How To Get Out Of The “food Binge” Correctly?

2024 Author: Gavin MacAdam | [email protected]. Last modified: 2023-12-16 13:38

After a series of wide feasts, it is useful to arrange fasting days for yourself in order not only to lose extra pounds, but to cleanse the body of harmful toxins and return it to its former state of lightness

During the holidays, it is difficult to resist and not eat from the heart not very healthy dishes: sweet, fatty, smoked or salty. "Food spree" (by the way, this is an official term, and not just a figurative expression) is fraught with serious consequences, which boil down not only to weight gain. This is a huge load on the stomach, and through it, on the entire body.

After such an excessive “diet”, the stomach feels heaviness and discomfort, more often you want to rest and lie down, a person does not have enough energy for a full working day. This state signals that it is time to unload the stomach a little and sit on a mini-diet. However, it is advisable to prepare for it.

Gentle approach

It is advisable to choose a certain day as a fasting day, for example, Friday or Wednesday. This will make it easier for the body to tune in and get used to the diet. Before such a day, it is advisable to reduce the amount of fats and carbohydrates consumed in food. For example, the day before, you can eat half of bread, potatoes, cereals. Instead, prefer vegetable salads with a minimum amount of vegetable oil, boiled lean meat and fruits.

But the volume of liquid should not be reduced. But it doesn't have to be sweet, carbonated, and better decaffeinated. Various infusions, fruit drinks, herbal and green teas, freshly squeezed juices are suitable. With such a gentle and gradual adjustment of the diet, it will be much easier for the body to tune in to food abstinence.

Unloading options

Everyone can choose the basis for a fasting day at their own discretion. It can be vegetables, dairy products, fruits, protein or cereal products - who likes what and suits them best. Here are some examples of daily mini diets:

Fresh and dry fruits

Those who prefer fruit diets can spend a fasting day with two kilograms of fresh apples. On average, 5-7 apple servings will come out throughout the day. But keep in mind that fresh apples can irritate the stomach. Therefore, for those who have problems with the gastrointestinal tract, it is better to replace fresh fruits with baked ones. At the same time, cinnamon, sugar and other additives must be discarded.

Instead of fresh fruit, traditional compotes work well. For the whole day, it is enough to cook 1.5 liters of compote. For this, 1.5 kg of dried fruits are used. In addition to the "compote" day, you can cook lean porridge from rice or buckwheat. For taste, they are poured with compote. It is better to eat such porridge for breakfast and lunch, and in the rest of the hours, just drink compote.

Dried apricots are good for mini-diets. It is scalded with boiling water, insisted a little and eaten during the day (about 0.5 kg). It should be washed down with plain, non-carbonated water. Doctors especially recommend a fasting day with dried apricots for those who have problems with blood pressure and heart.

Dairy

It is necessary to allocate one liter of milk for the whole day and drink it in small portions. Instead of milk, you can use kefir, fermented baked milk, yogurt, buttermilk. If it is difficult to stay on only one product, then small portions of low-fat cottage cheese can be connected to milk.

Vegetables

Potatoes are especially popular among vegetables for mini diets. It is desirable to bake it and combine it with a fermented milk product. You need to eat up to 300-400 g of baked potatoes per day. For taste, add a little vegetable oil of your choice and 200-300 ml of kefir or yogurt.

Buckwheat

This is perhaps the most famous and favorite of the options for fasting days. It is quite satisfying and effective. Regular buckwheat mini-diets once a week for a month bring good results: weight decreases and health improves. It is enough to pour a glass of cereal with 2 glasses of boiling water, cover with a tight lid and wrap in a towel. After 12 hours, such a dish is ready to eat. It is divided into 5-6 servings and eaten every 2-3 hours.

Protein

For those who find it difficult to give up meat, protein mini-diets are suitable. For a fasting day, it is enough to allocate 400 g of boiled, lean meat or fish, half a liter of unsweetened compote and 250 ml of sugar-free coffee (for breakfast).

Instead of meat, protein can also be obtained using low-fat cottage cheese (up to 600 grams per day) and sour cream (up to 70 grams per day). It is better to drink them with 2 glasses of rosehip compote. However, a protein daily diet is not suitable for everyone, especially people suffering from liver and kidney problems.

Juices

A one-day "juice fast" will not hurt either. In this case, the daily menu may consist of: a glass of beet juice (breakfast), a glass of apple juice with honey (lunch), a glass of carrot juice (lunch), apple juice with honey (afternoon snack), potato and cabbage (dinner).

All drinks should not be concentrated, not "from a tetrapak", but fresh, just squeezed. After all, it is important that the body is provided with vitamins and minerals. Drink often and little by little.

Of course, you should prepare yourself psychologically for mini-diets. After all, the temptation to “compensate for the torment” with dinner can become unbearable, especially for people with not too strong will. What is important: the next day, you should not "fly" on the cakes-sausages left over from the holidays in the refrigerator. You can start your morning with a small portion of warm vegetable soup - the liquid will fill your stomach and give you a feeling of fullness. Already at lunchtime, allow yourself the first, and the second, and the third. And if you have enough strength, it is better to refuse dinner.

On a note:

* Fasting days are contraindicated for pregnant women, adolescents, persons with diabetes, tuberculosis, gastric ulcer or duodenal ulcer;

* During mini-fasting, the amount of salt should be limited, and seasonings or sauces that sharpen the appetite should not be consumed at all;

* For people whose work is connected with great physical or intellectual stress, it is better to appoint a mini-diet on a day off.