What To Do After Eating A Lot Of Oily Food – 7 Ways To Recover From The Effects

Written by Priyanka Sadhukhan, MSc (Nutrition), Certified Diabetes Educator

Sometimes, we all give in to food cravings and consume oily food. While it is ok to do so, we must also focus on what to do after eating oily food. Remember that oily foods are high in calories, trans fats, and saturated fats. These increase the risk of obesity and spike cholesterol levels, increase the risk of diabetes type 2 and heart disease, and elevate blood pressure (1). Thankfully, it’s not too late. You can take certain steps to nullify the effects of consuming too much oily food. Keep reading to know what to do after eating oily food and get back to your healthy lifestyle.

What To Do After Eating Oily Food

1. Drink Lukewarm Water

Drinking lukewarm water after consuming oily food helps soothe and activate your digestive system. Water acts as a carrier for nutrients and waste products (2). Drinking hot water helps break down the nutrients into their digestible form. If you do not drink enough water, the small intestine will absorb water from food for digestion, leading to dehydration and constipation.

2. Have A Detox Drink

Detox drinks help flush out toxins that get accumulated in your system after consuming oily foods. Some researchers suggest that detoxification programs or detox drinks help release toxins and aid weight loss. However, these studies are not conclusive (3). A study on Korean women showed that drinking lemon juice or following a lemon detox diet reduced body fat and improved insulin resistance (4).  You can try out these DIY detox drink recipes to help you feel better after consuming oily foods.

3. Take A Walk

Walking for 30 minutes after a heavy meal helps improve digestion. It promotes better stomach motility, aiding digestion, and may also help you lose weight (5), (6). Hence, go for a slow walk for 30 minutes after eating greasy food to relax your body.

4. Plan Your Next Meal

Planning your meals in advance helps you avoid consuming junk and oily foods on an impulse. Do not skip breakfast. Have a healthy and wholesome breakfast to keep you charged for the day. Include veggies and whole grains in your diet, keep yourself hydrated by drinking adequate water and juices, and have a light dinner.

5. Take Probiotics

Regular intake of probiotics helps balances digestive health and improves gut flora and immunity (7). You can have a cup of yogurt or curd. Add tempeh or nato to your diet plan to strengthen your gut after consuming oily food.

6. Consume More Fruits And Vegetables

Consuming fruits and vegetables helps provide enough vitamins, minerals, and fiber to your body to carry out various processes (8). Eating oily foods that are devoid of fiber and essential micronutrients and high in saturated and trans fats may lead to constipation (9). Have a bowl of fruits with nuts and seeds as a refreshing mid-morning snack. Start your meal with a bowl of salad and fresh vegetables to continue the supply of essential nutrients to your body.

7. Sleep Well

Sleeping helps boost your mood, gets rid of hangovers, and relaxes your mind, body, and soul. Hence, relax and sleep well and avoid emotional eating.

What You Should Not Do After Eating Oily Food

1. Avoid Eating Cold Foods

Eating cold foods, such as ice cream, after consuming oily food has adverse effects on the liver, stomach, and intestines. Oily food is difficult to digest. Following it up with cold food makes digestion difficult, and you might experience bloating and indigestion. Hence, avoid consuming cold foods after heavy meals.

2. Do Not Go To Bed Immediately After Eating

Never go straight to bed after a heavy meal. Always give a gap of 2-3 hours between dinner and bedtime. Sleeping immediately after a meal makes food difficult to digest, causing bloating and enhancing fat deposition.

Now that you know what to do after eating oily food, you can take the required steps and precautions to help avoid its possible side effects. Eat mindfully with portion control and following the basic tips mentioned above is the key to staying fit and healthy after eating oily food. While you can satisfy your oily food and snacks craving once in a while, it is best to have a balanced, wholesome diet most other days.

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