No need to cheat


No need to cheat

... At least not when it comes to holiday eating


Sunday, December 01, 2019

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YOU have heard the word 'cheat' connected with eating, especially with holiday eating. It is definitely in the top 10 of debated diet topics.

Some see cheating as a weakness and failure, a perpetuation of old habituations and addiction; others see it as a wise and necessary “break” from the stress which builds up with delayed gratifications, and still others simply state that we live in the real world, and it is unreasonable and unsustainable to not have a “little something that you like” every once in a while.

In reality, they are all correct.

Research has shown food addiction is real, and giving into cravings, desires, triggers, and habituations will perpetuate the addiction. Of course, we in the IntéKai system have found that members with 100 per cent adherence see amazing results.

Studies have also shown that planned diet breaks increase positive outcomes, we will get back to the word 'planned' soon.

And, in the real world, desiring but always fighting to keep away from some indulgence simply sets up a cycle of delayed gratification, self-judgement and stress. This opposes weight control success. Additionally, you don't want to be, that guy — the one at dinner or at the party who is declaring what they can't eat because they are on a diet.


Effective approach to 'cheating' and holiday eating

In InteKai, we have found that there is indeed a solution to cheating, that is, never cheat. Cheating has negative permissive connotations, which will stick with you and damage your goals. Instead, have planned indulgences.

Breaking unhealthy habituations and addictions take work and effort, even some sacrifice. It is necessary to be pragmatic, as sustainably planning in advance and preparing for additional calories, fats, sugars, are essential. It is advised to get help from a diet coach or an objective friend. So do not do this alone, accountability is a proven tool.

So, mindset is everything:

1. Have a support system, a professional system, organisation, family or friend, plan with them and be accountable to them.

2. Make a plan of what you are going to have and enjoy it. The no weight loss then one to two pounds gain the next day will not be a problem, and you are in no rush. There is no cheat, just planned indulgences — treating yourself.

3. Get back on track, as planned. It is important to see your wellness lifestyle as who you are. Do not spiral because of a few days in the holiday. What you eat one season does not define you, it's what you do the other 340-plus days which matter.

Enjoy your holiday eating, guilt-free

There are cautioning statistical realities connected to holidays. Holidays are a high-risk time for weight gain, heart disease and illness. There are several ways to manage this and still enjoy your holiday meals:

• Vegetables first, make sure your plate is always half-filled with vegetables;

• Second, water, water, water. As often as possible, chose water over calorie-filled drinks, chose water before, after or instead of alcohol, and chose to have water before, during and in-between meals;

• Partake in a pre or/and post-holiday detox.

Before, during and after holiday eating, if you want to avoid sudden illness or damage accumulated over time, consider following the IntéKai Pre-holiday Detox.

The IntéKai Pre-holiday Detox is a specific meal set, focused of foods which build immune response, promote detoxification, and reduce inflammation, cholesterol and blood sugar levels.

The best food options for your pre-holiday wellness eating will be selected, designed and assigned to you.

Enjoy your holiday season.


Fitz-George Rattray is the director of Intekai Academy, which is focused on helping people live a healthy lifestyle through nutrition and weight management. If you are interested in losing weight or living a healthier lifestyle, give them a call at 876-863- 5923, or visit their website at

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