I don’t like overeating. In fact, I think persistent overeating is one of the most unhealthy things a person can do. Because it is always in a state of excess energy. Excess means that you are unable to process the food you are consuming. That means your cells are literally full, your organs are overworked, and your hormones aren’t working as well as they should. Overeating actually causes inflammation, so doing it every day will lead to chronic inflammation. And we haven’t even mentioned the impact it has on obesity.
But we are humans, so we feast. Sometimes we feel like eating a lot of food, whether it’s for holidays like Thanksgiving or birthday celebrations, or just because we feel good. Sometimes we feel like eating too much.
How can we make it safer? How can we reduce the negative effects of overeating and, in some cases, turn it into a positive input?
Let’s check:
hard training
Hard training before a large meal improves nutrient distribution through several mechanisms. First, by removing glycogen from your muscle cells, you increase insulin sensitivity and create more space to safely store all the carbohydrates you’re about to eat. Exercising vigorously before a meal increases something called non-insulin-dependent glucose uptake. This means you don’t even need to raise your insulin levels to store glucose as glycogen. Glucose can be stored while maintaining the release of body fat for lipolysis and burning.
Intense exercise also upregulates muscle protein synthesis, so ingested protein is preferentially used for muscle hypertrophy and recovery. This means that if you do a big workout before a meal, you’ll be able to eat more food without experiencing the same metabolic effects you would otherwise have.
The most effective training for these purposes is full-body exercise that incorporates strength training and aerobic or metabolic conditioning. Think CrossFit workouts, a combination of sprinting and lifting, or circuit training.
take berberine
Try berberine 30 minutes before meals. Berberine is a powerful anti-hyperglycemic supplement that improves lipid levels, metabolic function, and postprandial blood sugar levels when taken on an empty stomach before a meal. Taking berberine before meals improves blood sugar levels. Another beneficial effect of berberine is mitochondrial uncoupling. This means increasing energy expenditure by increasing your metabolic rate, “making room” for all the energy coming in during a large meal.
eat vinegar
Eating vinegar 20 to 30 minutes before a large carbohydrate-containing meal improves glucose tolerance and reduces the normal glucose response. In fact, this is part of the reason why vinegary salads are traditionally consumed before meals. Not just because it tastes good (though that’s part of it), but because it prepares your body to better utilize glucose.
fasting before
Eat lightly or not at all throughout the day until you have had a big meal. The best meal I ever had came at the end of my fast. There is no need to fast all day long. That might just mean skipping breakfast and having a light lunch. Also, it is not recommended to permanently eat only one meal a day. This is because it can have long-term negative effects on energy levels and metabolic flexibility. However, if you are planning to eat a large meal and it will be a one-time meal, it is best to avoid eating for several hours before the meal to maximize enjoyment and reduce most of the negative effects of overconsumption. Helpful.
prioritize protein
If you know you tend to overeat, make sure you get some protein. It’s Thanksgiving, right? Get lots of turkey. Christmas dinner? Please enjoy the lamb leg. Start with protein, supplement with fat, and finish with carbohydrates. Protein is the most satiating macronutrient, so if you start with protein, you’re less likely to overeat with the rest of your food. Feasting is great, but no one likes overindulgence.
In one study, overfeeding with low protein intake increased fat mass but not lean muscle mass, whereas overfeeding with high protein intake increased fat mass by the same amount and reduced lean muscle mass. The amount was found to increase. No one wants to gain fat, but I would argue that it is better to increase muscle along with fat than to increase body fat alone.
Consume gelatinous foods and collagen in your diet
Both collagen and gelatin are rich in glycine, an amino acid that has been shown to lower blood sugar levels. If you’re going to eat a lot of carbohydrates, you should eat much more carbohydrates than usual, including gelatinous foods like gravy, bone broth, skin, connective tissue, or just a few scoops. collagen Improves glucose response to meals. It also offsets the methionine load you get from muscle meat.
Drink red wine with your meal
Drinking red wine during large meals not only improves taste and subjective enjoyment of food, but also has several health benefits.
- It reduces the oxidation of blood lipids and the expression of inflammatory genes that usually occur after eating a lot of junk food.
- It can suppress the rise in blood pressure that often occurs when overeating.
- It can reduce markers of oxidative stress after a feast.
early dinner
If you eat large amounts of food, start your meal earlier than usual. Don’t expect to have a fancy dinner at 10pm and then fall asleep right afterward for eight hours of quality time. You need at least 3-4 hours after eating to take a walk, digest your food, and process everything in your body before you go to bed. Everything will be better digested if you give it a few hours.
I’ll have coffee later
Drinking a cup of coffee or espresso after a meal is a traditional way to promote digestion and improve intestinal health. Regarding coffee as a digestif after a meal, I wouldn’t tell someone who is sensitive to caffeine to drink espresso after a meal, especially at night. If you know that drinking coffee makes you drowsy, then either skip it or opt for decaf (which has much the same effect). But if you can enjoy a little coffee without affecting your sleep, the best time is after a big meal. Bitter taste aids in the digestion of the food you have just eaten.
Please go for a walk after this
Walking for 20 to 30 minutes, or even 10 minutes if you have the time, immediately after a meal can speed up digestion and reduce the rise in both blood sugar and blood fatty acids that typically occurs after eating a large meal. Personally, I don’t feel very good when I sit around eating a lot. I feel better when I go for a walk afterwards. That’s part of the appeal of the walkability of places like Miami. When Carrie and I go out to dinner, we walk there and back. A walk home after dinner is perfect for triggering beneficial effects on blood sugar levels, free fatty acids, and digestion.
These are 10 things you can do before, during, and after a big meal to reduce the negative effects of overeating. Don’t make binge eating a habit. However, if you’re doing it for a special occasion, this is a method that works for you rather than against you.
Thank you everyone for reading.
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