10 Ways to Get Back on Track After a Binge


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10 Ways to Get Back on Track After a Binge

10 Ways to Get Back on Track After a Binge

While it may be tempting to skimp on breakfast or lunch the day after overeating, starting your day with a healthy meal can actually help you get back on track.

Not only does it allow you to start fresh after getting a good night’s sleep, but it can also help you get right back into your routine and make healthier choices throughout the day.

Studies even show that sticking to a consistent eating pattern may be associated with less binge eating (9, 10).

What you eat for your first meal of the day is also important.

For example, one study found that eating a high-protein breakfast decreased levels of ghrelin, the hunger hormone, more effectively than eating a high-carb breakfast (11).

Another study in 48 people showed that eating oatmeal, a food high in both protein and fiber, increased feelings of fullness and improved appetite control more than a ready-to-eat breakfast cereal (12).

Ideally, try to pick a meal that’s high in both protein and fiber to get your day off to a healthy start. You can easily pair fiber-rich fruits, veggies, legumes or whole grains with a good source of protein for a well-rounded and nutritious meal.

Summary Eating a healthy meal can help you start your day off right, making it less likely you’ll binge later in the day. Consuming high-protein, high-fiber foods may be especially effective at keeping your appetite under control.

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