The photo “Diet Police Fridge Magnet” by Lydia courtesy of Flickr.
That’s right, in the beginning, I used to cheat on my plant-based diet….a lot!
And it took a very long time before I realized why I can never cheat again.
But let me start off by saying that I don’t know if there really is such a thing as an actual Fat Switch.
But it sure seems like it. Let me explain….
Anyone who has tried a plant-based diet knows that after a period of time – they finally reach that magic point where it all comes together. You are steadily losing a pound or two a week, you have more energy than you know what to do with, those afternoon naps are a thing of the past, and people actually start commenting on how good you look.
Finally! You’re there!
Diet nirvana.
This is what you have been working so hard for!
And then..
Turning on the Fat Switch
… you say to yourself the 4 little words that will stop any diet dead in its tracks:
“I deserve a treat”.
That’s all it takes.
That first scoop of Vegan Ice Cream, that one little slice of Vegan Cheese Pizza, that handful ( “I’ll only eat a couple”) of potato chips… and say goodnight Gracie, it’s all over.
This invisible ‘fat switch’ inside your body flips to the ON position and all that hard work comes to a screeching stop.
Instantly.
How do I know? Oh, it’s hard to tell right away.
In fact, at that very moment, you feel like a million bucks. You say to yourself, “I’ll just get right back on track tomorrow”.
But it’s too late. The switch has been tripped. And it’s much harder to switch it back off than it was to turn it on.
Symptom #1: The Bathroom
The first sign you’ve flipped the switch is usually in the bathroom.
Or – not in the bathroom I should say.
Ask any vegan and they’ll tell you about the wonderful effects of all the fiber we eat.
Daily trips to the bathroom.
Multiple trips a DAY to the bathroom.
Man, where does all this stuff COME from?
I know, it’s not exactly dinner conversation, but it’s true.
Fiber sweeps you out. Keeps you regular.
It’s doing exactly what it’s supposed to do.
Or …. it did until you flipped the fat switch.
And now it’s stopped.
You’re stopped.
As in all stopped up – for a while anyway.
Symptom #2: Bloating
Of course, now that you just ate that tasty little blockage, and you can’t go….. you’re GOING to swell up.
Ahhh…the bloating has begun.
You’ll feel it. The ring doesn’t go on as easy as it did. The jeans are a bit tighter. The scale just went up a pound.
Just one piece of cheese pizza did this?
Yep.
And because you now have that lovely little clog blocking your intestines, it’ll soon begin to bubble and ferment a bit. Nice.
I’m not saying that healthy people don’t get gas – because we all do. But the longer you stay on track – the less it becomes a problem, frequency-wise or smell.
But now that you just introduced something foreign to your system – well – just be careful with lit matches and maybe avoid enclosed public places for a while.
It’s about to get real ugly!
Symptom #3: Energy
Your body’s defenses will now kick in trying to digest and get rid of that ‘stuff’ you just ate.
You just introduced mandatory overtime for your gut – with no extra pay. And all this work, or energy, that is being used? Well, that used to be free, excess energy for you to use – but now it’s strictly reserved for your digestive system.
“Gee I’m tired”.
Yep, you’re going to be.
Better grab that extra cup of coffee or energy drink, maybe a nice nap.
Because we’re going to be here for a while.
How Do You Stop It? What Turns The Fat Switch OFF Again?
Ok, so the damage is done.
You feel like crap, the weight is coming back on, even though you’ve been back on your diet for a week or so now.
How on Earth do I stop this!
Can I turn that stupid switch OFF again?
How do I get back to that “good feeling” I had before I ever ate that stupid pizza?
Time
You simply have to stay the course and don’t cheat anymore.
Because here’s the kicker –
The more you cheat – the longer it takes to get back to normal.
Real life example: I remember one time I went back to Indiana to see my dad. And….I used the excuse every new vegan has used before…
“It’s SO hard to try and eat this way while I’m traveling, I’ll just start again when I get home”.
Guess what?
It took FOREVER to get back to normal. I ate garbage for a week and it took me 2 solid months to get back on track!
