What to do when you mess up your diet [New Blog]


This past weekend, I was in Sydney for my nephews 1st birthday party.

While I certainty live a pretty structured life when it comes to nutrition, something about a kids birthday seems to throw all of that out the window.

Sure, it wasn’t some rock and roll bender that lasted for three days.

However it had the kind of food that I only eat on designated cheat days – Cake, lollies, carbs, alcohol, bread…

And everybody’s favourite, fairy bread.

Everybody's favourite party food - fairy bread

Everybody’s favourite party food – fairy bread







Occasionally, you’re going to slip.

And when you do, I’ve got the step-by-step plan to get back on track.

For me, the next day felt like a hangover; a dry mouth, horrible head aches, and general feelings associated with a food coma.

So what I’ve been doing lately is having a full fast day immediately after a cheat day. (Hat tip to John Romaniello for the idea, which he has labelled “Feast to Fast”)

I like this method for a few reasons:

  • The calorie surplus from the cheat day is offset by the 24-hour fast
  • The digestive system is often disrupted after cheat days, so this method ensures it gets a complete rest
  • You can be extremely productive when you don’t have to stop and think about food (Think about it – you can save literally hours in a day by not thinking about or eating food.)

Although it can be hard at first, fasting is a mainstay in my weekly plan.

After the initial hunger pains have disappeared around 11am, my energy generally soars and I have a huge period of mental clarity.

So let’s take a scenario that you overeat and/or drink on Sunday.

Here’s my Monday cheat sheet on how to recover and get back on track:

  • Wake up and drink 1-2L of water immediately.
  • Sip water all day. Throw in some lime or lemon wedges if you need.
  • Feel free to have a tea/coffee or two (black), your vitamins, and a greens drink. Diet soda is allowed, however I don’t recommend it as it will probably cause some sugar cravings.
  • Keep busy – there’s nothing worse than spending the day on the couch watching sport and trying to fight cravings. Get busy, GSD, and you’ll forget about the food cravings.
  • Aim to fast for 24-36 hours. If you’re following a daily fasting program, such as 16/8, you can simply fast until meal #1 of the following day. So for me, I would generally fast all day Monday, and then break the fast at 12pm Tuesday for meal #1 of the day.
  • As for timing, I find it best to fast on Mondays. They’re my busiest day of the week, so it’s easier to keep pushing and simply not think about food

Note this is NOT an excuse to treat every weekend like an all-out binge. Rather, it’s the go-to emergency plan for when things get out of hand.

Which are inevitable.

And if you keep them to a rarity, you can stay on track.

The biggest benefit for me with fasting has been the lessons it teaches about hunger.

Nine times out of ten, what I think is hunger is actually boredom or just fatigue.

NOT hunger.

Fasting helps to differentiate between the two, and can break any food addictions people may have with emotional eating.

I’ve fasted for as long as 60-hours before, and studies have shown there are no negative benefits of fasting even when you fast up to about 80-90 hours. It might take some adjusting, but I definitely find it helpful.

Let me know your thoughts and how YOU get on after your next cheat day…

Talk soon