Drank more wine than you intended? Ate a few too many cheese cubes, cake slices, or servings of mashed potatoes? Here’s how to safely recover from a binge, according to the experts.
No, you definitely should not do a full 24-hour juice cleanse—but there’s nothing wrong with having an extra-low-calorie day after a night of bingeing on unhealthy food and beverages, says F. Xavier Pi-Sunyer, MD, an obesity expert at Columbia University College of Physicians and Surgeons. “It won’t negatively impact your metabolism. You won’t be starved,” he says. “It’s just one day.”
Here’s how to safely power through your binge and make the most out of your post-party detox, according to the docs:
1. Hydrate. First things first, wake up and de-bloat with a tall glass of lemon or cucumber water (the veggie contains an antioxidant that helps reduce swelling).
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2. Eat a healthy breakfast. Have a scaled-back breakfast of Greek yogurt with 2 teaspoons hemp seeds and half a grapefruit. Or make chia seed pudding with a cup of mixed berries; you can prep it in just 10 minutes and leave it in your fridge overnight. When you wake up, the milk-soaked chia seeds turn into a delicious no-cook pudding. If you want to give this dish an even bigger nutrient boost, sprinkle with 2 tablespoons of heart-healthy ground flaxseed, which will give you 20% of your recommended daily fiber intake.
3. Schedule an a.m. workout. If you overdid it the night before, there is one silver lining: “You’re likely carbed up from your indulgent meal last night, so you’re going to have a lot of energy,” explains Jim White, RD, owner of Jim White Fitness & Nutrition Studios. “Use that energy and do a little bit of cardiovascular training, a little bit of weight training; keep drinking plenty of water and you’ll feel better.”