The best way to get back to normal after a day of cheating
1. Avoid rising insulin for most of the day
First, what is insulin: Insulin is a hormone produced by the pancreas that allows your body to use the sugar (glucose) from carbohydrates in the food you eat for energy or to store glucose for future use.
(In detail) Insulin transports calories that are not burned by activity to store as body fat. As such, you want to avoid consuming foods that encourage the release of insulin when you don’t need that fuel to fuel your workouts or provide nutrients to rebuild muscle tissue and speed recovery.
Let’s take a few steps: Avoid sugar, fruit juices, and processed foods like bread and pasta most of the time, especially when your goal is to burn body fat. These foods increase insulin, lower metabolism, and make fat loss difficult.
The only thing you can do to avoid insulin spikes is to encourage them during your workouts. Because insulin is a booster for the calories you eat, it will deliver these nutrients to muscle tissue when you are training. In effect, it will provide additional energy to your muscles and provide the raw material to support muscle repair and growth when you consume protein.
Tip: You can have a small amount of natural sugar, but keep it to 20-25 grams of total carbohydrates after training. You should also avoid fats and fiber before and after training, as they will slow the absorption of the nutrients that your muscles are thirsty for. Your protein should be taken immediately after your workout. About 45-60 minutes later, we suggest taking carbohydrates like rice cakes.
2. Try intermittent fasting (the best way to lose belly fat)
It is less useful for people looking to increase muscle mass, and especially for those who already have a fast metabolism.
There are many different ways to do intermittent fasting (don’t panic), consume all of your calories within a few hours each day, and avoid calorie foods for the rest of the day. This window can be quite long, such as up to 12 hours, or rather short, such as six hours, depending on how your body feels with a limited calorie intake.
Choose the time that best suits your needs, but be sure not to break your fast with foods that increase insulin. Start with slow-digesting protein sources, foods high in fiber, or those that are moderate in dietary fat.
You should do a weight training session in your food window, so that you can get a good performance during your weight training workout and recover afterwards. And finally, after your workout, have a high-protein snack, like casein shakes, about two hours before jumping into bed to sleep.