Why do we cheat whilst on diet ? How can we get around it?

High Protein, Low Carb, Fat Loss Chocolate Souffle. Could this be the answer?!


Dieting is undoubtedly the hardest part of a Weight/Fat Loss regime. We are willing to spend hours training for it but when it comes to the diet, is where most falter and consequently sabotage themselves of their fat loss attempts.


I have been asked on many occasions what we can eat when dieting to lose bodyfat and tone up, especially in the evenings when we are at our most vulnerable and succumb to naughty treats. As head strong as we can be, willing to plough through and endure all of the pain from training and yet when it comes to being disciplined in what we eat, we fail to be compliant.


The change in our diet can cause many hormonal changes to our body and disrupt our capacity to perform normally in our day to day activities. Low carb-high protein diets, as effective as they are, depending on the extent of carbs being reduced, can cause intense sugar cravings which leads us to cheat and binge on carbs.




Our body is carb depleted from training intensely when being a low carb diet. The ‘Just-this-once-can’t-harm’  indulgence will sabotage you a lot more than you think. It is not as simple as just burning the calories that you have eaten in order to fix your trip-up. Your fat loss attempt would stall for much longer than just burning off the calories that you have eaten. You body is reloaded with carbs at this stage from muscle glycogen replenishment and needs to be depleted again before much will happen. I’m not going to go into the details as it is beyond the scope of this article.


Think of your body like a steam train. Once in motion it is hard to stop but once it has stopped, it will take a lot of effort and takes time to get it up to speed again. Similar to fat loss, once your body transitions into full fat burning mode, it is easier to keep on going but once carbs are introduced into your body, fat burning is halted and will take some effort to get going again.


So how can we be more disciplined and stop self-sabotaging ourselves? I can obviously say, be head strong, have will power etc.etc.,. This is easy to say but hard to execute when the time comes. The fact is most of us don’t have the discipline or very strong will power to start with! Coupled with the fact that when hormones are raging and out of whack and you are at the mercy of your body’s cravings. Only the strongest of minds get through this by will power alone but it should not be used as an excuse to binge! When you want it bad enough and willing to do whatever it takes, you will win over the instant gratification that your body wants. Its not easy by any means otherwise everyone would walk around with perfect toned bodies!


Until the white coats creates a phenomenon and brings out a pill that helps burns fat and kerb cravings effectively, here are some tips you can use right away that may help to combat cravings:


– Split meals into smaller and more frequent meals.

– Have more fibrous veggies to fill your stomach.

– Drink as much water as possible.

– Use sweeteners instead of sugar if need be.

– Don’t have any sweet or savoury treats readily available (don’t buy or store them in the first place!).

– When hungry, do not overeat your allocated portion or you would be starving for your next meal and overeat on the current. Keep all meals balanced. This is where nutrient partitioning comes into play.

– Try out one of my high protein, low-carb, chocolate souffle for that quick sweet fix!






– 1 Scoop (25g) Choc Protein powder.

– 25g Peanut Butter.

– 3 Egg Whites.

– 100ml Skimmed Milk.

– 5g Cocoa.

– 1 tsp Vanilla Extract.

– 2 tsp Splenda.


Preparation time = 10mins

Cooking time = 11 mins


Preparation Instructions:

1) Separate the egg yolks from the white into a big bowl (Ensure that there are no traces of yolk in the bowl and it is completely clean and grease free!)

2) Mix the Splenda in the egg whites. Use a balloon whisk to whisk the egg whites until it thickens into a thick froth (i.e sticks to the bowl and does not drop when the bowl is turned upside down).

3) Melt the peanut butter in the microwave for about 50 seconds.

4) Mix the milk, peanut butter, cocoa, vanilla extract and protein powder. Stir thoroughly until they are all evenly mixed in.

5) Next, add two spoon fulls of the egg white into the mix and fold the mixture (watch my video if unsure) to mix it in.

6) Pour the entire mixture into the remaining bowl of egg whites and continue to fold and mix everything in.

7) Lightly oil the ramekins with Olive oil. Pour mixture until it fills just over half of the ramekins. (Don’t fill to the top as it will puff up when cooked).

8) Place in a pre-heated oven for 8 minutes at 180OC. (Do not leave for any longer or the centre will become hard! You may have to add or reduce the baking time accordingly to get the right consistency as the heat varies slightly from oven to oven.

9) Allow to cool for 1 minute and enjoy!


You can watch a video of me making it on my YouTube channel: 



High Protein Chocolate Souffle

Makes about 6-7 normal sized ramekins. Serves 7, although they are so light you can easily eat them all! I certainly did!



Calories: 360 kcal

Protein: 38g

Carbs: 8g

Fats: 17g (of which saturates, 2g)


Each serving contains:

Calories: 51 kcal

Protein: 5.4g

Carbs: 1.1g

Fats: 2.4g


How does it compare to a normal chocolate souffle? – My recipe contains about half the calories, over three times the protein, less than 8 times the carbs, less than half the fats (and only good fats present).

If you expect it to taste just like a normal choc souffle, you will be disappointed. Its not meant to, due to the ingredients I’ve had to cut out otherwise it is no longer a healthy desert! Its meant to serve to help with your cravings and supply your body with adequate quality protein which is paramount especially when you are on a low calorie, low carb, fat loss diet. Note that the final taste would also depend on which brand of chocolate protein powder that you use.



Stay Healthy & Strong,
Steven Wong – CPT, Pn1

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