You made abinge on sweets and now you want to undo the possible damage to health and body fat?
Well, then you landed on the right article, because for a long time - along with one Psychologist expert in this area of eating disorders - I deal with exactly this: creating and disseminating useful information in relation to the widespread problem of binge eating.
A binge of sweets is the most common binge because it is XNUMX/XNUMX cup sugar it is the number one activating agent for the emergence and maintenance of bingeing cycles.
- 1 BECAUSE SWEETS CAN TRIGUE EPISODES OF BAKES
- 2 WHAT NOT TO DO AFTER A SHAPE OF CAKES
- 3 STEP # 1 CONSCIOUS APPROACH
- 4 STEP # 2 TURBO THE DIGESTION AND WIN THE NAUSEA NATURALLY
- 5 STEP # 3 HOW TO LOWER THE GLYCEMIC PEAK TO MINIMUM DAMAGE FROM SWEET BUN
- 6 HOW TO RECOVER AS SOON AS POSSIBLE
- 7 TO CONCLUDE
BECAUSE SWEETS CAN TRIGUE EPISODES OF BAKES
Application: Why do sugar, i.e. sweets, have the power to repeatedly trigger bingeing episodes?
Response: Because the sugar present in sweets has all the characteristics of a substance of abuse that generates strong addiction. So the areas of the brain involved in addictive processes, once activated by the frequent use of sweets, can begin to crave sugars uncontrollably.
When you give in to the urge to "get yourself sugar" and exaggerate in the quantity and manner of eating sweet foods, the remorse that follows this binge can be so intense that you may want to consider getting rid of the ingested weight through self-induced vomiting . Now, this and other aggressive assumptions cause more harm than good. Here because…
CONSCIOUS ACTION VS. INSTINCTIVE REACTION
The superficial remedies do not solve the problem at the root, on the contrary they provide you with an excuse to continue with the binges of sweets, because you think that ... you have a solution that, even if brutal, is (apparently) effective.
But the more you keep the problem unresolved, the more the worm of inner malaise grows inside you. It's a vicious cycle: the more you pretend that you can continue to "manage" the situation without really understanding its nature and overcoming it, the more the discomfort increases and the episodes of binging on sweets become frequent and severe.
The same goes for all types of bingeing, whatever the food mainly involved: sweets, carbohydrates (bread, pizza, chips, etc.), fats and whatever junk food (junk food).
WHAT YOU CAN DO NOW AGAINST NAUSEA, SWELLING AND THE FEELING OF DEFEAT
But at this very moment I know that you are looking for an immediate solution for remedy a binge of sweets, because you probably feel bad both psychologically and physically. Because there is no doubt: in general sugar hurts, especially when used frequently and in excessive quantities - such as with sweet binges.
You may feel like one crap: mouth lapped, nausea, bloating, difficult digestion are the probable physical symptoms.
While on a psychological level you may feel despondency and depression typical of those suffering from an addiction and despite all the attempts and the good will put in place they cannot get out of it (I've been through it too - I know how it feels, and I also learned how to get out of it independently, quickly and definitive).
Ok. So let's see what you can do for to remedy or at least minimize the damage of a binge of sweets.
But first let's start with what NOT to do ...
WHAT NO MAKE A SWEET OF SWEETS AFTER
After having smashed with sweets you have to face both the physical discomfort produced by digestive difficulties, be the guilt coming from what is probably yet another relapse into an overeating (see also the article on compulsive binges).
The first instinctive impulse is probably to provoke the vomiting, while the common reaction in the following days is to undergo grueling sessions of exercise and dietary restriction as an attempt to lose the calories from the recent sweets binge.
Know that vomiting, grueling exercise, and dietary restriction would lead you in the direction opposite than solving the problem.
Caloric restriction (often combined with excessive exercise) has been shown to be a major cause of the onset and consolidation of bingeing cycles and restrictions.
Ok. Now we come to the practical 3-step approach to reduce the damage of a binge of sweets and speed up psychophysical recovery.
