 I stepped on the scale at 249 pounds. So I lost three pounds this week! I thought for sure there was no way to have lost any weight after all I had put into my body that night. I was definitely wrong.

Since I planned my cheat day it made it easy not to cheat during the week. I’ve also learned that there’s research behind this concept. Dr. Cederquist (who founded BistroMD) and her staff at the medical clinic know that if you have a planned break in a diet, you will look forward to it and will plan your choices. That way you are much less likely to break your diet and go binge. The My Night concept also lets me have whatever it may be that I’ve really been craving.

Every time I get tempted to eat something I know I shouldn’t eat I tell myself, “Friday is right around the corner.” This also tricks the body into thinking it has not been deprived from the food it loves to eat. I don’t want to feel deprived. Well I’m looking forward to trying this whole My Night thing again. Thank you BistroMD!!

Disclaimer: All products have been supplied by BistroMD. Views expressed here are my own. If you are interested in learning more about BistroMD, visit their website.

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About the Author

Allow me to introduce myself, my name is Frank Cruz. I am a former fat man who’s almost completely unleashed. I had an appetite that could not be satisfied. Four years ago I stepped on the scale, and was blown away when I saw the shocking number: 298. On January 1st, 2009 I decided to make a real change and I mean, mind, body, and soul. From that day forth I was on a mission to lose this weight. Something switched deep in my subconscious; I saw myself like a new man. That’s when the real change began, when my mind and soul won the battle over my body. Today I invite you to join me on a mission to transform your lives. This is truly a difficult task, but one that can be accomplished. I know how to do this; I have the road map to success!! Come and join me, and you too can be UNLEASHED.

Community Thoughts (33)

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  1. BrandonNo Gravatar says:

    Awesome work, Frank!

    Yes, I learned of and starting using the concept of cheat meals back a couple of years ago from Joel Marion’s Cheat to Lose diet.

    I agree that they are essential in keeping things on track and avoiding crazy binges to fill cravings.

  2. Mejia GomezNo Gravatar says:

    No way!! I have never heard of anything like that before!!! You really ate nacho Nuevos, drank alchohol, and still lost weight?!?!? That is so cool!!

  3. Nelson DejesusNo Gravatar says:

    Yea I cheat once a week, for the whole day, as long as I work out im good.

  4. AshleyNo Gravatar says:

    Well look at you and your progess!! Bistro MD must be a quality program. I like the idea of treating yourself once a week.

  5. PeteyNo Gravatar says:

    I think Imma try that man, cause ive been dieting for a few weeks now and man a few days ago I cheated with out planning and i went all out!! I ate way to much, then the next day i cheated again, i guess i felt like i already messed up my week might aswell finish. I was real depressed and i just got back on my diet again. when i saw the title had a cheat and still beat the scale. Now i understand how it wors. I mean u can only stay away from the food you love for so long until you cant hold back. so planning it helps to reduce binging. Makes sense.

    • Frank C.No Gravatar says:

      Hey Pete!

      Just like I told Nelson, sometimes we can take it too far. But you did the right thing by not quitting, and jumping back on the band wagon. Great Job!! Thank you for reading, Be Blessed.

      Frank C.

  6. RubiNo Gravatar says:

    Thats different. Never heard of a diet plan that allows a cheat. I like they way Bistro MD thinks. lol

  7. CW7No Gravatar says:

    I think I’ll try it that out.

  8. AshleyNo Gravatar says:

    Wow you ate nachos and still lost the weight? Awesome!

  9. Erica M.No Gravatar says:

    Yea I started using that method, and it has help me break through some plateaus. Keep it goin Frank!

  10. RyanNo Gravatar says:

    Hey Frank,

    Great post!

    I lost about 95 lbs using cheat meals as motivation to keep to my diet and as a way to reset my leptin resistance.

    When every other diet I tried failed, I got a plan that worked like a charm.

    Great to see you celebrating your success and celebrating your dedication.

    You’re absolutely right about cheat meals making a difference. If you know you get to cheat, life doesn’t seem so dismal and the diet doesn’t seem so restrictive.

    Thanks for the post!
    Talk to ya later,
    Ryan “The Fat Loss Informant”

    • Frank CruzNo Gravatar says:


      That is awesome man! 95 pounds lost is a big achievement. I hope you’re proud of yourself, and doing the things that you only wished you could do before. If it worked for you it’ll work for me. I just had some of my favorite pizza today, and I was waiting for it all week long. I gotta tell ya, I loved every minute of it, but I don’t love the heart burn I’m feeling right now lol!! Thanks for reading, Be Blessed.

      Frank C.

  11. JenaNo Gravatar says:

    Well thats the first time I heard that!!

  12. GsantNo Gravatar says:

    Thanks Frank, now i want some nachos!!

  13. DrodNo Gravatar says:


  14. Good job!
    That is the great thing about being consistent with your diet and exercise. I do the same, I plan my “cheat day” and I also plan what I’m gonna have, if I’m cooking, if I go out, I’ll have something healthy enough, but not just a sald 🙂 and I will get dessert, just coz I have a really sweet tooth, and that’s my weakness. i can eat healthy all the time no problem, I always loved fruit and veggies , I’ve never been a fan of savory junk food, but give me sweets, cakes, and lots of chocolate 🙂 But if I only have it once a week, I dont crave it really. if I have it more, than I just keep craving it.

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