Dr Michael Mosley, founder of The Fast 800 lifestyle plan, says, “The Mediterranean diet is the healthiest diet on the planet.  Rich in vegetables, fruits, pulses, wholegrains, oily fish, lean meat and olive oil it has been proven to help prevent dementia, strokes, cardiovascular disease, heart disease and has even in some cases, been known to reverse type 2 diabetes.”

Generally, the day after overeating, you experience feelings of increased hunger. This may be because of the poor nutritional quality of the meals you’ve been eating. Meals high in carbohydrates will spike your blood sugar levels and will often leave you feeling like you need more. This is particularly so if you have insulin resistance.

Luckily, getting back on track isn’t difficult. Here are a number of evidence-based things you can do after a day or two of overeating, from Dr Michael Mosley.

  1. Go on a long walk

Getting some fresh air is a great way to stop cravings and get your body moving. Studies recognise that even a short, 15-minute walk can have a huge impact on your hunger levels. Not only this, it’s great for clearing your mind and improving your mood on days when you’re feeling a little groggy — often the case after overeating sugar or simple carbohydrates.

  1. Get moving

Exercise is a great way to regulate blood sugar levels. It’s common for people to feel stuck in a rut after a few days of no exercise and lots of eating, however, the earlier you can begin exercising again, the easier you will find it.

The Fast 800 online programme has exercise plans for beginner, intermediate and advanced levels, which are simple to add to your daily routine.

  1. Stay hydrated

After a day of overeating, it’s important to drink more water than you usually would. Drinking water and herbal teas are an excellent way to curb hunger levels. A 2010 study recognised that increased water intake had an impact on reducing energy intake and moreover, obesity within participants.

It’s easy to confuse thirst for hunger because the cues your body sends for both are similar. Try to drink a glass of water when you’re feeling peckish and wait for 20 minutes before deciding whether it’s genuine hunger.

  1. Get a good night’s sleep

The combination of lack of sleep and poor quality of sleep contributes to your desire to top up with sugary snacks throughout the day. A recent meta-analysis carried out by researchers at King’s College London found those that are sleep deprived consume an extra 385 calories, on average, each day.

The Fast800 is an innovative approach to healthy living and weight loss based on the latest scientific research.  The Fast800 online programme has been developed in conjunction with Dr. Michael Mosley for those that need more support and guidance for achieving long lasting health.