Stop punishing yourself with dieting! Nutritionists teach you how to fix overeating

Nutritionist Zhao Hanying reminds us that health awareness has been on the rise in recent years, and most people are moderate in their daily diets and try to avoid picky eating. However, suppressed dietary preferences often erupt during long holidays such as the Chinese New Year, forming the so-called "paranoid eating syndrome." For example: "carnivores" who consume large amounts of meat and seafood, "hotpot maniacs" who prefer hotpot soups, and "sweet toothers" who have no resistance to snacks and sweet soups. Among them, carnivores have the highest proportion, accounting for about 70% of the total.

Nutritionist Zhao Hanying reminds us that traditional New Year dishes are more likely to be high in oil, sodium and sugar. If this is coupled with a "paranoid diet" caused by personal taste preferences, it is more likely to accumulate negative health assets for the body.

● Meat eaters: Dishes such as braised pork feet, Shaoxing drunken shrimps, and roast duck are prone to the risk of excessive intake of fat and cholesterol.

● Hotpot maniacs: They prefer sauerkraut hotpot, Buddha jumps over the wall, seafood soup and other soup dishes, which may lead to excessive salt intake.

●Snack and dessert addiction: Love nuts, melon seeds, nougat, rice cakes, red bean sweet soup, etc., which may lead to excessive intake of sugar and fat.

After indulging in excessive eating, many people, driven by the guilt of overeating, will resort to self-abuse methods such as not eating at all, taking only or abstaining from single nutrients to lose weight. This can easily lead to muscle loss due to a lack of specific nutrients, and in severe cases may even cause kidney and brain damage. The weight loss effect cannot be maintained in the long term, and it is easy to produce a "yo-yo effect" and gain weight quickly.

Nutritionist Zhao Hanying believes that even if you accidentally indulge in overeating during the New Year holidays, you should not easily try extreme diet methods to make up for it after the New Year. Simply replace your main meals with simple high-fiber ingredients, starting with breakfast, by choosing sugar-free or low-sugar high-fiber soy milk that is rich in plant protein and fiber, and gradually, you can compensate for the burden of overeating in a healthy way.

Nutritionists teach you that the "remedy" after overeating is to avoid the foods you were originally obsessed with and replace them with the following ingredients:

● Meat eaters: Use high-fiber foods such as vegetables, fruits, and mushrooms to compensate for excessive intake of fat and cholesterol. Mushrooms with a solid texture and rich in protein can satisfy your desire for meat.

Recommended ingredients: bitter melon, cabbage, cauliflower, corn shoots, beef tomatoes, shiitake mushrooms, and black fungus.

●Hotpot maniacs: Use high-potassium fruits and iodine-containing ingredients to help metabolize salt through minerals to compensate for your strong salty taste. Oden kelp rolls and various mushrooms can satisfy your preference for hot food.

Recommended ingredients: bananas, guava, apples, cherry tomatoes, berries, mushrooms, seaweed, spinach, and chrysanthemum.

● Sweet tooth: Use the slightly sweet properties of non-refined starches such as root vegetables to compensate for excessive intake of sugar and refined starch. Combined with low-fat protein supplements, it can satisfy your desire for sweetness and starch satiety.

Recommended ingredients: sweet potatoes, corn, pumpkin, potatoes, eggs, chicken breast.

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