What is the best way to counteract a sugar binge?
1. “Don’t starve” your Binge
After eating a lot of sugar, DON’T starve yourself, Wait until your body feels hungry again and eat a small protein and fiber rich meal like baked salmon and roasted broccoli.
Because a meal like this will keep your blood sugar in control and stimulate hormones that encourage your body to BURN the sugar that it has stored for energy (which you’ll have a lot of because a big sugar binge can super-saturate your body’s sugar stores).
Drink a lot of water and continue to eat a higher-protein, lower-carbohydrates diet for the entire post-binge day up to three days afterwards, depending how much sugar you ate and until you feel balanced again without the sugar spikes.
This will help you burn off that extra sugar, as well as the water weight that goes along with it.
2. Alpha-Lipoic Acid (ALA)
ALA is a potent antioxidant that can improve your body’s ability to use carbohydrates as energy (burn them off). Foods like spinach and broccoli deliver small amounts of ALA, but a supplement is required to really reap its “damage control” effects.
Take 200mg before your meal to give your body an extra boost in insulin sensitivity.
3. Cinnamon Extract
Cinnamon is another compound that can improve your body’s ability to metabolize and use carbohydrates. Research shows that you can experience this effect with one tablespoon of cinnamon added to a meal; but unless you are splurging on oatmeal, this flavor burst is probably not appropriate. This is when a cinnamon extract supplement like Cinnulin PF comes in handy. A 250mg dose of Cinnulin PF taken prior to your splurge and then another 250mg dose before your next meal should help with your damage control efforts.
4. Planning Ahead and Exercise
If you know that you are going to be splurging on your diet and enjoying lots of sugary foods, the best thing you can do is exercise before you eat. Fitting in a short workout before you splurge is the biggest bang-for-your-buck strategy. If you don’t or can’t exercise before your splurge, try to get in some movement afterwards. This doesn’t have to be a formal workout (no one wants to take a spinning class after eating a pint of Ben & Jerry’s Chocolate Therapy), but going for a moderate/long walk should be the minimum standard.
5. Lara’s tips.
To clean out your system after the sugar/unhealthy binge drink a whole lemon squeezed into warm or cool spring water and drink first thing on rising in the morning. This cleanses the blood, alkalinizes your system and cleans out toxins among many other health benefits. Also a diluted shot of organic apple cider vinegar is good if you’re feeling too acidic (sugary foods make you so) and helps burn fat as well! Boom!!!
6. Drink to shrink
Drink a lot of water throughout the day, pure clean filtered or fresh spring water is best, two litres is recommended unless you’re exercising and outside in the heat, may need more.
Clean out any nasties, gets your immune system and digestion all working smoothly and makes your skin radiant and plump. I sometimes add some lemon or lime to my water bottle to make it more interesting and fresh.
You can pick and choose which of these strategies to use or your can put them all into play at the same time. Regardless of what you choose, remember that a splurge is only one meal. Your health and body fat is determined by your long-term habits. So if you eat a lot of sugar and didn’t really want to, don’t beat yourself up too much, just get back on your plan with the next meal.
Be sweet to yourself,