Cheat To Lose Diet

 By Mizpah Matus B.Hlth.Sc(Hons)

cheat-to-lose dietCheat 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:

Week 1Low CarbLow CarbLow CarbLow CarbLow CarbLow CarbLow Carb
Week 3 Higher GI/GLHigher GI/GLHigher GI/GLHigher GI/GLHigher GI/GLHigher GI/GLCHEAT 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.

Low CarbLow CarbLow GI/GLLow GI/GLHigher GI/GLHigher GI/GLCHEAT 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.

Click here to purchase this diet for a discounted price.

Sample Meal Plans for the Cheat To Lose Diet (recipes in book)

Priming Phase Menu

Day 1: Low Carb

African Bobotie
Snack – Chocolate Peanut Butter Protein Smoothie

Grilled Tuna Salad
Herbal tea

Fruit juice sweetened yogurt
Snack – Sliced fresh ham, mixed nuts

Grilled salmon, mixed greens

Day 2: Low Carb

Tomato-Basil Omelet
Snack – 2 hard-boiled eggs, celery

Bunless 95% lean cheeseburger, broccoli

Snack – Low-Carb Vanilla Protein Shake, 1 ounce Cheddar cheese

Insalata Mista with Lemon-Garlic Chicken

Day 8: Low GI/GLBreakfast

Raw Oatmeal with Dried Fruit
Snack – Berry Blast Protein Smoothie   Lunch
Ground turkey and lentil soup, navel orange
Snack – Strawberry Parfait

Asparagus-Stuffed Chicken

Day 9: Low GI/GL

Ham and egg white omelet (1 to 2 whole eggs, plus additional whites), oatmeal (plain rolled oats) topped with ground flaxseeds and strawberries
Snack – Protein Energy Bar

Balsamic Chicken with Chickpea Puree
Snack – Chocolate Peanut Butter Protein cookies

Grilled Lamb and Couscous Salad

Day 15: Higher GI/GLBreakfast
Apple-Carrot Muffins (Chapter 13)
Peach Cobbler Parfait (Chapter 17)
Chicken noodle soup
Metabolic Drive Protein Energy Bar
Breaded Chicken with Rice (Chapter 15), spinach

Day 16: Higher GI/GL

Lumberjacks Breakfast (Chapter 13)

Other high protein recipes can be found here.


  • 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
 By Mizpah Matus B.Hlth.Sc(Hons)
Last Reviewed: February 11, 2015. Disclaimer
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