Do you also love chocolate cakes? And that gargantuan family meal last weekend? Don’t worry, everyone gives each other small pleasures and big differences. A food crack has no consequence on weight loss if it remains an isolated episode during rebalancing and if, of course, we know how to compensate for it the next day…
When you follow a slimming program, it is impossible to follow your food plan to the letter. Evening with friends, aperitif with colleagues or family birthday, there are many requests which can cause food cracking.
By deciding to adopt the method of slimming steps, you have undertaken a long-term effort to learn how to eat in a healthy and reasonable way. But it is vital for your morale to allow yourself pleasures… Provided, of course, that these remain exceptional, or very occasional.
What is food cracking?
You should never feel trapped in your slimming diet, it would be the surest way to discourage yourself from the good habits you have taken.
Surprising phenomenon: by ceasing to respect the rules, for the time of a meal or an evening, you will return to your usual diet with even more discipline and determination.
It takes two days for excess sugar to turn into fat. We can therefore react the same day, by taking 3 tablespoons of oat bran which reduces the speed of assimilation of fast sugars and by walking for a good half hour. And we can even put it back the next day!
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To make a variation, it consists in eating a dish or foods which are not initially envisaged in the program. These are generally foods high in fat and/or sugar or festive meals where dietetics is not on the guest list.
So a food crack, it happens to everyone. No need to feel guilty!
The idea when we allow ourselves small or big pleasures is to be able to quickly get back in hand to catch up on the food cravings the next day.
2 reactions to absolutely avoid
But then what to do? How to react to compensate for the skid? First, we will see what you should not do the day after a food cracker:
- Avoid blaming : what is done is done ! A one-time food crack will not jeopardize all your efforts to lose weight, nor make your pounds come back at a gallop. The important thing is not to stray too often. So if you cross the yellow line once or twice a month in your usual routine, it won’t have any serious impact on your weight.
- Avoid fasting or skipping meals : Some of us tend to think that a long day of fasting might solve the problem. It’s definitely not the right solution. No question of skipping a meal either. Your body would react abruptly to such drastic changes.
Numerous scientific studies have shown that it promotes the fat storage and develop the insulin resistancewhich is harmful if you want to find the line.
Special menus in case of food cracking
To compensate for a meal that is too large or make up for a food gap, it is advisable to adopt a low carbohydrate diet the next day. Eat lightly favoring low-calorie fruits such as apples, watermelons or pears, green vegetables and raw vegetables, white fish such as flounder and lean meats such as chicken.
You can also organize a day of milk meals » by mixing 200 g of 0% fat cottage cheese with natural yogurt and cut an apple or add some red fruits to it. A large bowl of this mix will fill you up while providing you with the minimum of fat and sugar. Before, you can eat vegetable soup or raw vegetables without vinaigrette.
You can afford a protein day with, on the menu, defatted ham, eggs, poultry without the skin, meat from Grisons or light cheese, with green salad at will but without vinaigrette.
Very important : stay hydrated! You have the right to 2.5 liters of water a day to help you eliminate toxic waste resulting from the breakdown of proteins (uric acid, urea, etc.) more quickly. Thanks to the water, your kidneys will have an easier time evacuating everything!
Last recommendation: try to walk longer than usual After a meal, it’s good to exercise. Walk an hour instead of 30 minutes, go for a short jog or swim. It will be easier to eliminate by practicing a physical activity!
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