8 Ways to get your diet back on track
04/22/2020 / By Joanne Washburn / Comments
8 Ways to get your diet back on track

Whether it’s because of the holidays or an irresistible craving gone wrong, overeating happens to the best of us. And if you were on a diet, then an unexpected binge can feel incredibly frustrating and demotivating.

But it doesn’t have to be. Fortunately, it’s just as easy to get your diet back on track after a slipup. Here are eight simple ways to eat healthily once again.

Create green smoothies

Green smoothies do an excellent job of detoxifying the body and “restarting” digestion due to high amounts of antioxidants and micronutrients. You can also easily make your own version, as there is no one-size-fits-all recipe for green smoothies. Just blend a couple of leafy greens, fruits, nuts and almond milk. Some people like to throw in bananas and cucumber as well.

Drink water

Stay hydrated to instantly curb hunger (or thirst, which is always a possibility). Water also helps flush out toxins and jumpstart metabolism, which is why you tend to feel less bloated after a tall glass of water. You can also eat foods that have high water content, such as cucumbers, tomatoes and oranges.

Revisit healthy staples

Don’t despair if you’ve gone back to poor eating habits. Instead, revisit healthy staples like overnight oats, plant-based milk, plain yogurt and raw fruits. For starters, pick one food from each food group to cover the basics. For instance, you can load up on leafy greens and lean meat, and snack on berries for dessert.

Avoid sugar and alcohol

Sweets and sugary beverages contain high amounts of refined sugar that the body quickly converts into fat. Plus, sugar can be highly addictive, so it’s best to avoid sweets and sweetened drinks altogether. Meanwhile, excess alcohol consumption inhibits metabolism, causing you to store fat for long periods. Ditch these indulgences and increase your protein and fruit intake instead.

Fill up on vegetables

Eat plenty of vegetables after a binge to counteract the effects of whatever it is you had too much of, such as sugars, alcohol and unhealthy fats. For one thing, vegetables are excellent sources of micronutrients that support metabolism. A good rule of thumb is to eat at least half a plate of vegetables at every meal. But you can also snack on raw vegetables to cut cravings.

Reduce carb intake

Carbohydrates, even the healthy ones, can sit in the stomach when consumed before bed. If you’re looking to re-develop healthy eating habits (and avoid further weight gain in the process), don’t eat complex carbohydrates like fruits and whole grains past dinner. Try to limit the carbohydrates that you eat for dinner as well, such as potatoes and whole wheat bread.

Avoid takeout

To-go meals often go by their own portion sizes and ingredients. This poses a problem especially when you’re on vacation since you’ll likely be at the mercy of restaurants and fast food joints. Plus, fast foods, in particular, are often chock-full of unhealthy ingredients and substances like sodium, saturated fats and processed meats. If you have had to eat out at some point, try to avoid fast foods and to-go meals for the rest of the week.

Eat fiber-rich foods

Besides filling up on vegetables, another foolproof way to prevent overeating and snacking in between meals is to eat fiber-rich foods like quinoa, whole grain oatmeal and whole wheat bread. Dietary fiber can help you feel full for long periods, and it also promotes digestion. Plus, fiber can give you an energy boost that lasts throughout the day, unlike the energy that comes with a sugar rush.

Rebuilding healthy eating habits especially after a binge can be tricky and challenging at first. But don’t be too hard on yourself. Instead, use the slip-up as a motivator to get back to where you were before. Remember to take things one step at a time and set realistic goals to avoid further setbacks.

Sources:

Prevention.com

LifeHack.org

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