What does the second day after binge eating look like

The next day after binge eating, there may be symptoms such as stomach discomfort, edema, blood sugar fluctuations, low mood, and temporary weight gain. These symptoms are mainly caused by factors such as digestive system overload, excessive sodium intake, insulin secretion disorders, psychological stress, and water retention.

1. Stomach discomfort: After overeating, stomach acid secretion increases, and the stomach expands beyond normal capacity, which may cause bloating, acid reflux, or nausea. High fat and high sugar foods slow down gastric emptying and worsen digestive symptoms. It is recommended to choose warm liquid food such as millet porridge to avoid stimulating diet.

2. Facial edema:

High salt food causes sodium ion retention, which leads to water accumulation in tissue gaps. Common eyelid swelling and tightness in fingers usually subside within 48 hours. Sodium metabolism can be promoted by increasing potassium rich foods such as bananas and spinach, and moderate exercise can accelerate circulation.

3. Blood sugar fluctuations:

Consuming a large amount of refined carbohydrates can cause a sudden rise and drop in blood sugar, which may lead to hypoglycemic reactions such as dizziness and fatigue the next day. As insulin resistance worsens, fasting blood glucose levels may increase by 1-2 mmol/L compared to normal. It is recommended to choose oats and whole wheat bread with low glycemic index as breakfast the next day.

4. Emotional low point:

Rapid decrease in dopamine levels can cause psychological differences, and self blame emotions may last for 12-24 hours. Some people may experience distraction and decreased work efficiency. Engaging in 20 minutes of aerobic exercise can promote the secretion of endorphins and improve emotional state.

3. Pseudo weight gain:

Food residues and water retention can increase the displayed value on the weight scale by 1-3 kilograms, but actual fat gain is limited. After about 72 hours, intestinal emptying can restore true weight data. It is not necessary to overly focus on short-term fluctuations, it is more important to maintain a regular diet and exercise rhythm.

After overeating, it is recommended to maintain sufficient sleep to help with metabolic recovery. The next day's diet should mainly consist of light and easily digestible steamed foods, accompanied by moderate low-intensity exercise such as jogging or swimming. Be careful to avoid extreme dieting compensation behaviors. Keeping a diet diary for three consecutive days can help rebuild regular eating habits. If frequent binge eating behavior is accompanied by compensatory measures such as inducing vomiting, it is necessary to seek guidance from professional nutritionists or psychologists in a timely manner. In the long run, establishing a stable three meal eating rhythm is more helpful for weight management than focusing too much on losing control of a single meal.