We’re all guilty of overindulging sometimes, but loading up on calories forces your body into overdrive as it tries to undo the damage done by the harmful free radicals produced as you digest food. (Free radicals attack cells and can promote the development of chronic conditions, such as heart disease, diabetes and cancer.) And, of course, the more we eat the more free radicals we produce. Here’s the good news: recent research suggests that there’s a (delicious) way to rebound from the damage of a rich meal and reduce free radicals...add these 5 items
Flavonoids, the antioxidant-like compounds in OJ, may offset the heart-damaging effects of a calorie- and fat-laden meal, suggests a 2010 study in The American Journal of Clinical Nutrition. In the study, people who drank orange juice with a high-fat, high-calorie breakfast (51 grams fat, 900 calories) had lower levels of harmful free radicals and other inflammatory markers associated with heart disease after the meal than participants who drank plain water or sugar water and ate the same breakfast.
If you've indulged in a decadent meal, follow it with fruit. Eating antioxidant-rich fruits—including berries, grapes, kiwi and cherries—helps minimize the harmful free-radical damage that occurs after a meal. Eating caloric meals without antioxidant-rich foods like fruits and vegetables can have harmful effects over time.
Having a tablespoon of vinegar with your meal, perhaps drizzled on your salad, may temper the spike in blood sugar that occurs after eating a big, carbohydrate-rich meal.
For most of us, a steep rise in blood sugar triggers an equally rapid drop—which stokes appetite. This sugar surge is particularly a problem for people with diabetes, who can't clear glucose effectively (over time, excess glucose in the blood damages tissues).
The antioxidants in red wine may reduce the negative impact of high-fat foods by lowering levels of a compound—produced in the body after eating fat—that's linked with heart disease. Cook with red wine or enjoy a glass with dinner. But remember, moderation is key!
Adding spices to your meal may help to lessen the negative effects of overeating. In a small 2011 study in The Journal of Nutrition, participants who ate a meal that included about 2 tablespoons of spices (a blend of rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika) had lower triglyceride and insulin levels and higher antioxidant levels after eating a high-fat, high-calorie meal compared to when they ate a nearly identical meal that lacked spices. Researchers think the spice blend may help slow fat absorption—and the antioxidants help mop up harmful free radicals produced when you overeat.
There are times, like after a food-filled vacation or a big holiday, when I feel like my typically healthy diet needs a bit of a refresh. Instead of skipping meals, feeling guilty or drastically cutting calories—habits that can be detrimental to your health—try making some small changes to each meal to get back on track without a diet overhaul. Here’s a daily plan with tricks for breakfast, lunch, dinner and snacks that will save some calories and help you get right back on track.
I always start my day with a healthy breakfast—but when I’m trying to restart my healthy habits, I use a few tricks to cut calories without missing out on any of my favorites. My first trick is swapping my typical two pieces of whole-wheat bread for one whole-wheat English muffin to save about 35 calories. That’s not a huge savings on its own, but if I also use slightly less peanut butter on my toast and use low-fat milk instead of cream in my coffee, I can save about 100 calories without feeling deprived. Another sneaky trick to use at breakfast: have a slightly smaller portion of oatmeal or cereal (e.g., downsizing from a ½ cup to 1/3 cup of oats) and bulk up your bowl with more fruit.
If a sandwich is on the menu, swap the mayo for mustard and ditch the top slice of bread (making both switches can save about 180 calories). Pile on plenty of veggies like lettuce, tomato slices and cucumbers to add bulk for very few calories. (Added bonus: a large piece of lettuce is a great stand-in for a missing slice of bread.) Eating a sandwich that’s loaded with veggies and has only a small amount of meat or cheese can be a good lunch choice. But one of my favorite healthy and low-cal lunches is a hearty salad, like this EatingWell Power Salad.
The key to making a satisfying salad without a lot of calories is to start with about two cups of greens (I like baby spinach), then add lots of colorful vegetables, such as diced cucumbers, bell peppers and artichoke hearts. Next, add a source of lean protein (which will help keep you full), like beans, grilled chicken or tuna (hold the mayo). Include a small serving of healthy whole-grain carbs, such as quinoa or a whole-wheat pita on the side—the fiber will also help you feel fuller longer.
Finally, add a little bit of dressing for flavor—no more than two tablespoons. (But don’t skip it altogether, since the fat in the dressing helps your body absorb nutrients from your salad.) This EatingWell Power Salad clocks in at just 180 calories per serving and is a filling and nutritious lunch.
When I’m minding calories and still want to feel satisfied, I turn to low-calorie veggies to bulk up a meal. Try swapping mashed cauliflower for potatoes (cup for cup, cauliflower saves 90 calories), or use spaghetti squash in place of pasta (to save 130 calories per cup). I usually aim to fill half my dinner plate with vegetables, then round out the meal with a serving of lean protein (think salmon or tofu). A whole-grain side like farro or brown rice can complete the meal and provide additional fiber, which, like protein, helps fill you up.
If you’re still hankering for something extra at the end of the day, you don’t have to deprive yourself. And in fact, you shouldn’t: small treats may actually help you stick to your weight-loss goals. Try a small piece of dark chocolate or one of these 100-calorie desserts.
A day like this one allows you to eat lots of delicious food while still cutting calories to get back on track to losing weight. Incorporating these swaps throughout the day can add up to a 500-calorie savings, which over the course of a week can help you lose about 1 pound.
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