No drastic measures are needed!
Reviewed by Dietitian Karen Ansel, MS, RDN
So you ate an entire pint of ice cream while binge-watching Netflix. Or maybe you ate more than you felt comfortable at a family gathering. We’ve all been there. But then the inevitable happens. You wake up the next morning feeling not so good and probably worried and guilty. And you’re wondering what’s next.
While you may have a strong desire to control calories, cut carbs or go on an expensive cleanse, nutritionists encourage you to give it up and get back into your regular routine. There is no need to take excessive measures.
The First Thing You Must Do
You might think the best way to recover from a night full of sugar is to double down on strict food rules. But with that approach, you can get caught in a hostile environment. Instead, let it go and get back to your planned schedule!
Resist the urge to “cut out” sugar by increasing the restriction, says Marissa Beck, MS, RDN, founder of Revv Health. “Get back into the habit with proper self-care, listen to hunger and fullness cues, and aim for regular meals and snacks that include all the macronutrients,” she says. If you focus on balancing and nourishing your body, you can continue the show in a way that supports your physical and mental health.
What is the first step you should take? Start your day with a protein-nutritious- and fiber-rich breakfast to set the tone. While you may think skipping breakfast is a great way to work off the sugar you ate the night before, the opposite is true. Eating a breakfast rich in protein and fiber supports balanced blood sugar and keeps you feeling energized and ready to take on the day. It can also prevent cravings and feeding later in the day so you don’t repeat the same cycle.
Then, aim to eat moderate meals and snacks throughout the day. Not eating in an attempt to compensate for feeding can backfire. When you deprive your body of the food it needs, it can respond by raising hunger hormones, which can lead to overeating later in the day.
To stay fit, Beck recommends a mid-morning breakfast of Greek yogurt with berries, nuts and chia seeds. Lunch can be a fiber-filled bowl of whole grains like this 10-minute Buffalo Chicken Grain Bowl. If you’re hungry between lunch and dinner, have a satisfying lunch like our Chickpea Snack Salad. Dinner can be our Creamy Spinach-Artichoke Salmon, a side of Air-Fryer Baby Potatoes and a fresh salad.
Why Getting Back On Track Is Important
No dieting, cleansing or calorie restriction here! Abstinence leads to overeating, and drinking leads to limitation. Do yourself a favor, eat the right foods and stop the self-deprivation cycle before it starts.
“I often integrate this into the broader picture of building a healthy relationship with food,” says Alexis Silver, MPH, RDN, a nutritionist in Toronto. “At times in your life, you’ll be eating a lot of sugar, sodium or fat. But it’s all your habits and lifestyle choices that really determine your health. We’re all human!”
Related: When You’re Craving Food, You May Just Want to Eat It
More Tips & Strategies
In addition to nourishing your body and eating regular meals and snacks, there are other things you can do to reduce unpleasant physical or emotional symptoms. These tips can help you get back on track and move forward.
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Go for a Walk. “It will help lower your blood sugar and clear your head,” says Lisa Andrews, M.Ed., RD, LD, nutritionist and owner of Sound Bites Nutrition. “One night of drinking won’t ruin your health, but moving your body can improve your mood if you’re feeling down after too much sugar.”
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Stay Hydrated. Although there is no magic about drinking water, and it does not contain sugar, it is important for digestion and overall health. You may feel bloated or lethargic. “Usually this sluggish feeling is caused by dehydration and low sugar consumption,” says Alyssa Smolen, MS, RDN, CDN, a nutritionist in New Jersey.
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Be Kind to Yourself and Be Curious. Instead of beating yourself up, ask questions. This will help you learn from your experiences. What was going on that caused you to eat so much sugar? Did you have a hard day? Were you bored? Was the ice cream just as good? Answering these questions gives you self-awareness and prepares you to make a different decision the next time you are in a similar situation.
The Bottom Line
Eating too much sugar happens to all of us. But there is no need to panic or punish yourself tomorrow. Skip restrictive diets and cleanses. Instead, focus on getting back to your normal routine with a balanced diet, staying hydrated and moving your body. Accept the moment graciously, reflect on what happened and let it go. Your health is determined by all your habits, not one sugary night.