24-HOUR BINGE RECOVERY MENU
Reset your metabolism, calories and emotions
THE RULES
- Don’t starve – it will come back to bite you every time.
- Jump start your metabolism and get everything moving on down the line (so to speak) by eating a decent breakfast.You’ll get rid of that overly full feeling faster if you eat right, and early in the day.
- Make sure that breakfast contains proteins and healthy fats for appetite regulation, and vegetables for volume.
- Make sure all the meals contain lots of volume. Have you ever noticed that we over-eaters tend to be more hungry
after an indulgent day rather than less hungry? Whether that is psychological or physiological, I don’t know, but thin people seem more often to be less hungry the next day. They seem to have a natural shut off that we don’t have (or maybe broke). Perhaps that’s why they are thin! - After one or two days like this you will likely feel like you’re “back on the beam”. Metabolically – cravings are gone or diminished, energy is back. Calorically – you’ve already paid back some of those extra calories and begun to balance off your week. Emotionally – you are “up to the task” again and able to stay the course.
- Exercise is the real magic bullet to get your head back in the right place – always
THE MENU
Breakfast: 4 egg whites + 1 yolk (or 1 slice lite cheese)
1+ cup(s) veggies (mushrooms, onions)
½ grapefruit or small apple
APPROX. 250 calories
Lunch: 4 cups mixed greens with tomato, cucumber, etc.
4 oz. shrimp (about 8-10 medium)
2 Tbs.regular or 4 Tbs. lite vinaigrette
2 cups vegetable soup (no starches or cream)
APPROX. 450 calories
-or-
4 cups Chinese vegetables and shrimp
Drizzle on 3-4 Tbs. garlic sauce
APPROX. 450 calories
Dinner: 6 oz. some kind of white fish broiled or grilled
1 Tbs. parmesan grated and browned on top
2 cups any crunchy vegetable
1/2 Tbs. olive oil for sautéing
2 cups mixed salad
1 Tbs. regular or 2 Tbs. lite dressing
APPROX. 425 calories
Dessert: 3 semi-sweet Hershey kisses
APPROX. 75 calories
TOTAL CALORIES = 1200**
**For a more
radical version (APPROX. 1000 calories) – try a 2 meal day, kicking on your
metabolism with something soon after rising like a hard boiled egg, and then stagger
lunch and dinner at say, 11 am and 4 pm. Fill the evening with a movie followed by a
small frozen yogurt.
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