Nutrition Tip: What To Do When You Splurge
You Splurged: What to Do About It
We’ve all been there. You’re at the office breakroom, a party, or some other setting with tempting treats, and you decide to indulge. Maybe it’s a donut, a slice of cake, or an extra plate of nachos. Whatever the case, the feeling that follows is often guilt or the thought that you’ve ruined your progress. Here’s the truth: it is never ruined unless you decide to throw in the towel.
The best thing you can do after a splurge is to make sure your next meal or snack is balanced, nourishing, and aligned with your goals. Let’s break it down step by step so you can move forward with confidence.
What Happens When You Splurge?
When you overindulge in sugary or calorie-dense foods, your blood sugar levels can spike and become unstable for about 5 to 7 hours. This overstimulates insulin production, which can lead to a crash, leaving you craving more sugar or a quick pick-me-up like caffeine. The cycle can snowball, but it doesn’t have to.
Here’s what to do next:
Choose a Balanced Next Meal or Snack: Opt for something with protein (animal- or plant-based), healthy fats, and wholesome carbohydrates. Think lean proteins, colorful vegetables, and whole, unprocessed foods. For example, a salad with grilled chicken, avocado, and olive oil is a fantastic choice.
Stay Hydrated: Often, thirst is mistaken for hunger. Drinking water helps regulate your body and ensures your cells can absorb nutrients effectively. It also supports energy production and keeps your digestive system running smoothly.
Adjust Your Mindset: Get rid of the “I’ve ruined everything” narrative. One splurge won’t undo your progress, but letting that mindset linger might. Be kind to yourself, acknowledge that it’s okay, and move forward.
How to Avoid Splurging
Splurging now and then is natural, and it’s important to give yourself permission to enjoy your favorite treats occasionally. This is about creating a sustainable lifestyle, not strict deprivation. Here are some strategies to help you strike the right balance:
1. Plan Your Splurges
Instead of viewing treats as mistakes, plan them. For example, if your office is having a pizza party on Friday, decide in advance that it will be one of your indulgent meals for the week. Similarly, if you’re attending a birthday lunch, enjoy it guilt-free as part of your plan.
2. Reframe Your Language Around Food
Avoid calling meals “cheat meals.” Labeling foods as “good” or “bad” can lead to unnecessary guilt and emotional eating. Food is fuel. While some foods are more nutrient-dense than others, there’s room for flexibility in a balanced diet.
3. Use the 90/10 or 85/15 Rule
For Weight Loss: Aim for 90% of your meals to be balanced and portioned appropriately. This allows for about two indulgent meals per week.
For Maintenance: Follow the 85/15 rule. About 85% of your meals should align with your goals, leaving room for three open-choice meals per week. This keeps things sustainable and enjoyable.
4. Be Prepared
Preparation is key. Have healthy snacks on hand to combat sudden cravings and prevent mindless splurges. Keep a mix of nuts, fresh fruit, or a protein bar nearby so you’re not at the mercy of less healthy options.
The Importance of Enjoying Your Food
Food is inherently good. It nourishes our bodies, fuels our daily activities, and brings us joy. The key is balance.
Be Flexible: It’s okay to mix things up and enjoy a slice of pizza or a piece of cake on occasion. The danger lies in consistently slipping into unhealthy habits, not the occasional indulgence.
Create a Lifestyle That Works for You: Your diet should be sustainable and enjoyable, not a source of stress. Allow yourself room to splurge every now and then without guilt.
Focus on the Bigger Picture: A single meal won’t determine your success. Instead, think about the patterns and habits you’re cultivating over time. Strive for consistency, not perfection.
A Sample Day to Get Back on Track
If you’ve splurged and want to reset, here’s an example of how to structure the rest of your day:
Breakfast: A protein-rich smoothie with unsweetened almond milk, a handful of spinach, a tablespoon of almond butter, and a scoop of protein powder.
Snack: Sliced veggies with hummus or a handful of nuts and an apple.
Lunch: A superfood salad with mixed greens, grilled chicken, avocado, black beans, and a drizzle of olive oil and lemon juice.
Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli.
Hydration: Drink water throughout the day, aiming for at least 8 glasses.
Splurging is a normal part of life and doesn’t need to derail your progress. By planning indulgences, maintaining a balanced approach to eating, and treating yourself with kindness, you can enjoy the foods you love while staying on track with your health goals. Remember, it’s not about being perfect—it’s about creating a lifestyle that works for you.
The next time you find yourself in the breakroom with a box of donuts, enjoy a piece if you want to. Then, get back on track with your next meal. You’ve got this!
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