What to do if you fall off a strict diet. Life after a breakdown

If a person adheres to a nutritional system for weight loss, but cannot withstand the feeling of hunger and has a breakdown in the diet - what to do? It is worth noting that such situations occur in most people who are losing weight. Diets always bring stress to the body, which only people with a strong will can cope with. So what to do if you give in and allow yourself to eat too much, and what is generally considered a breakdown? Read about it below.

What is a diet break?

This is the name of a case in which a person who is losing weight has consumed foods that are not on the list of allowed foods of the food system he has chosen, or consumes more than normal. Breaking the diet can be one-time or systematic. In the first case, we are talking about eating something that is not on the menu or minor overeating. A systematic breakdown is more dangerous than an episodic one. With it, a person regularly overeats and indulges himself in forbidden foods, although he himself believes that he is on a diet. As a result, the weight does not go away, but may even increase.

Reasons for diet failure:

Lack of motivation or lack thereof. If you decide to lose weight, you must initially understand that your usual daily routine will need to be completely adjusted. Roughly speaking, you should treat the diet as an introduction to a new life, and not as a short period of time accompanied by unpleasant restrictions. You need to clearly understand why you are doing this. This awareness helps those who don’t know how to start losing weight and not lose weight.
Incorrectly set goal. Do not expect that you will be happy only when you lose weight, for example, 25 kg. Set short goals for yourself, the achievement of each of which will bring joy and incentive to continue on the diet.
Choosing the wrong power system. You need to honestly assess your capabilities. Some girls tolerate strict but short diets better. For others, longer but gentle regimens are suitable. Immediately think about how to go on a diet and not break, which will be easier for you. One more thing: the menu. If it includes complex dishes with hard-to-find ingredients and you don't like to cook, then choose something else. In addition, take into account your financial capabilities. If you have a modest income, then choose a diet that includes affordable products.

Disruptions with proper nutrition

The most common case. Disruptions with proper nutrition are not too critical. To eliminate them, you need to eliminate the causes, which can be physiological and psychological. It's not easy, but it's possible. Physiological reasons:

Lack of any vitamins in the body.
A person drinks too little water while on a diet.
Very long breaks between meals.
A person consumes too few calories on a diet, but leads a very active lifestyle.
Psychological reasons:
Stress, excessive fatigue, depression.
Being in the wrong environment. It is very difficult for any girl not to gain weight when everyone around her constantly eats high-calorie, non-healthy foods: cakes, fried foods, fatty foods.
The habit of eating while spending leisure time: watching a movie, reading a book, etc.

Failure on the Dukan Diet

The list of things prohibited by this food system is very large, so it’s easy to violate it, especially on Attack and Cruise. General recommendations from nutritionists for those who cannot resist temptation:

if you have eaten something extra, you should not consider that the day of the diet is missed and today you can already afford everything: continue the diet;
minimize the amount of salt you consume;
visit the gym, do an extra intense workout;
drink more water and green tea to activate metabolic processes;
fill the refrigerator with approved products so that you always have something to snack on;
Make it protein for two days after the breakdown.

The principle of action largely depends on the stage of the diet:

Attack. Don't stop losing weight. Extend the diet stage for two more protein days, this will be more effective than starting over.
Cruise. Failures on the Dukan diet at this stage are very common. If this happens, drink plenty of fluids and avoid salt for a while. Exercise at least two hours a day. After completing the diet phase, have a protein day.
Consolidation. If you fail at this stage, you will have to introduce a regime of maximum physical activity. The consolidation phase must be completed.

How to prevent a breakdown:

Prepare in advance for the Dukan diet and each of its stages, carefully consider the menu.
Prepare a variety of dishes from permitted products, experiment with recipes.
At Consolidation, once a week you can eat whatever you want, for breakfast, lunch or dinner. Think carefully about this “feast”, write down all week what you wanted to try, buy food in advance.

Breakdown on drinking diet

This cleansing weight loss system is very tough. Diet failure is a common occurrence. To avoid this, follow these recommendations:

Take care of motivation. Write your weight loss goals on sticky notes and paste them around your house.
Celebrate your results. Weigh yourself regularly and measure volumes. Try on items in the size you are aiming for.
Reward yourself. Every time you want to eat something forbidden or break your resolution, restrain yourself, and then treat yourself to a small pleasant souvenir.

