How To Get Back On Track After A Binge

Even when we are at our healthiest, or working our hardest to stay fit and in shape, sometimes we need a break. Treat days are a really important part of any diet, and going even further from time to time and having a bit of a binge on ‘forbidden’ foods is normal and completely understandable. 

So, if you’ve gone on a bit of a food spree, and binged out, don’t be hard on yourself. That said, after a binge it is really important to get back on track with your regime, and you might need to supercharge your diet for a few days in order to work off the effects of your decadence. 

So, the question is how to get back on track after a binge. This is my go-to food plan for the day after a day of treating myself. It’s super healthy, super tasty, and keeps me full and satisfied throughout the day so I don’t get cravings and I’m not tempted to backslide. There are loads of ways that you can tweak this, so feel free to mix and match as you see fit, but I hope it helps as a bit of a guide for a post-binge diet!

When waking up

• Warm lemon water

Breakfast

• In a bowl, mix semi-skimmed milk, whole wheat cereal and dried apricots

Snack 1

• A small glass of smoothie prepared from freshly blended vegetables and fruits

Before the lunch

• A glass of tea made from fresh fennel and mint leaves

Lunch

• Grilled, smoked or baked fish
• Steamed vegetables (choice of broccoli, brussels sprouts, courgette, cauliflower, green beans, green peas)
• Green salad (For sauce use 1 tsp vinegar, lemon juice and 1 tsp olive oil)

Snack 2

• Half a green apple
• 2 wholewheat biscuits

Before dinner

• Linden tea from fresh leaves or warm lemon water

Dinner

• Chickpea Stew
• Bulghur
• Choice of broccoli salad, purslane salad or tzatziki made from homemade yoghurt

Before sleep

• Herbal tea or warm water with a spoonful of melted honey

When you are dieting, or just trying to live a more healthy lifestyle, it is really easy to fall off the wagon from time to time. It is also easy to give yourself a hard time about it, which really doesn’t help. Enjoy your treat days, and accept that you’ll occasionally let the diet slip. Just ensure that after a binge, you get back on the diet and work extra hard to make up for lost time. 

Hopefully the meal plans above will help get you over the line when it comes to making up for a slip, and show you how to get back on track after a binge!