Overeating for a day and remedies for the next day

The next day after binge eating, one can remedy it by adjusting their diet structure, replenishing fluids, moderate exercise, controlling calorie intake, and psychological regulation. The main methods include light fasting, high protein diet, aerobic exercise, intestinal regulation, and emotional management.

1. Light fasting:

adopts the 16:8 intermittent fasting method, compressing the eating time to within 8 hours. Breakfast can be postponed until after 10 o'clock, with sugar free Greek yogurt paired with blueberries. Lunch will mainly consist of boiled chicken breast and broccoli, and dinner will be served before 6 pm. During fasting, drinking lemon water or Pu erh tea can help accelerate the metabolism of residual calories. Note that patients with diabetes and pregnant women should not use this method.

2. High protein diet:

Increase the intake of high-quality protein to 1.5-2 grams per kilogram of body weight. I recommend having 3 egg whites with oatmeal for breakfast, 150g steamed fish with quinoa for lunch, and 20g whey protein powder for an afternoon snack. Protein can prolong satiety, reduce the risk of subsequent overeating, and promote muscle synthesis. Avoid consuming large amounts of fat at the same time, and use steaming as the main cooking method.

3. Aerobic exercise:

Engage in 60 minutes of moderate intensity aerobic exercise, such as treadmill climbing training with a slope of 10%, a speed of 4.5 km/h, or swimming 1.5 kilometers. Maintaining a heart rate in the range of 220% to 60% of age during exercise can effectively deplete excess glycogen. It is recommended to supplement BCAA branched chain amino acids before exercise and fast carbohydrates such as bananas within 30 minutes after exercise to prevent muscle breakdown.

4. Intestinal regulation:

Supplement more than 5 billion CFU of complex probiotics, combined with 10 grams of water-soluble dietary fiber such as inulin. Drink 300ml of chia seeds brewed with warm water before breakfast, and take a probiotic preparation containing bifidobacteria after lunch. Eating 200 grams of fermented natto or kimchi for dinner can help restore the balance of gut microbiota and improve digestive discomfort after overeating.

5. Emotional management:

Conduct mindfulness based eating training and record the triggering factors of binge eating. Use an emotional diary to analyze the psychological state during eating and try alternative stress relief methods such as meditation or essential oil aromatherapy. Establish the "5-minute rule" - delay the urge to overeat for 5 minutes before taking action, during which deep breathing exercises can be performed. Seek professional psychological counseling for cognitive-behavioral therapy when necessary.

It is recommended to continuously monitor fasting weight in the morning within 72 hours after overeating, with daily fluctuations controlled within the normal range of 0.5 kilograms. Maintain regular and quantified meals, with each meal containing one palm of high-quality protein, one fist of staple food, and two fists of vegetables. In terms of exercise, strength training and aerobic exercise are alternated, with 300 minutes of moderate intensity exercise per week. Ensure 7-8 hours of sleep, and the deep sleep stage helps with leptin secretion. Establish a scientific dietary record system, use food scales and nutrition calculation apps to track daily intake, and cultivate quantitative knowledge of food. Long term and recurrent binge eaters need to be screened for metabolic diseases such as insulin resistance or polycystic ovary syndrome.