How to arrange a day's diet for indulgent meals

It is recommended to limit indulging meals to 1-2 times a month, adopting a dietary strategy of "high protein priority+total calorie control+time period concentration", with a focus on selecting high-quality protein, low GI carbohydrates, and healthy fats.

1. High protein breakfast:

Starting an indulgent day with high protein foods can prolong satiety. It is recommended to choose combinations such as Greek yogurt with nuts, boiled eggs with whole wheat bread, etc. Protein intake can be increased to 1.5 times daily, about 30-40 grams. To avoid blood sugar fluctuations caused by consuming high sugar foods on an empty stomach, it is recommended to pair them with berry fruits that are rich in dietary fiber.

2. Midday calorie control:

For lunch, you can choose the desired high calorie foods in moderation, but you need to control the total amount. It is recommended to limit the range of fried/sweet foods to 200-300 calories and balance them with a large amount of vegetables. For example, half of the bread can be removed from hamburgers, peeled fried chicken can be eaten, and thin base pizza can be chosen. Reduce blood glucose load by reducing the proportion of refined carbohydrates.

3. Stable afternoon snacks:

In the afternoon, it is recommended to use healthy snacks to satisfy cravings, such as dark chocolate with almonds, low-fat cheese with blueberries, and other combinations. Avoid continuous intake of high sugar and high-fat foods, and keep calorie intake within 150 calories during meals. Drinking sugar free sparkling water or flower tea can relieve appetite and prevent overeating caused by excessive hunger before dinner.

4. Dinner ends early:

Indulgence meals are recommended to be completed before 4-6 pm in the afternoon, leaving enough time for digestion. Social dining options such as hotpot and barbecue can be chosen, but the eating time should be controlled within 1 hour. Adopting the eating sequence of "vegetables first, meat later" to avoid metabolic disorders caused by excessive alcohol consumption. Taking a walk after meals can help stabilize blood sugar levels.

5. Light fasting the next day:

Indulgence. It is recommended to have a 16 hour interval between meals in the future, and breakfast should be postponed until after 10am. Reduce the carbon water ratio throughout the day and increase the intake of green leafy vegetables and fermented foods. Moderate aerobic exercise can be used to deplete glycogen reserves, but high-intensity training should be avoided to increase physical burden.

There are three major taboos to pay attention to when indulging in daily diet: avoiding high calorie intake for two consecutive days to prevent accelerated fat synthesis; It is forbidden to overeat completely on an empty stomach, as it can easily lead to acute pancreatitis; Avoid compensatory dieting as it may induce metabolic disorders. It is recommended to have an indulgent meal on weekends and supplement with dietary fiber supplements before meals to slow down sugar absorption. The next day, drinking tea rich in tea polyphenols such as green tea and Pu'er tea can help with metabolism and promote the recovery of leptin secretion through sufficient sleep. Keeping a diet log helps to understand an individual's metabolic reactions to various types of food, which can lead to a more scientific pattern of indulgent meals in the long run.