What to do if you fall off your diet

No one is immune from such a situation. What to do if you fall off your diet:

Don't get upset, don't allow aggression towards yourself. Every person tends to make mistakes and should be treated with optimism.
Weigh yourself. You will understand that the weight gain is very small and you will stop reproaching yourself.
Eat foods that have a fat-burning effect and are on the approved list. Grapefruits and celery are suitable. Use seasonings such as apple cider vinegar, pepper, cinnamon, turmeric, ginger. Drink more green tea. You can afford a glass of dry red wine.
Do an intense workout to eliminate the harm from what you eat.
Make the next day a fasting day: kefir, apple. You can give a special enema for cleansing.
Consider changing your power system to a more suitable one.

How to return to a diet after a breakdown

The sooner you rush into battle again, the better. It is advisable to return to the diet after a breakdown on the same day. Play some sports or just go for a walk. Add some fat-burning foods to your diet. Remember that it is better to continue losing weight than to start over. Make the next day after a breakdown a fasting day, if you can do it. If you can't go back to your diet, think about a radical change in your diet.

How to stay on your diet

Don't forget about motivation so as not to break off your diet. Always remember why you decided to lose weight.
Keep a weight loss diary and note the results achieved in it.
Try to remove all forbidden foods out of sight. Women who do not live alone have the hardest time doing this. They should ask loved ones for support.
Choose suitable diets. It’s easier to follow a long-term diet with a gradual reduction in calories.
Try not to think about how not to break the diet, just follow its rules, and that’s it.
Keep in sight a photo of you in the shape you want to return. You can use as an example photographs of celebrities whose figures you consider beautiful.
Celebrate every small success in losing weight. Don't wait until you lose 10 kg. Even one kilogram lost is a victory.
Try to develop a reward system for yourself. For example, buy some cosmetics as a reward for every kilogram you lose.
Avoid coffee and alcohol. These drinks only relax you and whet your appetite.
Get distracted by some activity whenever you feel like breaking your routine.

How to avoid going hungry

Try to distract yourself with something. Your favorite pastime will help you avoid hunger: read, watch TV. Drink green tea or just water. Perhaps you have confused hunger with thirst. If you feel that you cannot deceive your body, allow yourself a light snack, eat an unsweetened fruit. It is important to absorb it slowly, chewing each piece thoroughly, otherwise the brain may not feel full.

How not to indulge in sweets

In order not to indulge in sweets, forbid yourself from going to candy stores.
If you suddenly have a desire to eat something forbidden, choose an unsweetened product rich in protein or starch.
Replace sweets with honey, dried fruits, and nuts.
Do not put sugar in tea, coffee, other drinks and dishes.

How to maintain a buckwheat diet and not break down

This power system is effective but complex. To maintain the buckwheat diet and not break down, use the following recommendations:

Make a weight loss plan. Describe all aspects in detail.
Follow your diet while working as hard as possible. It will be easier to transfer it not on vacation, but during normal work hours.
Do not keep prohibited products at home.
If it gets really hard, drink a glass of kefir and eat 1 tsp. honey Don't allow yourself to do this more than once every three days.
Eat buckwheat more often, but little by little.
Drink plenty of fluids.

Video: what to do after a diet break

Any diet, and even a seemingly easier healthy diet, is often accompanied by disruptions to the diet, overeating or consumption of prohibited foods, which are highly recommended for consumption. Some of them have a negative impact on your figure, nullifying all efforts to choose a diet and maintain a diet, while others can even harm your health during, for example, therapeutic nutrition. Such breakdowns occur for various reasons, but knowing them, it is quite possible to deal with such a problem.

Possible causes of eating disorders

It’s not worth considering single breakdowns with special attention - having a breakdown once a week, a month, or any other period set in your thoughts is acceptable for everyone. One single sweet for a few days will not affect proper nutrition in any way, especially if you manage to eat it at the right time, and not at night, before bed.

But regular breakdowns that put an end to almost all thoughtful nutrition, evening overeating, constant consumption of forbidden foods and other signs of a completely uncontrolled appetite - this is a real problem, the solution to which must be sought with special persistence.

The main reason is usually the choice of the wrong diet or too strict an eating regimen. Strong restrictions, unusual for ordinary life, significantly influence the non-acceptance of a new diet, which truly “forces” you to “break away” from it and return to normal eating and an already established meal schedule.

