Eating a treat After all, who doesn't love the comfort that a chocolate bar brings after lunch, right? However, the problem, like everything in life, is in the excess: exaggerating the consumption of sweets frequently can stimulate the accumulation of fat in the body, as well as increase the risk of type 2 diabetes .

This is why some people, after spending a whole day abusing sugar, may wonder what to do to get back to their diet safely, so Professor Dr. Carolina Böettge Rosa, from Cesuca's Nutrition course, gives the tips:

No severe restrictions after overindulging in sweets

"To overindulge in sweets from time to time is common, the problem is to try to compensate the consumption with severe restrictions ", warns the specialist.

This is because, according to the nutrient expert, the search for quick results can make it difficult to maintain weight, besides causing nutritional problems, such as eating disorders and nutrient deficiencies.

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Follow your eating plan and invest in water

In other words, the best thing to do is to return to the menu in a normal way, without cutting any food from the plan. water Besides keeping the body hydrated, it improves blood circulation, helps filter ingested sugar, and optimizes intestinal function," explains Carolina Böettge Rosa.

Consult your nutritionist if you overdo it on sweets

Anyway, if you want to "compensate" for the excesses of the previous day, ask the professional that accompanies you how to do it without radicalism. calorie-rich foods and nutrient-poor, like sweets."

This is because only a nutritionist can understand your specific needs and provide alternatives to meet your demands within a safe, individualized diet.

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Prioritize minimally processed food

According to the nutritionist, the diet, whether for weight loss, gain or maintenance, must be based on raw food or minimally processed (such as rice, beans, fruits, vegetables, meats, and eggs).

Industrially processed foods (such as canned goods, cheese, and preserves) should be limited, but if they are consumed, used in small quantities. Ultra-processed foods (such as sweets in general) should not be part of a healthy eating pattern very often.

Source: Profa Dra Carolina Böettge Rosa, from Cesuca's Nutrition course.