The 'garbage day' has been widely used by dieters and even athletes, being known as the day when you can eat all the foods you want and in whatever quantities you want, regardless of the quality of the food and the amount of calories in them.
However, the 'garbage day' is harmful mainly for those who want to lose weight, because caloric consumption extrapolates much of what is recommended in the diet, easily generating a weight gain of 1 to 3 kg.
Because the day of the garbage does not work
While following a diet well throughout the week, taking a full day to exaggerate calories will cause weight loss, fluid retention and intestinal changes. Thus, the individual loses the results achieved during the past week and will have to start the adaptation process the following week.
Getting enough out of the diet on weekends is one of the main reasons for not being able to lose weight or always fluctuating between 1 and 3 kg more or less. A hamburger sandwich and fast food cheese, plus a medium fries with soda and dessert ice cream, for example, give a total of about 1000 kcal, which is well over half the calories that an adult woman with around from 60 to 70 kg would need to lose weight. See examples of 7 snacks that spoil the diet.
Change Trash Day for a Free Meal
Making just 1 free meal a week instead of eating a full day barely helps to control calorie consumption and not spoil the diet. In general, this free meal does not hinder weight loss, because the body can quickly return to the burning of fats.
This free meal can be made any day of the week and at any time, and can be embedded in days with social events such as birthdays, weddings and work parties. The free meal can contain any food, but it is asked to try not to overdo the amounts as well so the dietary control will remain.
Does Garbage Day increase your muscles?
Although the day of the garbage cause more damage for those who want to lose weight, who wants to gain muscle also should not abuse so much, because overdoing will facilitate fat gain rather than muscles. This is mainly because the day-to-day excess of calorie is much more than what is recommended in the diet, and usually happens on an untrained day.
To eat more and get out of the food plan a good tip is to train on the day of the trash, as this will cause the muscle mass to catch a good part of the excess calories to recover, helping to reduce the fat gain that so many calories would bring. See which are the 10 best foods to gain muscle mass.