Two….solid….months.
But yes, the weight DID eventually come back off, the ring DID fit again, the headaches and tiredness DID go away. And the bathroom trip eventually went back to normal too… thanks for asking.
BUT IT TOOK A LONG TIME TO HAPPEN!
Bottom line….was it worth it?
Well – in my case it wasn’t just one cheese pizza, it was a week’s worth. And the answer is definitely no.
I think this is why people give up so easily on any change to their diet.
They never last long enough to GET to that nirvana feeling, and if they do… they instantly think they deserve a treat… and have to start all over again!
Way too much work.
So the lesson here is…..stay the course.
DON’T CHEAT!
Trust me, you’ll thank yourself later when the jean sizes start coming down and the compliments start pouring in.
Good luck!
Kelly
I agree with everything you just said. I always feel so much better when I eat a low fat vegan diet. I can tell the difference sometimes in a few minutes when I have to run to the bathroom, if you get my drift. I eat something and it goes right through me. That’s the first sign for me. Then that night I don’t sleep as well. I started back on this way after a long break and I thought I’d give myself one cheat meal every so often. I was really craving this food and when I did eat it it wasn’t near as good as I remembered. When you start craving cauliflower and broccoli, you know you’re back on track. I bought a cauliflower this morning. Going to go cook it now.
Nancy
Thanks so much for your story. I’m a new (F.O.K.) vegan, 3 weeks in and your story helps me understand the process. Specifically why I’m still feeling tired.
Week one was rough, I hadn’t experienced constipation before. Seven days for my body to set that right.
I started to experience acne like never before that took 2 and a half weeks to break through to clear skin.
So now thanks to your experience I see the energy part should be my next reward but not to be surprised if it takes a full 2 months.
Thank you so much for your blog!
Kelly
You’re detoxing Nancy. It will get better. Just stick with it. Congratulations on your new journey. Remember that’s what it is too, a journey. It take a while to learn how to walk it too. You’ll do great.
John Brown
I’m in the middle of this right now. I have had the worst time adjusting back to eating solid foods after an extended juice fast. I’m still eating vegan, for the most part, but I’m in “vegan junk food hell.” Chips, fake meats, etc. Thanks for this post, though. It is a not-so-subtle reminder that I need to start making consistently good food choices again, to get my weight going back in the right direction.
Sara L.
Thank you! This is very timely for me too! I was just wondering why I am so tired today, then I remembered the “cashew cream” I put in my vegan curry last night. It’s such a popular whole food ingredient — but obviously high in fat. After reading this and watching Dr. McDougall’s lastest webinar on weight loss (YouTube) I’m off nuts, seeds and avocados (except in minute quantities). I think it’s the only way for me to lose the last 20 lbs.
DStack
A good article for those on a diet, however I ask you reconsider your decision to refer to your diet as “vegan”, post this article on a website where you poclaim yourself as vegan, and make no mention of animal rights. What you’re dealing with here is a plant-based diet. I applaud your desire to be healthy and help others, but we need to be clear about what “vegan” means.
Veganism is a moral decision to not exploit, use, enslave, or kill sentient animals for our own pleasure or entertainment. The ONLY motivation you need to stay vegan is the knowledge that someone somewhere had to die for the sake of a taste, and that is wrong.
Not trying to trash your article here, just offering a friendly suggestion from one vegan to another.
Donna Manierre
Good comment! I was thinking the same thoughts!
NancyNurse
DStack, VERY well said… and said perfectly and politely.
Dawn
For those of us who are struggling, being judged by other vegans is certainly not helping…
Laurie
That’s one of the main reasons I don’t want anyone to think I’m a vegan: I don’t want to be lumped in with the “judgey” ones.. I follow a WFPB diet. I wear leather shoes, carry a leather purse, and eat honey on rare occasions. I’m not a vegan. Rather, I follow a WFPB diet for my health. I like animals, but if I thought they were healthy to eat, I’d still be eating them.