Overly complex diets with multi-faceted recipes are also not suitable for weight loss or health improvement, since such complex meals are difficult to combine with work and study time. As a result, skipping meals occurs, subsequent “eating up” of the missing calories and a complete refusal of the chosen regimen.

A reasonable diet should be distinguished by a gentle change in the diet during its initiation, as well as a gentle return to the usual diet. It is also worth considering possible indulgences and delicacies typical of the previous diet in order to brighten up the abrupt transition that accompanies the unexpected decision to start losing weight.

Physiological reasons

The main causes of breakdowns, which cannot be overcome by simple persistence and willpower, are precisely physiological reasons. Often the chosen diet is not suitable for the body, not because of some habits that have become established over time, but due to the peculiarities of the functioning of certain organs. Lack of certain groups of substances, general health problems - all this can be caused by the choice of unnecessary products or their incorrect combination.

The main physiological reasons for eating disorders include:

lack of vitamins of all groups or some specific compounds with complete refusal, for example, from fats or carbohydrates;
insufficient amount of water consumed, in this case the feeling of thirst may be confused with the feeling of hunger;
too long breaks between meals, leading to increased hunger;
too little calorie content of all dishes allowed per day, taking into account the large physical activity during the same day;
nutritional imbalance causing digestive problems, abdominal pain and other possible disorders.

Such reasons usually only indicate inexperience in choosing a diet and a desire to lose weight as quickly as possible. In the end, such inattention to the signals that the body gives can lead to illness. Then there can be no talk of any proper nutrition; it will be replaced by medicinal nutrition, from which it will be absolutely impossible to break away.

Psychological reasons

Psychological reasons are the first to arise in thoughts when talking about breakdowns. It is the desire for sweets, postponing the diet “for Monday” and other problems that usually become a kind of beginning (and continuation) of poor nutrition, eating unhealthy and high-calorie treats, and then self-flagellation and promises to definitely lose weight from the same “Monday”.

But in fact, psychological reasons demonstrate not only weak will, but also many other parameters determined by the surrounding psychological situation, mood and other problems that lead to overeating, almost forcing one to relapse. So, these reasons include:

increased fatigue and tiredness, depression and bad mood, which, albeit temporarily, can still be “drown out” by eating sweets;
misunderstanding on the part of others, failure of loved ones to accept the goal of losing weight, as a result of which mother’s treats, get-togethers with friends and other shared meals turn into an absolute feast that has nothing to do with diet;
the habit of “chewing” something while watching a movie or reading a book;
reluctance to stand out from the crowd, for example, at work or at school, a peculiar need to eat what everyone else eats, even if it is unhealthy fast food;
the same banal habit of eating unhealthy foods, eating at inappropriate times and overeating at night.

Ways to combat physiological causes

The first way to avoid any physiological causes of possible breakdowns and monitor the reaction of the whole body to a new diet is to consult a doctor. Ideally, of course, with a nutritionist, but in the case of normal health and the usual absence of any digestive problems, a consultation with a regular doctor will suffice. It is he who can recommend some ways to systematize nutrition, tell you what to pay attention to first, and prescribe the necessary tests if you suspect any supposed negative consequences.

In addition to consulting a doctor, it is necessary to personally pay attention to your own attitude to nutrition, taking into account certain tips:

the main recommendation regarding any diet is a large amount of water, which stimulates all body processes, improves metabolism, has a positive effect on food digestion and, which is especially important for the prevention of any breakdowns, helps control appetite;
during any diet, even the most strict one, one must not forget about any group of products; in the most equal proportions one must consume the same standard proteins with fats, not forgetting about healthy carbohydrates and supplementing this with vitamins and fiber in vegetables and fruits; this is why mono-diets cannot be carried out for too long; their maximum duration is a week;
Vitamins and healthy food supplements can be an excellent addition to your diet; if they were not in your normal diet, then when significant restrictions are introduced, it’s time to start using healthy products;
We must not forget about our own needs when setting the total calorie content of foods for the day, choosing the size of portions and the timing of meals; it is better to listen to your own feelings at first and try to adapt to them.

Following such recommendations will keep your body in good shape and help you quickly achieve the desired results in losing weight or improving your health. And the best motivation that encourages you to continue a reasonable diet, and the best prevention from any breakdowns, is the observation of noticeable and attractive results that all this “torture” with losing weight really leads to.

