The idea of having a " garbage day "However, this idea is already outdated and is not the most recommended by experts. For healthy moments of pleasure, the most indicated is the so-called free meal. Understand better:
Garbage day or free meal
Garbage day stopped being a term used by dieters quite a while ago. And that's for a few reasons.
First of all, separating ingredients into "allowed" and "forbidden" can cause us to create a certain fear of food, which makes our relationship with food a real torture and increases the chances of feelings of guilt and even compulsive behaviors to show their faces.
In addition, it is worth remembering that every meal has its role - whether to nourish the body or bring comfort We are social beings, and food is part of this environment, so to classify any food as "garbage" is not nice.
Finally, a full day of fatty excesses That's why going for a free meal is much more worth it! It's about setting aside a single meal to eat something just because it tastes good, and not just because of the calories and nutrients.
The great advantage is that "it is thought out and calculated for the patient to eat whatever he/she wants at that moment, even if it is not something healthy," explains nutritionist Juliana Lucas P Lima, from Dr Lucas Costa Clinic.
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Why go for the free meal?
According to the specialist, one or two free meals in your week can be useful in controlling the feeling of food deprivation, facilitating prolonged adherence to the diet. metabolic reactivation : that is, you "trick and awaken the body" so that it doesn't save as much energy (a common characteristic in periods of calorie restriction).
In addition, the nutrient states that the free meal helps to increase leptin (a hormone known to control appetite), thus helping to speed up the metabolism, control weight, and balance body fat levels.
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How to do it?
The first step is to count on the assistance of a professional, who will calculate the portions and foods on the menu during the week so that the free meal does not impact your goal.
Generally, one or two more free meals are reserved for the week. So, on the day, it is recommended to eat the other meals following the indications of the specialist, drink plenty of water and exercise as usual. The next morning, no radical fasts or restrictions to "compensate" for the calories ingested.
Source: Juliana Lucas P Lima, nutritionist at Dr Lucas Costa's Clinic and specialist in Functional Medicine with focus on weight loss, health, and performance (CRN - 2011003680).