Instead, wait until your body feels hungry again and eat a small protein- and fiber-rich meal like broiled salmon and roasted broccoli. A meal like this will keep your blood sugar in control and stimulate hormones that encourage your body to burn sugar that it has stored for energy (which you'll have a lot of because a big sugar binge can saturate your body's sugar stores). Here's what to do (and what not to do) when running diet damage control after that sugar binge. GIF courtesy of giphy.com. Down a glass or even two after you’ve binged on sweets or chocolates. Make sure your next meal is high in fiber, low in sugar, low in carbs, and high in protein. The immediate effects of a sugar binge might not be outwardly obvious, but the situation inside your body is considerably more chaotic. Take 200mg before your meal to give your body an extra boost in insulin sensitivity. Here’s what to expect after a carb binge and the step-by-step guide to get back on track. The second step is to rid yourself of the excess sugar in your body and put a strategy in place to avoid a sugar binge in the future. A binge is what you do when you just consciously or unconsciously say F&%k it. In addition to probiotic teas, drink plenty of water. I’m talking like an amount of water Cameron Diaz would be proud of. (Related: 10 Whole Foods That Are Better for Workout Recovery Than Supplements). Staying hydrated(with water) can help curb cravings. (Bonus: Which is Really Healthier, Artificial Sweeteners or Sugar?). By adding your email you agree to get updates about Spoon University Healthier. Magnesium is essential to help process sugar, and Americans, in general, are incredibly low to begin with in this necessary mineral, making it that much more important to supplement with it after a sugar binge. After a binge, you may feel unwell both physically and mentally. Listen up: It's not a crime to indulge. T The ultimate 30-day squat challenge, featuring 12 squats that tighten and tone. Foods like spinach and broccoli deliver small amounts of ALA, but a supplement is required to really reap its "damage control" effects. As a response, your body then releases insulin to help bring your sugar levels back down and help your cells 'mop it up'. According to Chazin, eating too many high-sugar foods can cause Dumping Syndrome, a phenomenon where a mass of sugar reaches your gut, drawing in extra water to help break it down. Whatever the case may be, sugar binges can creep up on us at the most unexpected times. Here’s a timeline of … This will cause false hunger and a powerful desire to eat more sugar and/or carbs. Dangerous cycle. Wanna increase muscle size, strength and performance ? A cocaine binge that amounts to a hit or two on a pipe or a couple of bumps may not be as serious as a days’ long binge that ended in overdose. Shape is part of the Instyle Beauty Group. So if … And most importantly, remember that a sugar binge is only one eating occasion. If you take a fat blocker and have a very high-fat meal (like a splurge meal), the unwanted side effects will be much greater. It’ll help your body bounce back with some serious food fuel so you can keep kicking butt in your daily activities. Plan ahead: If you prep meals and snacksin advance, you won’t be as tempted to dig into the candy bowl. Also, having the unsweetened version will prevent any loading up on sugar. ALA is a potent antioxidant that can improve your body's ability to use carbohydrates as energy (burn them off). If you have ever fallen victim to the addictive powers of sugar, there are ways to feel better. Mike Roussell, Ph.D. and Abbey Sharp, R.D. Shape may receive compensation when you click through and purchase from links contained on You click through and purchase from links contained on this website which is Healthier... 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