Ways to combat psychological causes

There are several ways to get rid of any psychological causes of breakdowns. The first option is proper motivation. With a clear goal setting and visualization of the future result, there will be much fewer reasons for abandoning the intended path than with an unmotivated decision to go on a diet. The motivation can be losing weight for the sake of acquiring a seductive figure, and getting rid of excess fat deposits for the future achievement of athletic shape. You can motivate yourself with the help of magazine clippings, which you can use to paste on your walls, your diary, or at least make a poster. A positive example of athletic girls running any social networks can also serve as excellent inspiration.

The second way to follow the intended goal is strict control. This control can be independent (for example, daily entries in a food diary or a special application that can count calories consumed), or third-party control, which includes:

control from friends or relatives, if they really approve of the decision made to lose weight and are ready to demand a daily report and motivate them to continue the diet;
“brothers in misfortune” and experienced nutritionists, who can be found in various groups on social networks, in online courses or real classes, which are regularly conducted for those people who perceive group classes with more enthusiasm than frightening solitary torment.

Another option for getting rid of unplanned breakdowns is the carrot and stick system. Punishments must follow for any violation of the norm. By the way, it is better to prescribe a system of such fines in advance. For example, a late dinner is punishable by walking to work, and a spoonful of sugar in tea may even be punishable by a fine, which must be put into a piggy bank. Such a piggy bank can only be emptied upon achieving a global goal (getting rid of 10 extra kilos, being able to run 10 kilometers, or any other).

Rewards are a much more pleasant system, but it is better to prescribe it in advance so that rewards do not become a daily ritual. So, once a week you can reward yourself with a slice of delicate cake or your favorite coffee drink. Of course, ideally, these recipes should also be as dietary as possible, but even a fatty “Napoleon” eaten on Saturday morning will not cause much harm to the figure.

Separate rewards can include tasty treats throughout the day - fruits and berries, nuts, diet cookies and other foods allowed during the diet. A separate bonus will also be healthy snacks, such as carrots or celery, any other vegetables, a glass of freshly squeezed juice, natural beet chips - anything you can snack on “out of habit” while watching a movie or while writing a serious project. When going to restaurants, your preference should be given to the same, simplest dishes - salads or light vegetable snacks.

Of course, an additional control system will be the complete absence of harmful products at home, as well as a carefully thought-out shopping list and a limited amount of money in the store, which does not allow you to buy “that chocolate bar” and “little cake.”

Undoubtedly, the main reasons for breakdowns during proper nutrition are psychological problems, initially incorrect perception of food, and strong dependence on treats that the body does not need. With sufficient willpower and truly reasonable, relevant motivation, as well as decent compensation in the form of light treats or generally inedible rewards, you can quite easily survive the constant feeling of hunger caused precisely by the lack of sugar and numerous taste enhancers. And, of course, we must not forget about careful attention to health, which also affects appetite and the results of the entire weight loss process.

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Diet breakdowns happen regularly - it's no secret to anyone. This is especially true for strict diets with a minimum daily ration or mono-diets, when only one or two products are consumed for several days. The culprit here is not only weak willpower and the abundance of temptations around, but also a real lack of nutrients for our body. So what to do if a breakdown occurs? Should we panic? How to “recover” from it?

What if a breakdown has already occurred?

You were quietly on a diet, and then suddenly woke up with the last piece of pizza in your hands and were horrified at what you had done! This happens, and there is no need to panic. The most important thing now is not to allow the feeling of guilt to settle in your brain for a long time and displace all remnants of motivation. You must firmly pull yourself together and make a plan for what to do next.