Lynda
Let’s just do this out of love and not judge each other vegan has many definitions. If I’m challenged about vegan though I always say plant based as well. I say not a militant vegan a love every thing vegan . Just don’t worry about “words”. People “get it”. Love that Brand New Vegan”!
Hannah Skiles
Oh for crying out loud.It’s not Brand New Veganism it’s Brand New Vegan.
Heather N
This was another great share Chuck. My husband and I have both been through this a few times sadly. We are now just getting back on track and the first few days are always the hardest. Thankfully you have given us many great recipes to add to the weekly line up.
We have said multiple times that we deserved a cheat meal and I really believed it before but when I look back the only thing we were cheating was ourselves. The funny thing is that we never overeat on plant based or feel awful after. We always feel energized and clean inside.
Thank you for taking your time and sharing with us your thoughts, experiences and recipes!! We appreciate the amazing resource you provide!!
weirdlywired
About two weeks in after changing our eating habits, I had to fast for some blood work the next day, and didn’t plan ahead. After the the blood draw and having not eaten for 12 hours I was starving and hit a drive thru (Sonic) for a breakfast burrito. It was disgusting and about 3 hours later the pain in my gut was terrible! I felt terrible for a solid 24 hours.
I really believe planning is the key. It’s not always easy, but having some snacks (homemade hummus and granola bars are always on hand here) has saved our sanity when we don’t have something planned for a meal.
Thank you for this post Chuck.
Just Me
Oh how I relate!! I have done the samething. But over the years that has become less and less to not ever. I have problems falling of the wagon on whole foods still like any addiction it still will pull me to eat something that “isn’t food”. But as I get further and further away from the SAD the cheats become more and more not cheats. Just stick with it and keep comming back I promise it will finally stick so hard you won’t stray.
Sumoflam
Absolutely true — there is indeed a “Fat Switch” and once switched it is so tough. Though I don’t think about it as “cheating” since it is all food, I do look at eating some of these non-whole foods goodies as being poor eating choices. They are most certainly detrimental to a successful healthy life style.
Thanks for the thoughtful and certainly meaningful post Chuck. Glad my wife turned me on to your site.
Susanna Belch
Yes I too have that problem I love hummus tabouli and avocados to no end I was just wondering at least can I have the avocado part it is a whole food oh well hope that’s okay peace out
Chuck Underwood
Avocados are amazing aren’t they? And they are a ‘whole food’, full of nutrients, and ‘good fats’. But just remember – it IS still fat. So I would say they’re fine…..on occasion. If you eat them every day and wonder why the pounds aren’t coming off…..well there you go.
Lorzee
I’m so glad that I saw this post in my FB feed. I started my WFPB diet a year ago and dropped some weight and my jeans felt looser. I eat avocados every morning and was frustrated that my jeans were feeling tighter! I figured since they were a whole food it is ok. Same with walnuts. I also sneak in a few potato chips (well, more than a few) so this explains why I’ve been feeling a bit puffy. I’m getting back on track straight away!
CruznV
Me too…. Potato chips are my weakness… just can’t seem to extinguish the burning desire for them… Other than that I’m a Plant based vegan with out fat/oil. Frustrating…
Laurie
I’m fighting a weight loss plateau. My WFPB physician has encouraged me to limit nuts, seeds, avocado, etc., but he still encourages me to add a tablespoon each of nuts and flax seed to my morning oatmeal. It’s not an all or nothing deal.
Yamilet Torres
I’ve been a vegan for a year now. I noticed in the beginning I lost weight right away. After, I put on some weight, but because I wanted to, Now with that, I increased the amount of food I ate throughout the day. Since our protein intake is not as a high as many other people, I thought that our fat/2nd source of Protein intake would be okay to increase since we seek for our proteins differently. You’ve given me a good understanding as to why the fat intake we have should still be low. It’s really easy for high amounts of fat to sit on the lower part of tummy and other areas of the body . This article has sparked up more of my interest in the major I have chosen to take on (dietitian). I look forward to learning so much more about the vegan diet so i can put to use that knowledge.
