Most people who are on a healthy eating plan, at one time or another stray a little from their diet and eat some of their favorite junk food.  For example, perhaps sweets are your temptation and since there is Easter candy everywhere you look, maybe you’ve given into temptation and ate a bag of chocolate Easter candy.  Don’t worry – this has happened to me plenty of times.  The problem isn’t the one bad meal or chocolate eating binge – it’s the feelings of “blowing your diet,” disappointment in yourself and defeat.

The trick here is getting away from this downward spiral ASAP.  You’ve got to get right back on the wagon right where you fell off and for most of us that’s just 1-2 healthy meals away.  The biggest mistake you can make is throwing in the towel.  I promise one bad meal, or a few bad foods are no reason to give up on a lifestyle of healthy eating.  Every once in a while, it can actually be a good break from your regular routine and may even help to keep your metabolism high (But that is a good topic for another day.)

My friend Isabel De Los Rios, author of The Diet Solution Program shared with me 3 things to do the next time you “blow your diet.” Here are “Isabel‘s Damage Control Tips.” (with my thoughts underneath).

1. Eliminate wheat and dairy for 2-3 days after the “incident”.  I know what you’re thinking….”What does Isabel have against wheat and dairy?” Well for starters they are the 2 most inflammatory foods that cause bloating in most people. Not to mention when people overeat, it is usually on wheat and dairy foods: cookies, cakes, ice-cream, pasta, bread. Ever heard of anyone overdosing on brown rice? Or poultry? Doesn’t really happen. If it has wheat or dairy, just eliminate it from your meal plan until you are back on track with your healthy eating and rid of the “after party bloat”.

Scott’s take: ever since I started following Isabel, I’ve pretty much eliminated wheat and dairy from my diet on a regular basis.  If I want bread, I’ll eat Ezekiel sprouted whole grain bread.  And I’ve switched to coconut milk which is dairy free, also on Isabel‘s recommendation. If you want more information about this, you should watch Isabel‘s Diet Solution presentation

2. Drink tons of water! Of course, this rule is applicable all the time, but after a “binge” water is even more important. I also like to add a few squeezes of fresh lemon in my water for the “detoxifying” effects. Fresh lemon helps to cleanse the liver and a squeaky clean liver will assist in your weight loss efforts.

Scott’s take: I hardly every put lemon in my water, unless I’m at a restaurant, but on Isabel‘s advice, I’ve been trying to drink 1/2 my bodyweight in ounces of water.  Since I weight about 180, that means I need to drink 90 ounces of water daily.

3. Add in some extra walking. If I’ve packed in one too many calories, I get my body moving even more. Just adding in an extra 20 minutes of walking for the next few days gets me feeling back on track. I have even taken a trip to the mall just to do laps around the place.  I get to people watch, see what’s on sale, and burn calories all at
the same time.

Scott’s take: Usually if I’ve been bad on my diet, I’ll crank up the intensity of my next workout to try and make up for it.  But I like Isabel‘s advice of going for an extra walk.  It’s easy, fun and something everyone can do.

Just remember, you are establishing a new way of healthy eating for life. One night, one meal, or a few bad foods can’t stop you from achieving your goals.

Again, if you are interested in learning more about Isabel‘s way of eating, you really should watch her Diet Solution presentation. I’ve learned a lot from her and have adopted a lot of her eating advice into my own diet.

Have a great day!

Scott