How to Get Back on Track After a Binge Weekend
Halloween candy get the best of you too? Whether it was a holiday, a birthday, a vacation or even just that time of the month, there are going to be times when we go a little overboard. It's totally okay! What's not okay is letting that keep you down and feeling less than awesome. If you're like me (which I know you are because you're here) you want all the tips to feeling great again in no time. That is exactly why I'm sharing this post. These are my secrets to getting right back track and feeling amazing in just two days...
Because we women are so hard on ourselves I’m going to start off by explaining the things I DON’T do when I want to move forward from a poor eating weekend.
• DON’T get on the scale. When we consume a surplus in carbohydrates/calories our bodies store water weight. If you weight after a splurge the number you see can be very confusing so just weigh at the end of the week if you're really curious.
• DON’T put yourself down. You’re not weak, you created memories, had a great time and enjoyed yourself!
• DON’T starve yourself the next day or jump on a juice cleanse. This can only slow your metabolism even more.
• DON’T pick yourself apart in the mirror. You were perfectly created in God’s image. Your bloat will be gone in two days! Promise!
• DON'T spend an entire day in the gym trying to burn calories.
What I do instead is get right back onto my anti-inflammatory way of eating. You could call it Mediterranean-Keto. Understand that the Mediterranean Diet is essentially foods readily available to people in the Mediterranean region. Keto is a macro count or daily food consumption percentage. In other words, Mediterranean is the foods you eat and Keto is the amounts in which you eat them.
Let’s dive deeper...
Mediterranean-Keto Diet
What it is...
Fats:
Fresh-pressed Olive Oil
Olives
Avocado Oil
Brazil Nuts
Macadamia Nuts
Pili Nuts
Chia Seeds
Flax Seeds
Pecans
Ghee
Coconut Oil
Coconut Cream
Kerrygold Butter
Proteins:
Lots of Seafood
Salmon
High-grade Lean Meats
Eggs
High-quality Dairy
Carbs:
Asparagus
Artichoke
Leafy Greens
Broccoli/Cauliflower
Zucchini
Minimal Berries
What it isn’t...
Fats:
Margarine
Pounds of butter
Vegetable Oil
Proteins:
Low-quality dairy
Low-quality Fatty Meats
Protein Bars
Whey Protein
Carbs:
Grains
Sugars
Legumes
Rice
Pasta
Now that you know what to eat, it's important to know the amounts. Although, I don't think it's necessary to count your macros on a daily basis, I do believe that eating in any new format takes practice and consideration. Plug the Keto macros into your favorite food tracking app. From there, I suggest playing around with the menu I mapped out below along with other Mediterranean foods that you love.
Keto Macros
75% Fat, 20% Protein, 5% Carbohydrates
Here’s what a “perfect” day looks like for me and what I aim to follow for 2-5 days after a "fun" weekend.
5am
Wake up and drink my Morning ACV Drink
9am
Breakfast: “Bacon & Eggs”
2 whole organic eggs (cooked in ghee)
2 slices of ButcherBox Bacon
Keto Coffee: 1TBSP Ghee, 2TBSP Coconut Cream
1/2oz Pili nuts
1pm
Lunch: “Taco Salad”
2oz avocado
2-3TBSP salsa
1oz 0% Fage yogurt
Shredded Lettuce
1oz Pork Rinds
4pm
Afternoon Tea: Matcha/Green Tea with lemon & stevia (optional)
7pm
Dinner: “Fish & Greens”
4oz Wild Alaskan Sockeye Salmon (cooked in avocado oil)
*Drizzle 1tbsp of olive oil on top right before eating
1-2 Cups of Green Veggies like Asparagus cooked in ghee or avocado oil and drizzled with Olive Oil (1tbsp)
*** Salt all of your meals with Redmond's Real Salt
Dessert:
Macros:
1,548 Calories
130g Fat, 79g Protein, 17g Carbs
I shared with you my number so you could get an idea of how I typically eat, but you may need more or less calories. Listen to your body when it says it's hungry or full, but be sure to end your day with your macros landing as close to the keto macros as possible. I personally find that the macros matter a lot more than the overall calorie consumption.
A few other things that I do is...
DO - on Day 1 I do a big calorie burning workout. A long run is usually my go to on Monday mornings, but do whatever it is that you love that burns a ton of calories.
DO - on Day 2 I do a quick, but difficult 20-30min HIIT workout.
DO workout for 30-60min 4-5 times that week.
DO drink LOTS of water! Aim for at least 1/2 your body weight in ounces. This helps flush out bloat and other toxins. I like to use my QuiFit Sport Gallon Water Bottle to help me stay on track.
The thoughts and opinions in this post are my own. Please be sure to check with your doctor before starting any meal or training plan.
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Research & Credit: Thomas DeLauer
Have a great week!
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