These 3 tips will help you bounce back after a cheat day

  • Apr 27, 2023
  • By Anthea England
  • 0 Comment

THR1VE Nutritionist Shannon Young shares her tricks for getting back on track after a cheat day… or a cheat weekend!

Cheat day recoveryCheat days: we all have them. Whether your vice is pasta, chocolate or champagne (or hey, even all three!) it’s easy to go from #cleaneating to total blow out. However, there’s no need for a few meals to totally derail you. In the scheme of things, it won’t make too much difference – so don’t fret! Follow these simple steps and you’ll be on your way back to total nourishment. No juice cleanse required (thank goodness).

Load Up On Vitamins

Trying to counteract your weekend decisions by restricting the following week isn’t going to work and you’ll probably just repeat the same mistakes by the end of the week. Instead of concentrating on meal quantity, think about quality instead. Fill up on foods packed full of nutrients.

A few nutrients you want to tick off are:
  • Magnesium: it takes 54 molecules of Magnesium to process one molecule of sugar. So, if high sugar treats and drinks have been on your cheat day menu, you may be depleted! Load up on leafy greens, wholegrains like brown rice and quinoa (try this dish for a tasty fix), avocados, nuts and seeds and bananas.
  • B Vitamins help break down sugars into energy. The more sugar you eat, the more B vitamins your body will require to break down the sugar. Emerging science suggests that too much dietary sugar and refined carbohydrates may exhaust your B vitamin supplies. Leafy greens, nuts, fish and eggs are the ticket here.
  • Antioxidant-rich foods will help cleanse your body and fight against free radical damage. Berries, tomato, carrot, pumpkin seeds, broccoli and citrus fruits will improve your body’s ability to detoxify and eliminate toxins.

Hydrate Like A Pro

Sure, it’s kind of dull advice – but making sure you drink plenty of water will make the world of difference. It’s common to forget to keep water intake up when you’re out and about. This can mean you feel lethargic, low on energy and headachy. Make sure you increase your water intake after a night out or a cheat day to help flush out toxins.

Feeling a little bloated after a long lunch turned into a long dinner, too? We’ve all been there. Ginger or peppermint tea will help with the bloating and possible indigestion – both ginger and peppermint help relax the muscles in your digestive tract, helping excess wind and food pass through comfortably. Opting for caffeine-free teas will also help increase water intake. Don’t worry, there’s no need to avoid coffee forever!

Get Moving

This is the time to get yourself to HIIT class. Getting the blood pumping is a fantastic way to boost endorphins. Moving your body creates the conditions for the body to breathe, stretch, circulate and sweat, releasing any built-up toxins from your system.