For many of us, eating high-calorie foods can cause feelings of extreme guilt. We may have thoroughly enjoyed that piece of cake or pizza, but right after we start questioning our decision. Sounds relevant, doesn’t it? And if you do this during a weight loss diet, the feeling of guilt is even more intense. Although it’s natural to feel this way, you don’t need to stress out excessively about it or think that you’ve derailed your weight loss journey. Remember, it’s just a meal! If you often feel guilty after eating high-calorie foods, it’s time to stop. Recently, nutritionist Ridhima Batra took to her Instagram to share six ways in which you can recover after eating high-calorie food.
Also read: High calorie food in winter: Why avoid it and expert suggested alternatives
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Here are 6 things you must do after eating a high-calorie meal:
1. Hydrate well
We all know how important it is to hydrate well. Water can be your best friend after eating a high-calorie meal. What makes it so great? Nutritionists point out that water helps flush out excess sodium from the body and reduces water retention. She recommends starting your day with at least 500 ml of water.
2. Eat high fiber foods
Consuming high-fiber foods can also help speed up your recovery. “Fibre helps control blood sugar levels, aids digestion and even reduces bloating,” says Ridhima. So, go ahead and include fiber-rich foods, like green leafy vegetables and flax seeds, in your diet. Aim for 25-30 grams of fiber per day.
3. Take lean protein
You should also include adequate amounts of lean protein in your diet. Tofu, cheese, and beans are all great choices. She explains that lean protein helps stabilize blood sugar levels and keeps you satiated for longer. Are you wondering how much lean protein your body needs? Batra suggests consuming around 0.8-1 gram of protein per kilogram of body weight.
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4. Do light movements
It’s not just food; Doing some kind of gentle activity is also important. Doing functional training or meditation can aid digestion and make you feel lighter in the stomach. Additionally, it also keeps your cortisol levels under control, ensuring that you remain in a positive mood. Ridhima explains that increased cortisol levels can signal your body to store more fat.
5. Don’t skip meals
This is the most common mistake that many of us make after eating high calorie foods. However, skipping meals can do more harm than good to your body. She explains that skipping meals can slow down your metabolism and lead to hormonal imbalance. Additionally, it may also cause you to overeat later. Instead, you should eat a balanced diet.
6. Practice self-care
Finally, don’t forget to practice self-care. Remember that it’s okay to indulge in high-calorie foods occasionally and won’t hinder your weight loss goals. You should avoid stressing over just one meal, as this can also increase your cortisol levels. So, take a deep breath and focus on everyday progress rather than perfection.
Also read: High-calorie snacking can disrupt the biological clock, resulting in overeating
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Now that you know these points, keep them in mind the next time you feel guilty after eating high-calorie foods.
