Methodology

Fibre, Satiety and Sticking to a Diet

Francesco Zen, founder of ZTraining · Last updated June 20, 2026

The mechanism behind the cheat meal

Glucose stability is what creates lasting energy. Diets that go too high on protein and cut carbohydrates just to stay within calories cause real glucose drops, which show up as hunger attacks, sugar binges, and the cheat meals that derail an otherwise reasonable plan.

"It's a car that keeps drifting off road. The problem isn't the car, it's what's leading the decision, an old misconception about carbs."

A cultural counter-example

Japanese culture has been carb-based for generations and remains lean and healthy, the medically advised baseline is around 65% carbs, with at least 120g a day required just to support cognitive function. That fact rarely comes up once someone steps into the fitness world, even though it never stopped applying.

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