STEP # 1 CONSCIOUS APPROACH
One of the most mature and effective things to deal with any type of binge is through awareness of suffering you are experiencing. Observe and do not judge the physical pain and psycho-emotional suffering caused by the binge of sweets.
It's not easy. But it is a therapeutic process in itself. Go through the suffering you have caused yourself. Don't try to escape from it in superficial ways. There magic pill DON'T it exists, the sooner you will accept it and the sooner you will be able to find a serious and valid way to overcome the problem that haunts you.
Think of it as an evolutionary process that life itself requires you to overcome. There is no other way to overcome it than to go through it. But you have to do it without judging you (much less hate yourself for the mistake you made).
Mindfulness it is the simple practice of mindfulness that even in the scientific field has shown to drastically reduce the episodes of bingeing and the intensity of the same. And there is a good reason why this happens ...
THE REBALANCING MECHANISM OF THE "PRESENT MIND"
When you are mentally present (thanks to non-judgmental observation of yourself) you automatically turn on that area of the brain that has the power to inhibit the powerful stimuli produced by substances of abuse, including sugar and sweets. I'm talking about the prefrontal cortex - the area of the brain also called the "great inhibitor".
Hence the approach revolutionary that I propose to you in step # 1 consists of stay with the discomfort temporary that you are experiencing, without trying to escape it, but on the contrary go through it with courage and patience.
Now, let's come to some practical tools that you can immediately put in place to minimize the damage of the sweets binge (whether it dates back to a few hours ago or days ago) ...
STEP # 2 TURBO THE DIGESTION AND WIN THE NAUSEA NATURALLY
If you feel like you've had indigestion or just ate too much - whether it's fats or sweets - now is the right time for a specific natural first aid. medicinal plants.
REMEDY N ° 1 TO FACILITATE DIGESTION
What I suggest is a blend of mother tinctures that you can have your herbalist prepare for you. The formula is as follows:
- Fennel 30%
- Lavender 30%
- Gentian 10%
- Angelica 10%
- Thyme 10%
How to take: 30 to 50 drops in a little water (after meals).
If you have immediately need a digestive remedy and do not have time to wait for the preparation of the mixture, then just take gentian in mother tincture (15 drops in a little water immediately after meals) to aid digestion.
This natural remedy will facilitate the digestion of the overabundant meal, thus the feeling of fullness and swelling they will shrink and disappear sooner.
REMEDY N ° 2 TO REDUCE NAUSEA QUICKLY
A more specific additional remedy for nausea is it ginger powder. It is an extremely effective natural anti-nausea product, so I strongly recommend that you use it in addition to the digestive blend based on mother tinctures that I showed you earlier.
But don't think it's enough to put a slice of ginger in hot water to get the benefits. No. The effective dosage is around 3-5 grams equal to about 1/2 - 1 teaspoon of ginger powder.
This dosage is unbearable for most people due to the spicy taste. So, the solution is to use ginger capsules or tablets equal to 3 or 5 grams of raw material. You can also find this ingredient in herbal medicine or in pharmacies.
Another beneficial effect on the digestive side offered by ginger is related to its protective effect on the gastric mucosa.
Not only that, the fantastic powdered ginger is also an effective one anti-inflammatory, an anti-tumor protective agent as well as a remedy slimming (when taken daily for months). All benefits highlighted in specific scientific research.
STEP # 3 HOW TO LOWER THE GLYCEMIC PEAK TO MINIMUM DAMAGE FROM SWEET BUN
If you have the opportunity to act immediately, you can also take a special remedy in the form of a drink to reduce the glycemic load of the overabundant sugar-based meal you just made.
What does "glycemic peak" mean and why it is important to reduce it
A glycemic spike occurs in the blood when you consume sugar (or carbohydrates). It consists of a high value of the glycemia after a meal (post-prandial) and increases in proportion to the amount of sugar ingested in the meal.
So, the more sugar you take in a meal, the higher your post-prandial blood glucose will be, and the higher your blood sugar peak, which is the maximum blood glucose concentration at any given time.
Lowering the glycemic peak is important because theinsulin it is the hormone that more than any other contributes to the accumulation of storage fats following an overabundant meal.