Dawn
yes, this is exactly where I am right now. the “cheats” are cheese, chips and junk food. I am experiencing all three symptoms. Yes it’s pretty baffling seeing as how I did experience several weeks of the “nirvana” and freedom from food cravings while following the plant-based approach. I guess I thought I was invincible because I didn’t have a desire to eat burgers/chicken things that were most obviously meat. I just want to feel good again and get back into stride.
Susan Leshinsky
Wow. That’s me – except my “cheat” is not meat or dairy. It’s vegan junk food. I was doing SO well – didn’t even have to TRY and keep my weight off. Then the “I deserve it” mentality started to sneak in. Tortilla chips. Hard apple cider (or 2). VEGAN cookies from Whole Foods (can you say FAT???). And now I’ve gained 5 pounds (on a small, short person that is a PANTS SIZE!!) and I feel tired and basically yucky. Too tired to exercise – which just starts another vicious cycle. Was it worth it? HECK NO!!!! It’s taken weeks to get back to my WOE and still not there. Gotta get back in line – TODAY!!
kd12
I went vegan 5 years ago from a very heavy meat WOE. I hung in there for awhile but I was eating vegan junk food, what I called “transition” food, like fake meats. I had the cheat mentality after awhile because I was thinking I was deprived in some way. It all ended when my willpower caved to my thoughts.
I decided recently to return to whole food/plant based eating, also removing all oil, per Drs. Esseltyn, McDougall, etc. But I knew I was susceptible still to thinking about cheating, deprivation, etc. (I was susceptible on every diet I’d ever been on). Before I returned to a vegan diet, I did something hard but, for me, necessary: I wrote out all the thoughts I had about eating, all my thoughts about what my family ate for years (which had set the pattern for me). I then took each thought, and using Byron Katie’s The Work process, I questioned my thoughts one by one, asking whether they were true for me. This changed everything.
Willpower is weak when up against our super-powerful thoughts. When we don’t question those thoughts, when we’re not aware of them, it is like having a secret software program dictating our every move and emotion. Just try changing your thoughts without awareness! It is impossible.
Once I went thru that process — and I will not say it was easy, just incredibly powerful — I haven’t had urges to cheat, splurge, etc. I don’t find any of the old food attractive or beckoning. It is effortless to make these new meals, learn new ways of cooking, new ingredients, etc. It’s like I can barely even remember thinking the way I once did. As Byron Katie says, once you shine the light of awareness on a falsehood, it dissipates. Try as you might, you can’t even think that thought.
I didn’t want to battle those same demons as I did the first time around. Thoughts about food go so far back for most of us, and they hold such a grip until we question them, truly & deeply, from a place of wanting to know the truth. This journey to health & wholeness is one that I want to enjoy for the rest of my life! Thank you for such a thought-provoking post:-)
Chuck Underwood
Nice comment! So glad that worked for you. Yes I have heard of “The Work” before as I am a huge Secret fan (but only if Esther Hicks is in it). Glad to have you here!
kd12
thanks! Love the Secret & Esther & Jerry Hicks (and Abraham) … wonderful, positive, life-affirming stuff…just like eating this way:-)
TONYA BURGESS
I sound EXACTLY like you..this is my 2nd wk as a vegan and not only did I go cold turkey, but with sugar as well and bread. so far, my vegetable concoctions are not so appetizing, although I consider myself a good cook. My taste buds are wanting meat, and like you I tried the fake meat, yuck.
Like you, I have sabatoged many diets at around 20lb losses.
i have been binging on youtube videos for Vegans and recipes. I really want this to work, but he good thing is eventhough I crave meat right now, I cant do it.. My passion for animals and the cruelty has changed me forever.
Thanks for the support!
Tonya
Rebecca
I have a theory on this. I am a sugarholic. Today is my 400th day of being processed sugar free. That means maple syrup, agave, honey, ect. I use dates and a sometimes a small amount of green stevia. But before I went on a whole food plant based diet I had horrible self control. I still feel like sometimes it pulls me but since going vegan I haven’t cheated with sugar and I haven’t cheated with meat. Yeah, its hard at first, but it is soooo addictive and sooo many foods include it. I firmly believe that the reason I have been able to hold so fast to this way of eating is because I’ve eliminated the sugar. I know not everyone is the same but if you’re “cheating” a lot, maybe try eliminating sugar for 90 days and see if those cravings get better.
