We all go off-piste every now and
then. And now wrong with that either. But if you want to minimize the damage to
your body after a blow-out, then here's what to do every step of the way.
In the first minute
This is how it starts: you scoff that tub
of ice cream/bag of sweets/ a family pack of crisps (insert the appropriate
quantity here) and your taste buds send pleasure signals to your brain, with
one message: 'More!'
As you chew, enzymes in your saliva break
down the starches and sugars. To help you stop at just one tub, chew mouthfuls
at least 30 times each: a US study found this fills you up quicker.
To
help you stop at just one tub, chew mouthfuls at least 30 times each: a US
study found this fills you up quicker.
At five minutes...
Your stomach is working overtime to
dissolve the food and carry it along to your small intestine, where nutrients
like fat and protein will be absorbed into your bloodstream. Take small sips of
fizzy water now. It cleanses the palette, plus studies show that a glass of it
after a meal can help beat the bloat.
15 minutes in...
Next up: your stomach and small intestine
are ready to alert your brain, via peptide YY and other hormones, that you are
full. But the stomach then takes about 20 minutes to produce them, so if you
have hovered up your meal, your brain won't get that memo until after you've
helped yourself to seconds.
Our tip: slow it right down by playing
classical music as you eat. Studies show you take fewer bites per second and
food tastes better when listening to classical tunes.
Our
tip: slow it right down by playing classical music as you eat.
The first hour...
Here's the serious bit. Your insulin levels
have spiked to try to control the sugar in your bloodstream. Or if your binge
was of the salty variety, after 30 minutes your blood vessels will become less
supple. (Diets high in salt eventually lead to hardened arteries).
Note to self: do not neck a fizzy diet
drink now. Studies show they can further increase insulin levels. Got it?
After an hour...
You're starting to feel sleepy, very, very
sleepy... That's because a big meal sends a signal to 'rest and digest' and
your available energy is diverted to digesting food. Blood goes to the
intestines, less Oxygen reaches the brain. The result: you feel whacked.
Step away from the coffee. Yes it can give
you a kick, but it will also cause blood sugar to rise. Instead, mix hot water
and lemon with ginger and cayenne pepper digestion superheroes. A short walk
will also lower blood-sugar levels.
Step
away from the coffee.
Two hours on...
Your liver has now converted the food into
absorbable nutrients. If your carb reserves aren't full (work out before eating
to make sure) the fat and calories you've ingested get converted into
short-term energy. And please don't booze as you eat. Your body can't store
alcohol so metabolizes it first so you don't process fat and sugar as
efficiently.
Translation: weight gain. If you must have
a glass, wait until after dinner.
After two hours...
Your stomach is empty and blood vessels are
normal again. Now book a spinning class to beat the binge guilt.
