You faithfully adhered to your diet plan until you just couldn't resist any longer. You indulged in a thick, juicy burger, or perhaps just surrendered to your craving for a fast food version. Either way, your diet plan is not ruined. A burger may seem like an indulgence, but a diet plan can make accommodations for occasional indulgences and all foods in moderation.
The Damage
A small, plain hamburger from McDonald's contains 250 calories and 9 g of fat. Larger burgers with multiple toppings such as cheese and special sauces contain 500 to 800 calories. Burgers from burger-specialty restaurants contain up to 900 calories and 41 g of fat, depending on the size and add-ons. Eating certain sides with your burger can make your indulgence a full-on calorie bomb. Fries, especially chili cheese fries, onion rings or gargantuan sodas can make your meal cost you almost 2,000 calories.
Considerations
Eating a burger will not kill your diet plan. A burger, even one that contains 700 to 900 calories, may cause you to exceed your calorie needs for one day. Remember that weight gain, or loss, is cumulative. One pound is equal to 3,500 calories. The only way that one burger will destroy your weight-loss efforts is if you feel defeated and continue to make high-calorie diet choices for days afterward. Skip the fries and milkshakes, enjoy your burger and get right back on track.
Solution
If you ate a burger, return to your diet plan at your next opportunity. Avoid skipping your next meal or you might become overly hungry and indulge again. Consider cutting back on your calorie intake for the next few days by 100 or 200 extra calories, or adding in an extra 30 minutes of cardiovascular exercise. If you continue to maintain a calorie deficit on future days, you should still lose weight.
Alternatives
Next time you crave a burger, create a healthy one at home. Use 4 ounces of 95 percent lean beef and grill or broil. Enjoy on a whole wheat bun, for fiber, and top with fresh vegetables such as tomato and spinach leaves. Skip the mayonnaise, but top with low-calorie pickles, ketchup and mustard. Make your own baked fries for a side dish to satisfy your cravings without all the fat and calories.
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