I broke my diet, what should I do? How to make up for a spoiled diet?

If you have taken a break from the diet and made small getaways, it is very normal to think of ways to recover the diet you are trying to implement! There are some methods you can apply to make up for the little glitches made during the diet. Tips to make up for when you break the diet! Sample diet lists that make up for leaks in the diet…

While everything is going well in the diet program you are trying to apply for an effective slimming, a momentary mistake made by succumbing to the nastiness can bring great regrets in the diet. If the amount of calories to be taken daily is exceeded for a few days consciously or unconsciously, compensating methods in the diet can be investigated. You may need effective compensation methods to recover this situation in the best way, especially considering that there are at least 1 day of evasion in long-term diet lists. Apart from this, the number of those who do not continue the diet after that day can be quite high because it disrupts the diet.

HOW CAN I COMPENSATE WITH DIET LEAKS?

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What we call compensating in diet is the situation of trying to recover the diet as a result of being faced with a calorie intake that is not on the diet program’s list or that is inconsistent. It should be known that the escapades here take place with the consumption of instant and small foods, not high-calorie foods such as kebab, baklava, cake, pastry. Not following the diet list for 1 day or exceeding the limits for 1 day will cause you to lose at least 1 week of the diet you are trying to follow patiently and diligently.

If you want to say what should I do the next day after breaking the diet, you can try the make-up diet, in other words the next day diet…

THE AFTER DAY DIET:

MORNING

two walnuts
half a banana
a cup of milk
three spoons of muesli
You can eat muesli with milk. Make sure the banana is medium or small in size.

NOON

A plate of slimming soup
A plate of nonfat yogurt
A plate of green salad

IN THE EVENING MEAL

One medium orange
Fat-free toast with feta cheese made from one piece of toast
A glass of non-fat buttermilk

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EVENING

A plate of slimming soup
A plate of nonfat yogurt
A plate of green salad (without oil and dressing)

5 GOLDEN RECOMMENDATIONS TO RUN METABOLISM:

– Paying attention not to be hungry for more than 3 hours a day

– Have a good breakfast in the first hour after waking up

– Giving importance to green tea and coffee consumption in between meals

– To give weight to proteins such as meat, chicken, even if it is a little between meals

– Consuming dairy products

‘I BROKEN THE DIET, WHAT SHOULD I DO THE NEXT DAY?’ IF YOU SAY…

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If you want to make up and start the recovery process after breaking the diet, the first and most important step in the diet is to increase the daily water consumption. If you drink 10 glasses of water daily on ordinary days, you should increase this number by 2 or 3 glasses more when you cheat.

If you can’t control your soul and consume pastry foods on golden days, birthdays or guests, you can start exercising immediately and try to melt what you eat. In this sense, especially walking for half an hour is very important.

You can try to balance with light and healthy foods such as vegetables with olive oil, lentil soup, yoghurt, and salad, not skipping the meal that will come after the escapade.

You can prefer fat-burning yogurt cures, which are frequently preferred in the diet and can be easily prepared, 2 hours after dinner. Moreover, spices such as cinnamon, turmeric and ginger that you can add to it will make it easier for you to lose weight.

ALTERNATIVE NUTRITIONAL LIST TO THE NEXT DAY DIET LIST

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When you wake up in the morning:

1 large glass of lemon sliced
1 matchbox of fresh ginger or 1 teaspoon of hot water with ground ginger

After 10 minutes have passed:

1 large glass of hot water
Brew 1 bag of cinnamon apple tea, 2 cloves together and drink warm.

Breakfast:

1 plain probiotic yogurt (1 teaspoon of flaxseed)
1 kiwi + 2 tablespoons pomegranate
2 tablespoons plain oats

Snack:

1 cup of detox tea
2 plain light biscuits

Noon:

Boiled broccoli until full
200 grams of light yoghurt (chop 1 red pepper, add a little red pepper, dill, parsley)

Snack:

1 cup of light kefir

Evening:

Arugula Salad with 160 grams of light canned tuna fish
(sauce: 1 tablespoon olive oil + lemon)

After 2 hours:

1 medium green apple + 1 whole walnut kernel

DIET RECOMMENDED DIET LIST! RECOVERY AFTER BREAKING THE DIET…

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Morning:

Mix 1 small glass of light milk and 3 tablespoons of oats and cook for 6-7 minutes. When it solidifies, take it off the stove and add 4 dried apricots and cinnamon.

Noon:

1 small light green salad. (1 teaspoon of oil and as much lemon as you want can be added)
1 slice of rye bread

Afternoon:

1 apple
1 glass of light kefir
evening
Unlimited milk vegetable soup
1 slice of rye bread

Night:

2 tangerines
1 handful of chickpeas

TIPS FOR WEIGHT LOSS WITHOUT DIET:

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