Not only that, but insulin - when it is hyper-stimulated due to an incorrect diet (with too many sugars and foods of animal origin rich in fats and proteins) contributes to generating a state of chronic inflammation and favors the onset of dysmetabolic syndrome, which often leads to diabetes.
This is why it is important to reduce the glycemic spike after a feast of sweets - but caution, it can only be done if it has not been too long since the big meal: possibly the stomach must still be full or partially full.
This way the glycemic peak leveling agent you intend to use (chia seeds in this case) will have some time available to join the digestive meal at the gastric level - thus limiting damage.
HOW TO PREPARE (AND USE) CHIA SEED DRINK TO REDUCE THE GLYCEMIC PEAK
This drink is very simple to make and harnesses the blood sugar leveling power of Chia seeds. Here's how to do it:
- Take about 200ml glass of water
- Add a spoonful of chia seeds and mix briefly
- Let it rest for 5 minutes
- Blend again and drink
The ideal would be to use the chia seed drink before of meals, because in this case its action in reducing the glycemic peak would be maximum. Also, taken before a meal it significantly increases the sense of it satiety thus pushing you to eat less (even at the next meal).
Note: If the resulting mixture is too thick, add a little water afterwards and mix. The final density must allow you to easily drink this chia seed drink.
If you are particularly susceptible to the (slimy) consistency of the chia seed drink and you have trouble drinking it, just reduce the doses (a teaspoon of chia seeds in a little water) and maybe repeat the intake after a few minutes. to a total of 2-3 teaspoons equal to about one tablespoon of chia seeds.
Alternatives to chia seeds: a similar functionbuffer on the glycemic load that other mucilaginous preparations also have it such as psyllium seeds (eg: Psyllogel) or glucomannan (also available in capsules).
HOW TO RECOVER AS SOON AS POSSIBLE
In the first part of the article we analyzed the 3-step approach to minimize the damage from bingeing, i.e. how to unblock digestion engulfed and how to reduce the negative effects of postprandial high blood sugar.
But it is also important to have a long-term strategy to accelerate recovery and feel good in body and mind - thus reducing the risk of relapse in bingeing episodes: because if you feel good it will be easier to have greater control of your thoughts, emotions and behavior.
BENEFITS OF YOGA, BREATHING AND MEDITATION
Ok. Now, to recover quickly and increase your psychophysical anti-binge defenses, include a short practice of yoga (even just 15 minutes done right can produce important effects).
I benefits of yoga are inconceivable - not even after a practice of 30 years or more would you have the complete picture of how many levels this extraordinary discipline acts positively on.
Yoga is not about weird contortionist postures (on the contrary!): You could be the best yogi in the world simply by sitting comfortably, with your eyes closed, contemplating your inner self in silence. Why yoga DON'T it is what you see from the outside, but it is what you do inside you during practice - so it is occult, Invisible.
In addition, yoga is also composed of breathing techniques (pranayama) and meditation. Both are extraordinary methods to access a state of mental calm and psychophysical well-being.
The "shock" approach that I recommend in case of a binge of sweets consists of 3 STEPS.
Il STEP # 1 it is of nature psychological-philosophical...
Consciously crosses the discomfort - now the omelette is done so try to deal with how to contain the damage - and return to a state of calm in which you can make the best decisions, such as the firm resolution to DON'T never fall into the same mistake again.
Il STEP # 2 it is of nature practice...
Use a specification mixture of plants with digestive action and anti-bloating / anti-fermentation to reduce the physical discomfort that follows a binge of sweets.
Il STEP # 3 is still practical in nature ...
Use the ginger powder appropriately (as described above) to overcome the nausea that follows a binge of sweets.
These 3 actions will help you reduce the damage that a binge of sweets can cause to health and body weight.
Be careful though… if it is not an accidental isolated episode, you should take the situation seriously because, like all forms of addiction, the longer you wait to eradicate them from your life the more difficult it will be to eliminate them in the future.
Then consider the possibility that one has been generated sugar addiction on which it will be necessary to act more consistently and systematically, before accumulating heavy negative effects ...
The best time to change is now!
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