Thank you for your website and recipes!!
janpob
This made me want to cry…I’m so guilty of this. Just wasted $70 worth of juice because my plan was to just have one regular meal and then I go on a juice fast for 2 days. Those juice have been sitting in the fridge for about a week now. Big mistake!
Tamara Riley
I fell off for a few months. In that time I went from marathon runner to having a hard time making it through the work day. I suffered various injuries which caused me to stop running. Then i had my blood work done. I went from super healthy to a person with high cholesterol ,pre-pre diabetic, and anemic. I’m now on the road back but I’m telling you it’s a long hard journey back to the good life. Don’t fall off-it’s not worth your health
Sabine
Wow, this is my story exactly, I had to double check to make sure I hadn’t written it.
alycat
if you’re going vegan for weight loss, than you’re going vegan for the wrong reasons… it’s a lifestyle not a diet. I’m not judging anyone, for me giving up meat was relatively easy because it’s something I never really liked even as a child and my parents just forced me to eat it at dinner. I’m saying though, to not look at it like a diet like paleo or low carb or weight watchers… sure going vegan and eating whole foods can lead to weight loss simply because you’re not eating processed or refined foods and can lead to more energy and positive mindset which is the perfect environment for weight loss. In fact there are many vegans out there who ARE overweight and some even live off the processed frozen fake meats, cheeses and junk food. My best advice is to really evaluate WHY you are making the change, what is your drive for it? Also try out some easy healthy vegan cookbooks like Oh She Glows, Vegan on the Cheap etc… Also if you DO love meat/dairy/eggs going “cold turkey” vegan IS going to be hard and its best to ease into the transition (1-2 vegan meals a day, a week, no red meat then no chicken then no fish ect…) Rome wasnt built in a day, and a lasting change takes time. Just make sure the change is what you really want, and you are doing it for the right reasons (health, longevity, planet sustainability, animal rights) 🙂 good luck to all
Erica Cleaves
This spoke to me in volumes because I believe you were speaking directly TO ME! I experienced everything you described. Especially the “I deserve a treat” part. All our lives, we were rewarded for good deeds with “treats”! You carry that with you thoughout your life. That rewards means FOOD! My rewards now are getting my nails done or a new pair of sneakers. I was having digestive issues and back pain. I became vegan and ALL symptoms went away. I had tons of energy and felt GREAT! Then, I wanted pizza…LOTS IF PIZZA! 🙁 I’m just now coming back to the vegan me and stopping the “cheating”! I deserve so much more!
Stacey
I have been big time cheating all week. Also I have been taking two naps and going to bed early. I cannot continue to live like this. I 100% can agree to what you are saying. Back to vegan starts today.
CruznV
I’m a strict Plant Based Vegan, other than when my burning desire for Potato Chips a couple times a week, can’t be extinguished… Before I became Vegan I had a real problem with inflammation in my lower back, which affected my daily quality of life. I thought I’d just have to live with for the rest of my life. But the great news is after becoming Vegan for about three months, the inflammation calmed to almost nil and now it hasn’t bothered me for about 6 months & I feel I really have my life back. So I really need to remain a strict Vegan. But I feel like an addict, I just can’t seem to let go of frickin’ Potato Chips… Frustrating…
Rachael Massey
I’m addicted to potato chips too and I do eat some weekly sometimes. It is very hard! They are so addicting! I tell myself that if that’s the only bad food I’m eating, I’ve come a long way! It is still no excuse though and I do think they hinder my weight loss.
Cara Virostko
No need to feel guilty about potato chips! Just make your own oil-free in the microwave! 🙂
Zennifer
Get a TopChip and make your own potato chips in the microwave. You can make corn chips using oil free corn tortillas the same way.
loseit4good14
I can understand this, because the day I started a plant based program, I was amazed at how quickly the bloating went away! And it comes back just as fast too.
