Sugar binge: how to reverse the damage on health
Why does sugar, therefore sweets, have the power to trigger episodes of binge eating?
Sugar found in sweets has all the characteristics of a highly addictive substance of abuse.
Symptoms of excessive sugar consumption are:
- Temporary weight gain
- Irritability and mood swings
So letting go from time to time reminds you how much harm excess sugar can do and reinforces your commitment to a healthier diet.
Okay. So let's see what you can do to undo the damage of a sweet binge.
First, don’t judge yourself or punish yourself for eating too much sugar.
Start by drinking plenty of water for a few days and resume eating low-sugar foods not only at lunch and dinner, but also at breakfast.
Your body stores at least three grams of water for every gram of glucose stored, which means you are storing a lot of extra water because of binge eating.
This explains the momentary post-binge weight gain: much of that weight is water going to bind to sugar reserves.
Drinking plenty of water after a binge will prevent you from annoying headaches and fatigue.
Don't skip meals
If you are tempted to fast because you feel guilty about eating too much sugar the day before, you may fall victim to a wrong pattern of eating and thus into an eating disorder.
Fasting in many cases is the best solution, but in the days following a sugar and carbohydrate binge , it is best to eat low-carb foods, which will help stabilize your blood sugar, so you won’t feel sick and end up falling into a second sugar binge.
What to eat after a sugar and carbohydrate binge
Eat foods such as: Grass Fed meat from pasture, wild salmon, pasture-raised eggs, coconut oil and MCT Oil, low-carb foods.
These will satiate you so much and also lessen the urge to eat more.
Foods high in protein and healthy fats nourish your body and give it what it needs to get back on track after a sugar rush.
Eat foods such as: asparagus, broccoli, carrots, cucumbers, celery, green leafy vegetables and sweet potatoes.
Fiber helps to have stable energy, decrease cravings and regulate blood sugar.
Fresh, colorful fruits and vegetables such as red cabbage, chard, blackberries and raspberries are fine. Also drink coffee and green tea for an extra dose of antioxidants.
Foods rich in antioxidants will help your body manage systemic inflammation and repair itself.
To help your body recover from inflammation caused by carbohydrate and sugar overload, eat foods that are easy for your body to digest such as: wild salmon, broccoli, avocados, and green tea.
For better focus and mental clarity and a faster return to ketosis try Bulletproof coffee for breakfast see recipe here.
Clear your pantry of high-carb, high-sugar snacks to reduce temptation.
High-fat snacks you can eat immediately are:
- Dark chocolate (78% at least)
- Grass Fed dried meat
- High-fat nuts such as macadamia or almonds
- Soketo Line Products
If you slip up, accept that you won’t feel your best for a few days.
Work out or simply take a long walk after overdoing sugar and carbohydrates.
Exercise stabilizes blood sugar and helps you burn glycogen stores faster, and psychologically, it helps you get back to your high-performance routine after you’ve stopped it.