If you don't feel well, I'd go with something like oatmeal, baked potato, applesauce, broth, yogurt--things that are easier on the stomach. And lots of water or herbal tea.

If you are feeling ok, I'd do lots of hydration and fiber, and some lean protein.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Do NOT do a cleanse, do not do any fad diets. Just listen to 22:04 and start your next meal as a normal one.

+1 Yes this is the long-term answer. Compensation behaviors tend to perpetuate the cycle of binge-compensate-binge-compensate. Trust your body

+100 so great to hear other that agree with this.

Don't punish yourself for a day of poor eating. Just get back on track with eating foods that make you feel good.

+1. Although I'd add that going for a run always helps me when I feel like this. And cutting out all alcohol for a few days.

When I've eaten a lot of junk I feel like I am naturally drawn to healthier things for a bit. I think making sure you get some veggies, a lot of water and a little bit of a sweat cleanse (which I'm sure isn't a real thing but sweating a lot really does help when I feel like that) will make you feel loads better.

I will say that I feel like if I am craving one thing or another and it is leading to overeating (like sometimes I get obsessed with cookies and start eating them compulsively) I'll just not buy cookies for a few weeks. Then I will and it will be fine and I'll eat them in moderation until I get another COOKIE CRAVING and limit access again for a bit (usually around my period of course!).

But like other pps said, this is kind of like, lifestyle choices are far more effective than a diet, which is just a reverse binge, same kind of behavior. All or nothing gets you nothing more often than not.

Anonymous wrote:Hair of the dog.

Mini-binge at McDonalds.

OMW

Anonymous wrote:

Anonymous wrote:Do NOT do a cleanse, do not do any fad diets. Just listen to 22:04 and start your next meal as a normal one.

+1 Yes this is the long-term answer. Compensation behaviors tend to perpetuate the cycle of binge-compensate-binge-compensate. Trust your body

+100 so great to hear other that agree with this.

Don't punish yourself for a day of poor eating. Just get back on track with eating foods that make you feel good.

Hair of the dog.

Mini-binge at McDonalds.

Vegetables, low fat protein.

Anonymous wrote:Just get back to normal eating. And reflect on why it happened and how you can avoid triggering another binge.

This.

Listen to your body but eat normally. I don’t think you need to go to another extreme.

Eat as you normally would except for adding a bowl of raw spinach before dinner and a green apple before dessert.

Drink lots of water and other than that, proceed as you normally would. Beating yourself up and restricting more is going to lead to more issues than just telling yourself that everyone has this type of thing happen. Even if your scale has popped up it's most likely from salt/water retention. Maybe take an extra long walk every day this week if you can--as stress relief/self care, not as exercise specifically to burn something off. Be good to yourself, OP!

I’m in the same boat, Op. I’m starting with oatmeal, blueberries and pecans with a glass of low-fat milk. Planning a leafy green salad with some low sodium crackers at lunchtime. No sugar yogurt for a snack. And roasted chicken with potatoes and green beans for dinner. I went for a run this morning and will have a short walk in the afternoon.