What are your thoughts on this? Indulge in your favorite dish after your fast is over, such as a huge pizza from your favorite Italian restaurant. Immediately after finishing, you’re left with excruciating pain in your stomach due to overindulgence.
You’re not the only one in this scenario!
After a period of fasting, we naturally crave a reward. After all, we’ve successfully completed our fast. However, if we consume too much food too quickly, it might cause us discomfort and possibly harm our health.
We’ve compiled a list of the most common mistakes people make after breaking their fast, along with tips on how to avoid making the same ones.
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Why we tend to overeat after fasting
Many of us have overindulged after a long period of fasting.
If you have too many calories in one sitting, you may also suffer from stomach pain, constipation, or diarrhea as a result.
Here are some of the most common blunders and best practices that can help you prevent unpleasant side effects when it comes to your eating periods:
Mistake No. 1: We eat too quickly
The pace of life in the modern world, of course, is incredibly fast-paced. Work, deadlines, anxiety, and a lack of leisure time define modern life. We eat on the go, whether we’re riding the subway, driving, or simply walking to and from work.
The problem is that if we eat too rapidly, we may miss the sensation of fullness. The reason for this is that our satiety begins to kick in about 20 minutes into the meal.
Mistake No. 2: We eat while engaged in some other activity.
Everybody’s undoubtedly eaten while watching the television. After all, it’s quite cozy.
If we’re entirely engrossed in our favorite show, we don’t even realize how much food we’re consuming. And then, without our knowledge, the bag of chips is gone.
Mistake No. 3: We eat from the packet without portioning.
Having a large bowl or package means that we consume more food from it. For example, a scientific experiment was carried out at movie theaters to establish this. Popcorn in medium and big bags was given away free of charge by the researchers.
There was no shortage of popcorn, even though some of the tourists had already eaten. There was a 50 percent increase in popcorn consumption among those who received large bags, as compared to those who received medium bags.
As a result, when presented with a larger piece of food, we are more likely to overindulge since the container represents a “portion standard” to which we unconsciously conform.
The size and color of the dish we eat can play a part. We eat more when the plate is larger and the food and plate are of the same hue. That’s what the evidence suggests.
Mistake No. 4: We do not meet our nutritional requirements
A lack of nutrition might also lead to overeating when we are hungry.
Our bodies inform us whether we’re deficient in vital vitamins and minerals in the form of acute cravings.
Magnesium shortage may be to blame if you’re constantly desiring chocolate. It’s because cocoa beans have a big amount of the mineral, which is why chocolate also contains it.
The sodium content in salty snacks, such as potato chips and pretzel sticks, is much higher. So, a desire for salty foods can be a sign of a shortage in sodium.
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The most effective ways to avoid overeating after fasting
1. Plan your meals
Your chances of overeating are greatly reduced if you plan your meals and shop accordingly.
Another advantage of preparing is that it helps you stay organized while also saving you a significant amount of time and money.
2. Begin with a small proportion and chew thoroughly.
Start with a little portion, around half the size of what you normally eat when you break your fast, and work your way up. After around 20 minutes, only add more if you’re still hungry.
You should also avoid eating straight from the container and use a little plate that is a different color from what is on it, as this can lead to contamination.
3. Eat slowly and consciously
Pay attention to what you eat. How would you describe the flavor and appearance of your meal? What are the aroma and flavor like? Relax and savor your food with all of your senses.
Eat mindfully and minimize distractions to help you notice and break unhealthy eating habits. As a result, you’ll be better able to control your calorie intake.
4. Eat enough
Even if you’re trying to lose weight through intermittent fasting, you should still eat enough food when you’re allowed to eat. Nutrient deficits and the accompanying desires they cause can only be avoided this way.
It boils down to this: A diet rich in nutrients requires that you eat a variety of foods.
- Protein is the most important macronutrient for feeling full, so make sure you’re getting plenty of it.
- Muscle loss can be avoided if you consume the daily recommended amount of protein (0.8 grams per kilogram of body weight / 0.36 grams of protein each pound). You can learn more about this topic by clicking here.
- Enough omega-3 fats: If you don’t get enough of these good fats, your body may start wanting them. This section explains which foods are best suited to your dietary requirements.
- To avoid deficiencies in vitamins and minerals, eat a lot of fruits and vegetables, especially when you’re cutting back on calories in order to lose weight. Supplements may also be a useful option in some cases. However, you should talk to your doctor first to see if these are right for you.
5. Stay busy
Boredom and loneliness, two common causes of overeating, provide the necessary time and space for this behavior. Make a list of things to do to keep yourself occupied.
Then, if a craving strikes, simply complete one of the items on your to-do list.
Here are a few ideas to get you started:
- The place needs some TLC.
- Play a game on your phone or PlayStation.
- Take a brief workout.
- Invest in some quality reading time.
- Take good care of your garden (if you have any).
- Take a brisk stroll around the block.
Try something new!
6. Don’t be too hard on yourself
There is no such thing as a perfect person! When things don’t go according to plan during a meal, don’t be hard on yourself. Indulging in binge eating is neither a sign of “weakness” nor an impediment to reaching your weight loss goals.
The best way to overcome negative sentiments about a perceived failure is to forgive yourself and encourage yourself. Your chances of doing things differently in the future will be increased by doing so.
How to improve your eating routine after fasting
It’s possible that overindulging after a fast can have unpleasant side effects or even jeopardize your intermittent fasting efforts.
It’s possible to avoid common pitfalls like eating too quickly or consuming too few nutrients by paying attention to the size and color of your plate and being more indulgent towards yourself.
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