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Old 02-16-2010, 09:38 AM   #1
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What do you do if you mess up & eat lots of sugar?

Say, you eat something with lots of sugar in it at breakfast or lunch, how does that affect your loss for the rest of the day? Do you go back on program next meal and eat normally or do you compensate by eating lower fat, lower calorie, lower carb? I totally screwed up this morning because I wasnít prepared and now Iím not sure what to do. Old me would just eat whatever I want the rest of the day and start fresh tomorrow but Iím trying to get out of that "all or nothing" mindset. But now that my blood sugars are through the roof, what should I eat the rest of the day to offset any setbacks? Should I drink more water to flush out the sugar or does it work that way? Thanks!

I'm so with myself!!!
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Old 02-16-2010, 09:43 AM   #2
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DC, I posted this in a friend's journal a few weeks back. Some of this may be helpful, may not.

Hope it helps.


Quote:
Addressing the effects of bingeing first.

First, depending on how bad your binge was, how long it lasted, and what TYPES of food you ate, regaining control and getting your body back on the right track and onward with fat burning may take a little longer.

If what you ate was high in salt and carbs, you will retain water obviously. If the binge lasts more than a day, consider that it's going to take longer to release the toxins.

So to counter the effects, focus on eating normally the next day (not cutting back on cals thinking you're doing your body a favor here) , paying particular attention to higher protein foods. Foods higher in protein will help you to rid your body of the excess water (this is how high protein foods are metabolized by our bodies, thus causing us to release the water -- and that's why high protein diets, esp from the beginning, typically show a huge loss on the scale -- it's water). So yes, eat higher protein, lower carbs (not zero carbs), and moderate fat.

Be sure to drink lots of water , as much as possible, to help flush the salt out of your system. Stay away from processed foods and/or any foods with a higher salt content. You may feel like you want to puke from drinking a lot of water, but too bad. Drink it anyway.

Try to do some light exercise on the day or and/or the day following a binge (or an hour or two following). The synergistic effect of overfeeding AND activity on our metabolism will result in some damage control -- both serve to raise the metabolism. Doesn't have to be strenuous or high intensity. SS cardio will suffice, 30 to 60 mins.

Stay off the damn scale.

I'll address each of your issues separately. Hope this helps you with putting this in perspective.
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Old 02-16-2010, 09:48 AM   #3
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Drink lots of water and eat LC. Mainly just don't get in the mindset that one little thing can derail your diet because it truly cannot so long as you keep on doing it right as much as possible as often as possible. trust me on this.
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Old 02-16-2010, 09:52 AM   #4
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Get right back on plan the next meal. Call it a refeed and move on.
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Old 02-16-2010, 10:02 AM   #5
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Quote:
Originally Posted by 2bflawless View Post
Get right back on plan the next meal. Call it a refeed and move on.
the way I always look at "messing up"...it's just like if you're driving down the road and one of your tires blows out - do you get out and shoot out the other three tires?!

no - of course not - you get out and "fix" the one tire that blew and keep going right?

it's the same thing - you messed up - but if you stop and keep eating that way for the rest of the day - who knows if you'll get back on plan tomorrow?...it's a slippery slope - so you had one non-low-carb item. right here right now is all that counts. starting as soon as you realize - get back on plan!
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Old 02-16-2010, 10:41 AM   #6
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Quote:
Originally Posted by DC12 View Post
Say, you eat something with lots of sugar in it at breakfast or lunch, how does that affect your loss for the rest of the day? Do you go back on program next meal and eat normally or do you compensate by eating lower fat, lower calorie, lower carb? I totally screwed up this morning because I wasnít prepared and now Iím not sure what to do. Old me would just eat whatever I want the rest of the day and start fresh tomorrow but Iím trying to get out of that "all or nothing" mindset. But now that my blood sugars are through the roof, what should I eat the rest of the day to offset any setbacks? Should I drink more water to flush out the sugar or does it work that way? Thanks!

I'm so with myself!!!
Yes, I go right back on plan. Mistakes happen, we're human. Why derail yourself by cheating for a whole day when you can correct the mistake now? I drink lots of water and eat my normal amount of carbs. Good luck!!
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Old 02-16-2010, 10:45 AM   #7
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Biggest mistakes I know I make personally is to say "Oh well, I ate 30 carbs above plan already. I'll just binge and restart tomorrow...." and tomorrow becomes the tomorrow after that. Get right back on that horse. I'd limit carbs to the max to curb the effect immediately.
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Old 02-16-2010, 10:51 AM   #8
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Just get back on track at the very next meal and continue lc with all the good advice already mentioned...and no :blush: shame...
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Old 02-16-2010, 10:02 PM   #9
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If you ate enough to go out of ketosis, I wouldn't binge on high fat foods later that day either. The combination of high insulin and high fats in the blood are pretty awful.
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Old 02-16-2010, 10:09 PM   #10
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Quote:
Originally Posted by Indychick829 View Post
the way I always look at "messing up"...it's just like if you're driving down the road and one of your tires blows out - do you get out and shoot out the other three tires?!

no - of course not - you get out and "fix" the one tire that blew and keep going right?
I love this!!
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Old 02-17-2010, 03:11 AM   #11
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Quote:
Originally Posted by Indychick829 View Post
the way I always look at "messing up"...it's just like if you're driving down the road and one of your tires blows out - do you get out and shoot out the other three tires?!

no - of course not - you get out and "fix" the one tire that blew and keep going right?

it's the same thing - you messed up - but if you stop and keep eating that way for the rest of the day - who knows if you'll get back on plan tomorrow?...it's a slippery slope - so you had one non-low-carb item. right here right now is all that counts. starting as soon as you realize - get back on plan!
Great analogy!
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Old 02-17-2010, 08:10 AM   #12
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I get right back on the VERY next meal. And dont look back!
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Old 02-17-2010, 02:49 PM   #13
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Sugar Babe

Go get yourself some very good brie cheese, a great porterhouse
steak, some salad fixings with fantastic fatty dressing..
Make sf jello, whip some cream and eat eat eat.

The sugar fix is all fixed now. You will feel satied and come down
off the sugar.
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Old 02-17-2010, 03:05 PM   #14
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Quote:
Originally Posted by Indychick829 View Post
the way I always look at "messing up"...it's just like if you're driving down the road and one of your tires blows out - do you get out and shoot out the other three tires?!

no - of course not - you get out and "fix" the one tire that blew and keep going right?
Fabulous, I am saving this IndyChick!!!
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Old 02-17-2010, 03:10 PM   #15
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Quote:
Originally Posted by Barbo View Post
Go get yourself some very good brie cheese, a great porterhouse steak, some salad fixings with fantastic fatty dressing.. Make sf jello, whip some cream and eat eat eat.
I love the advice you get on this WOE.
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Old 02-17-2010, 03:48 PM   #16
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I work toward sustainability, so I would just get right back on plan, don't try to adjust or repair, just get on plan.
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Old 02-17-2010, 03:50 PM   #17
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I love the advice you get on this WOE.
Seriously, right???
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Old 02-20-2010, 05:15 AM   #18
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I love this advice !
Quote:
Originally Posted by Barbo View Post
Go get yourself some very good brie cheese, a great porterhouse
steak, some salad fixings with fantastic fatty dressing..
Make sf jello, whip some cream and eat eat eat.

The sugar fix is all fixed now. You will feel satied and come down
off the sugar.
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