G C N
I love the “can do” attitude of this article but the truth is no one has ever scientifically proven there are combinations of fats/carbs/proteins that create weight loss or gain… it is simply calories in vs calories out… the need to “cheat” and the affect of said cheating are as individualized as each of us… some people have to stay on a strict path and some have to stray in order to keep moving forward… I eat a plant based diet 98.5% of the time… if I take in more calories than I burn then I gain weight.
Ed
Ah, there is a little more to this than calories in and calories out. That however is a fine starting point.
The efficiency of the body in storing excess fat calories as body fat is 90%. The efficiency of the body in storing excess protein and carbohydrate calories as body fat is 30%.
The fat you eat is the fat wear.
Zoë Benfield
This came at the perfect time for me! Thank you so much for the reminders, and tips. 🙂
Wendy Deconinck
This is soooo true I was totally plant based for about 6 months lost 30lbs felt awesome no inflammation and bam one cheat lead to another and here I am bloated gained 10lbs back and really really smelly for Sure. I’m slowly getting back on the wagon
Zennifer
Watch Dr. Doug Lisle’s videos at his website and on YouTube. “The Pleasure Trap” “The Perfect Personality” “How to Get Along Without Going Along”
dabhpb
I have never been regular (bathroom) – even after having a foot of colon removed along with a polyp as a precaution. I have been eating totally WFPB for the past 7 weeks and the weight is melting back off – I have to use fresh fruits and veggies to satisfy my cravings. It feels so good.
ann
Thanks for your article and for being here. I was a plant based evangelical: read the books, went to conferences,took the plant based certificat course and lost about 40 pounds. Then after almost six years I fell from grace. It’s been almost eight months and I feel terrible. I still don’t eat any meat and eat lots of whole foods, but i also eat alot of fat, sugar and oil. I know I’ll get back on the wagon, but it’s so hard.
marryclaire
Wow !!! Your Blog tips are really appreciable i really like these. Fitness is the more important thing in our busy lifestyle. If you need a happy life then you need a healthy and active body.
John Robert
Hi, Thanks for your awesome article. Actually, Emphasizes whole minimally processed foods. Limits or avoids animal products. Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat.
Debbie Bish
Thanks again for your awesome transparency! Because you’re so willing to be real with us, you give us the nudge we need to keep trying, to not feel like surrendering. The last five months have brought some major loses as well as changes to my life. I have gotten off track as far as wfpb eating. But, there you are again reminding us that we can still do this! Thanks so much.
Dave Hedrick
I am so grateful I found your post, you are inspiring me to make a weight loss plan. You’ve really covered up almost all the possible tips should follow to make a weight loss plan. I have been thinking of make a weight loss plan. Actually, I got a lot of information from your blog which can help to make a weight loss plan. Thanks.
Jean
Just started my plant based diet 1.5 week ago and my doctor is going to see the impact to my body via lab tests about 3 weeks from my start date but I also have a family memorial coming up and was thinking of cheating because it’s an all meat BBQ. I accidentally found your website and it’s given me the will power to not cheat and resist. I’ve experienced everything you posted and I’m so glad I’ve found comrades. My diet is a little extreme and follows Dr. Esselstyn’s diet from the Cleveland Clinic (NO meats, dairy, oils, nuts, sugar or any refined/processed foods).. On the days where I have not cheated on this diet (my weakness is chips), I feel great, so I need to remind myself of that every time I have that urge to cheat. As for the upcoming memorial, I’ll just brng my own food (bowl of split pea soup, whole wheat toast and some fruit)…something to keep the BBQ meat at bay!
Judith Ottosen
I haven’t eaten much meat for 45 odd years but my diet has always been poor due to all and any excuse I could find although I have always preferred to make things from scratch. I have been eating well this past two weeks and am having a rough time with all of the roughage as I have an ileostomy. Hope this settles soon as at just. on 70 I think it’s time to take care of me and not pander to what my family wish to eat. I’m the meal preparer as we live with our son and his two kids in a rural area.