How to recover after binge eating carbohydrates

Overeating carbohydrates can be restored through adjusting dietary structure, replenishing water, increasing physical activity, maintaining regular sleep patterns, and psychological regulation. Carbon burning behavior is usually caused by emotional fluctuations, rebounding from dieting, temptation to consume high sugar foods, lack of sleep, and imbalanced gut microbiota.

1. Adjust diet:

The next day, prioritize high protein foods such as eggs and chicken breast, and pair them with non starchy vegetables such as broccoli and spinach. Avoid continuing to consume refined sugar and refined grains, and replace some staple foods with whole grains such as oats and brown rice. The interval between two meals is 4-5 hours, and each meal should be controlled at 70% full. Before meals, 300ml of warm water can be consumed to reduce the risk of overeating.

2. Water supplementation: After carbon exposure, the daily water intake should reach 2000-2500ml, and lemon or cucumber slices can be added to promote metabolism. Water helps dilute the sudden increase in glucose concentration in the blood and alleviate insulin resistance. Avoid sugary drinks and choose light green tea, Pu erh tea, etc. to help break down excess glycogen in the intestines.

3. Increase exercise:

Engage in moderate to low-intensity aerobic exercise such as brisk walking and swimming within 48 hours, lasting 30-45 minutes each time. Exercise can improve the efficiency of muscle glucose uptake and accelerate glycogen consumption. Avoid fasting exercise, replenish electrolyte water after exercise, and prevent fatigue caused by blood sugar fluctuations.

4. Regular sleep schedule:

Ensure that you fall asleep before 23:00 for three consecutive days and sleep for no less than 7 hours. Lack of sleep can lead to increased levels of ghrelin and an increased desire for carbohydrates. Avoid using electronic devices one hour before bedtime, and practice 10 minutes of meditation or foot soaking to improve sleep quality.

5. Psychological regulation:

Record the triggering factors of binge eating, such as stress events or low mood, and establish mindfulness eating habits. Do not compensate for extreme dieting due to a single binge eating, set a limit of one moderate amount of carbohydrates per week to meet daily needs. Seek psychological counseling when necessary to improve emotional eating behavior patterns.

It is recommended to adopt the "211 diet" within 3 days after carbon exposure: 2 fists of non starch vegetables, 1 palm of high-quality protein, and 1 fist of low GI staple food per meal. In line with the daily basic activity of 6000 steps, choose stairs instead of elevators and other non exercise consumption. Pay attention to whether there are any abnormal symptoms such as persistent thirst and drowsiness. Frequent carbon outbursts require screening for metabolic problems such as polycystic ovary syndrome or insulin resistance. To avoid psychological stress caused by daily weighing during the recovery period, it is recommended to observe changes in body fat on a weekly basis.