8/14/2023 0 Comments Bad eatingWait two days before weighing yourself to see what the lasting damage is," says Minchen. "Many of my patients find it defeating and discouraging to step on the scale after they've binged because it makes them feel like they lost all their progress, which isn't typically the case. It may display a number higher than what you're used to as a result of the extra food sitting in your stomach and the water retention brought on by eating those salty pretzels. The scale is not your friend the day following a big binge. Four cups of leafy greens and other veggies topped with grilled steak, 1/4th of an avocado, 1/4th cup dried cranberries, and balsamic vinegar.A baked chicken breast with half a sweet potato topped with one tablespoon of butter and two cups steamed broccoli.A grilled salmon fillet with one cup quinoa and three cups leafy greens dressed in an olive oil and lemon dressing.Here are three examples of lunch and dinners that fit the bill: Minchen suggests whipping up meals comprised of a good balance of protein, fiber-filled carbs, and fat. There is absolutely no need to put yourself through a full-blown cleanse post-binge, but eating "clean" whole foods the day after overeating will make you feel refreshed and put you back in the right frame of mind to reach your goals. She recommends reaching for snacks rich in protein to promote satiety, like plain Greek yogurt with berries, organic turkey slices with avocado, a Quest Bar, or two eggs with a piece of fruit. "Skipping usual meals or snacks the day after a binge will only increase the desire to overeat again," says Minchen. If you're hungry between meals, eat something! Don't deprive yourself of food just because you overdid it yesterday. RELATED: What Happens to Your Body When You Don't Drink Enough Water 3. Doing so will help flush out any excess salt that's making you bloated. It's also advisable to keep a water bottle by your side over the next two days. "Also, staying hydrated supports a healthy metabolism and satiety, making recovery more manageable for the body." Drink a large glass before bed and a few large glasses the next morning. "Staying hydrated can aid in binge recovery by aiding digestion and fighting gas-induced bloat," says Minchen. When you're super full the last thing you want to do is guzzle down water. Generally, this would only set someone back a day or two." So keep your head up you've still got this. "It's important to realize, too, that if it was just one overindulgent meal, it won't do too much damage. "Moving past the guilt is the first step toward getting back on track," says Lauren Minchen, MPH, RDN, CDN, a Registered Dietitian and Nutritionist based in New York City. Dwelling on your binge will only make you more upset, which could lead to emotional bouts of overeating down the road. So if you're feeling fat, bloated, and mad at yourself for overdoing it, just stop.
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