Principle # 2:

Bingeing can increase the glycemic index of the meal and hence it is more important to blunt the response with a small dose of fructose, eat a fruit 30 minutes before the meal. Also Bingeing is the rare circumstance where you would want the food (or some of it) to pass through the gastro – intestinal tract so quickly that its constituents are not absorbed well. Caffeine, theobromine (found in dark chocolates) and theophylline (found in Green tea) help this aim. Also an important trigger for gastric emptying is causing pressure on the stomach by gulping, instead of sipping water.

Principle # 3:

Engage in brief muscular contractions throughout the binge day.

Air squats, wall presses and chest pulls with an elastic band or springs can be done anywhere without causing muscle trauma or screwing up any training. Such exercise brings glucose transporter type 4 (GLUT-4) to the surface of muscle cells, opening more gates for the calories (glucose) to flow into and hence the put more glucose into muscle instead of into fat.

“The insulin-independent effect of exercise begins to reverse minutes after exercise cessation and most or all of the increase lost within 1-4 hours”. – Dr. Gregory D. Cartee and Katsuhiko Funai.

The schedule could be 60-120 seconds total of air-squats and wall-presses immediately prior to eating a meal and, another 60-90 seconds approximately 90 minutes after finishing the meal when the blood glucose is expected to be highest.

Start with as many repetitions as you can comfortably do and go up to a maximum of 30-50 repetitions of each. If even this is difficult, try walking for a few minutes and also do some isometric contractions of especially the leg muscles.

Don’t forget the air squats.

A Chinese proverb that says that if you take 100 steps after each meal (and ideally some even before the meal), you can live to be 99 years old, seems to confirm the validity of this effect. You may follow this advice for walking even on non-feast days.

Strenous walking is exercise and must be undertaken only at least 60 mins after a meal.

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