How to remedy the lack of meat on the second day after overeating

The next day after binge eating, fat accumulation can be reduced by adjusting dietary structure, increasing water intake, moderate exercise, supplementing dietary fiber, and controlling calorie intake.

1. Adjust dietary structure:

Reduce the intake of refined carbohydrates and high-fat foods, choose low glycemic index foods such as oats and brown rice, and pair them with high-quality proteins such as chicken breast and eggs. Using a small amount of multi meal mode to stabilize blood sugar and avoid insulin fluctuations that stimulate fat synthesis. For breakfast, you can have Greek yogurt with blueberries, and for lunch, you can choose steamed fish and broccoli.

2. Increase water intake:

Drink 2000-3000 milliliters of warm water daily, divided into 8-10 servings. Water can promote the excretion of sodium ions and alleviate edema after overeating. Lemon or cucumber slices can be added to enhance flavor and avoid sugary drinks. Drinking 300ml of warm water on an empty stomach in the morning can activate metabolism, and drinking water 30 minutes before meals can reduce food intake.

3. Moderate exercise:

Engage in 45-60 minutes of low-intensity aerobic exercise, such as brisk walking, swimming, or cycling. Schedule exercise time one hour after meals to help burn excess calories. Combined with 20 minute resistance training such as squats and plank support, increase muscle uptake of glucose. Avoiding intense exercise can lead to an increase in cortisol, which is actually detrimental to weight loss.

4. Supplementing dietary fiber:

Daily intake of 25-30 grams of dietary fiber, choose soluble fibers such as chia seeds and flaxseed to adsorb intestinal oils. Eating more coarse fiber vegetables such as celery and spinach promotes intestinal peristalsis and accelerates the elimination of food residues. Konjac products and inulin based foods can increase satiety and reduce the desire to eat later.

5. Control calorie intake:

The total calorie intake for the day is controlled at around 80% of the basal metabolic rate, and a 16:8 light fasting mode is adopted. Dinner should be completed before 6pm, and low-fat steamed dishes should be chosen. Record your daily diet to avoid compensatory dieting triggering a new round of binge eating. Moderate supplementation of B vitamins can promote carbohydrate metabolism. Within 48 hours after binge eating, it is a critical period for recovery. It is necessary to establish a regular meal schedule and avoid skipping any meal. Long term advice is to cultivate mindfulness eating habits, chew slowly and feel satiety signals when eating. Perform aerobic exercise at least 3 times a week combined with 2 strength training sessions to improve basal metabolic rate. Maintaining sufficient sleep helps with leptin secretion, and avoid eating for 3 hours before bedtime. If binge eating behavior occurs repeatedly, it is recommended to seek a nutritionist to develop a personalized plan.