Yesterday, your day was placed under the sign of sugar: pastries at breakfast, starting from a snack cake, ice cream for dessert. If guilt is watching you this morning, no need to inflict a strict diet. Nutritionists remind you that there are simple gestures to rebalance your diet without falling into the opposite excesses.
Resume normal diet the next day
Marissa Beck, nutritionist dietician cited by Eating Welladvise against depriving yourself after a gap. “”Take a routine and connect to your feelings of hunger and satiety“, She recommends. She also insists on the importance of integrating all the macronutrients every day. To start the day, she recommends a nourishing breakfast rich in protein and fiber.”This will allow you to feel energetic and ready to start this new day. And this cocktail will save you from wanting to snack later“She says.
Compose balanced and complete meals
For the rest of the day, the dietician recalls that jumping a meal is a mistake. “”Do not jump a meal to compensate for the excesses of the day before, it will turn against you“, she warns. A body deprived of energy reacts by increasing the secretion of hunger hormones, pushing to eat more afterwards. Meals must therefore have a source of protein, fibers, complex carbohydrates and good fats. Some examples:
- Quinoa salad with seasonal vegetables, chickpeas and olive oil;
- Herbs omelet with wholemeal bread and raw vegetables;
- Grilled salmon with full rice and steam vegetables.
Do not feel guilty after a punctual excess
Alexis Silver, dietician in Toronto, insists on benevolence towards oneself: “After an excess, eat a balanced meal and do not enter a cycle of deprivation“. She recalls that variations in food are normal:”Be aware that at certain times in your life, you will eat more sugar, salt or fat. And we are human, so it’s normal!“. According to her,”It is essential to remember that it is our global habits and our life choices that really determine our health and not a punctual excess“.