Probably the biggest psychological problem for people who follow some diet plan is that, when they fall into depression or think they can no longer follow the diet regime, they start overeating unhealthy foods. Some people limit themselves to a cheat meal, other continue to a cheat day. After overeating, everything seems to be fine except for one thing, a scale. It is then that the problems arise. I know this from my own experience in working with many clients. As much as I try to explain to them that everything is going to be okay, a couple of hours of drama is inevitable.
That is why I’ll briefly explain what it really is and whether you really gain those 2-3 pounds that the scale shows. Imagine being on a diet where your carbohydrates are restricted, i.e. reduced. Your glycogen stores are mostly empty or half empty. Now, these depots receive, depending on the mass of an individual, let’s say up to 500-600g of carbohydrates. Carbohydrates always bind water. More specifically, each gram of carbohydrate binds around 4 grams of water. Now just calculate. Although, at the time of overeating, I highly doubt that anyone count everything that has been eaten. However, for those who do count, when you eat up 500g of carbohydrates, the scale will go 2kg up. Of course, who else eat unsalted food. Salt retains under skin water in large quantities. All in combination with 500g of carbohydrates.
Therefore, be realistic and admit to yourself how much food you eat when your scales go 3-4kg up. For this reason, I advise everyone a cheat meal rather than cheat days, since there is hardly any person who can eat more than 2-4 thousand kcal per one meal (still, there are some who can). However, if you allow yourself overeating all day then… What shouldn’t you do in the morning after overeating? Well, you should not give up on the diet regime and “cry over spilt milk”
✔️Reduce your fat and carbohydrates intake by 20% the next two days.
✔️Slightly increase water intake
✔️What I practice is green tea combined with nettle.
✔️Exercise cardio for 30 minutes after strength training.
You will see that in a few days everything will fall into its place. And, one more thing. When you crave junk food consciously, enjoy every bite. There will definitely be a few days of nervousness about water, so there is no need to get nervous while eating a large burger with loads of French fries.
