We Know You Cheated. . .

So. . . you cheated on your diet. It happens to the best of us! The important thing is that despite “falling off the wagon” and consuming some of that “junk” food, you can get yourself back on track quickly and easily by prioritizing a few key nutrients, including a variety of vitamins and minerals.  

After overindulging, pick yourself up and now purposely choose foods that are high in both protein and fiber. These foods, which include organic fruits, veggies, whole grains, and hearty, plant-based protein sources such as chickpeas, beans, and nutritional yeast, will fill you up while also providing a variety of digestive benefits. Fresh, organic fruits such as pineapple, papaya, and mango all offer natural digestive enzymes that may help promote healthy digestion and help cleanse your gut – which is an important key after overconsuming starchy, fatty foods that are high in white sugar, white flour, and saturated fats (such as cookies, cake, or donuts).  

In addition to choosing fruits that are high in digestive enzymes, load up on B vitamin complex which is vitally helpful for normalizing eating patterns because of the role they play in stabilizing blood glucose levels.1 The B vitamin complex (which includes B1, B2, B3, B5, B6, and B12) helps provide energy, decreases sugar cravings, fights fatigue, and eases blood-sugar related mood swings. Consuming an adequate amount of B vitamins after overindulging can help you to get back to your normal appetite levels, avoiding further indulging. 

A few trace minerals are also key in helping you avoid further eating "indiscretions”. Magnesium, which plays a vital role in the conversion of protein, fat, and carbohydrates into energy, also helps manage the function of more than 300 enzymes. This may help fight insulin-resistant hunger. In addition, zinc helps facilitate the chemical reactions of nearly 100 different enzymes, including digestive enzymes. Zinc and magnesium may be amazingly helpful in restoring a normal appetite.  

Essential fatty acids (EFAs) can also be key following a large meal. The regulation of your metabolism depends on having a sufficient amount of healthy omega-3 fatty acids, so be sure to include a portion of wild-caught fish or an essential fatty acid oil (from fish) in your routine after overindulging.  

You may slip up every once in a while in your nutrition goals, but the important thing is to quickly get back on track and maintain a healthy diet. When you fall out of your healthy diet routine, fall right back into it by prioritizing some of these key vitamins and minerals – you’ll feel better in a jiffy! 


  1. https://www.waldeneatingdisorders.com/blog/new-hope-for-binge-eating-and-weight-management/