After a binge, you'll likely still wake up hungry and you should still be eating a nutritious meal. The best kind of food for this is a mix of proteins, carbs, and fat: eggs, avocados, and fruit, for example. These are foods that stimulate digestion and will help your body process the meal from the previous day.
Keeping your body well-hydrated is always a good practice, especially after a binge, because water aids in digestion and reduces bloating. Vavrek recommends sticking with vegetables, fruits and other foods with high-fiber content as well as lean protein the day after a binge.
While you may regret your food choices for a number of reasons, two common reasons that you may be regretting what you ate is due to having a fear of weight gain and a fear of food itself. Read more about the impacts of fat phobia, weight stigma, and fear of food here.
Trying to follow unrealistic and unhealthy diets can lead you to feel like a failure, when in reality, the diet itself was a failure. Overeating or choosing foods you have categorized as “off-limits” may lead to food regret. Diet culture can increase your feelings of regret.
Eating foods that are high on sugars, fats, calories and sodium lead to a higher risk of developing hypertension, heart diseases, diabetes, certain types of cancers, obesity, even asthma. If you stop consuming these foods, your overall health condition will definitely improve and you'll avoid these risks.
Eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers.
Of course, the more physically active you are, the higher your energy needs. Remember that junk foods are okay to eat occasionally, but they should not make up more than 10% of your daily energy intake. In a day, this may be a simple treat such as a small muffin or a few squares of chocolate.
Similarly, it is not helpful to guilt or shame for eating what our culture deems “junk” food. Our disapproval or judgment of self and others is more harmful than helpful. Instead, we can offer self-compassion, kindness and curiosity as we understand ourselves and our emotional and nutritional needs.
#1: Stop Eating Junk Food for 3 Days
Humans experience sugar withdrawal symptoms similar to cocaine addicts after quitting. Don't get too scared—you can do this. During the first three days, your body is working to get rid of all those toxins.
Eating junk food on a regular basis can lead to an increased risk of obesity and chronic diseases like cardiovascular disease, type 2 diabetes, non-alcoholic fatty liver disease and some cancers. We know Australian's eat too much junk food.
Although it may be beneficial to eat junk food once a week, make sure that you eat just one such meal throughout the day, or your body might end up stocking all those calories which may end up getting stored as fat.
Fast food contains a lot of unhealthy ingredients like sugar, saturated fats, trans fats, and a lot of calories. While eating fast food once a week will not pose any harm in the short run, once you start regularly indulging in cheat meals, all these ingredients can come back to haunt your body.
Remember that junk foods are okay to eat occasionally, but they should not make up more than 10% of your daily energy intake. In a day, this may be a simple treat such as a small muffin or a few squares of chocolate. On a weekly basis, this might mean no more than two fast-food meals per week.
Although junk foods are known for their immense potential to harm your health, complete abstinence from these foods may not be a practical approach. Instead of giving up eating all junk foods, it is advisable to limit their intake. Thus, an occasional cheat day is okay.
The better thing to do is eat something than to fast for a little while. Even if that something isn't the healthiest option.” On the other hand, eating poorly often results in health damage. “Long term, for repeatedly eating stupidly over months and years, is decreased health,” Brown said.
There will be times when you have to waste some food. Make peace with that and know that it is better for your health than continuing to eat when your body has had enough. For some of us, changing our beliefs about wasting food is difficult.
Increase fiber intake through whole grains, fruits, and vegetables. Stay hydrated by drinking plenty of water and other fluids. Use natural laxatives like herbal teas, aloe vera, and fermented foods. Try a saltwater flush or colonic irrigation under the guidance of a medical professional.