Have a fasting day
If a breakdown does occur, calmly eat that last piece of pizza and think about how you will unload further. A fasting day is not a hunger strike, nor is it sitting on the water. You can and should eat the next day after a breakdown, but you just need to choose a product with minimal calories. Unload on buckwheat and kefir, on dairy products and fruits, on vegetables and protein. This will not be difficult, because the body will be fueled by calories from the pizza eaten the day before (or something else high-calorie), and this is our goal - to waste all the calories consumed.
Drink more water
We are sure that if you are on a diet, you drink enough water. But the day after the breakdown, try to drink it even more. Firstly, water is vital for metabolic processes to occur in every cell of our body. Secondly, the more water there is in the body, the less hungry we will feel. Finally, thirdly, water will help wash away the decay products of the unhealthy food (usually sweet or fatty foods) that we consumed in abundance on the day of the breakdown.
Do something
Take your mind off the fact that a breakdown occurred, don’t get hung up on it - what’s done is done. Better find yourself something useful to do. Ideally, go to a workout, jogging, to the gym, to the pool or to a group class, and finally, take a walk in the fresh air. This will help you burn extra calories, and you can feel good about yourself that the breakdown didn't put you in harm's way (or extra pounds).
If you indulge in sweets
This is not surprising, because any caloric restriction in the diet provokes a decrease in blood glucose levels. The brain will automatically demand the simplest and fastest replenishment - sweets. If you have eaten a harmful and high-calorie bar, cake, or dessert, you should not immediately eliminate sugar from your diet completely. Replace sugar with natural honey or stevia (but in small quantities), eat fruits and dried fruits - this will make you crave sweets less.
If you go crazy for something fried
If you're full of French fries, pizza or hamburgers, you should be tougher on yourself. The best option for the next day would be to eat dairy products (kefir, yogurt, cottage cheese) and fresh vegetables. And in the future, to avoid breakdowns of this kind, treat yourself to fried foods (but without oil), baked meat with a crispy crust, carrot or pumpkin chips, baked vegetables, and grilled dishes.

How to prevent a breakdown?

Instead of neutralizing the negative consequences of breakdowns, you can simply take preventative measures to prevent them from happening. It's not as difficult as it seems.

Set realistic goals. Do not plan to lose 10 kilograms in a week, no matter what miraculous promises the diet makes - this simply does not happen.
Don't go on strict diets. They will give only short-term results. It is much better to smoothly and gradually switch to proper nutrition and cut the calorie content of your daily diet by no more than 20-25%.
Eat nutritious food. Your diet should consist of proteins, fats and carbohydrates - all of them are necessary for the body. It is better to monitor not what product you consume - protein or carbohydrate, but its calorie content, quantity and serving size.
Find enough motivation. This could be people with the perfect figure that you want to be like, your prom dress that is two sizes too small that you want to fit into, or simply a decision to change your life for the better.
Provide punishment for failure. A fasting day, an extra workout, doing some task that you don’t like to do (for example, cleaning, digging up a garden, whatever!) or even a monetary fine.
Provide rewards for avoiding failures. If you set a goal to last two weeks without a breakdown and achieved it, you can treat yourself - buy new clothes, go to the cinema, visit a beauty salon, etc.

First of all, follow 2 simple steps.

1. Suppress stress

Simply put, calm down. Yes, you have lost the battle with excess fat, but the war is in full swing. So, first of all, suppress your stress and regrets. What is done is done. Now your task is to reduce the consequences of a breakdown, and not increase them.

One failure will not cast doubt on the effectiveness of the diet if you handle the situation competently from a scientific point of view. But before you begin to restore your diet and diet, you need to forget about this breakdown. Draw conclusions, try not to make the same mistakes in the future.

2. Damage analysis

Your diet is an integral structure that you inflict damage with your breakdowns, as if in a computer game. As soon as the number of “lives” of the diet ends, you will be left with your excess weight.

Classification of breakdowns

Depending on the scale of the diet failure, the procedure is different, so you need to introduce a conditional classification. It will allow you to take a more objective look at the problem from the inside.

Disruptions can be local or huge in scale. For example: 1 candy is not a significant failure, but at the same time, technically, even one piece of candy remains a failure. A larger mistake can be considered eating whole meals, going to restaurants, fast food, etc.

When a breakdown occurs, people mistakenly believe that a local breakdown is better than a large one. However, the problem lies in psychology. 1 harmless candy can provide 50 kcal - a seemingly insignificant amount of calories that you can close your eyes to and not write down in your diary. But there can be 3-4 such “mini” breakdowns per day, and as a result, 15-20 per week. At the same time, a person rarely allows a huge breakdown of 400-500 kcal, for example, once a week.

Simple arithmetic: ·

50 kcal x 15 = 750 kcal ·
500 kcal x 1 = 500 kcal

The local scale of disruptions in reality is the opposite of your expectations. Therefore, when analyzing disruptions, pay attention to the scale, even if it was several small pieces of candy.

Analysis of the scale of the disruption will help determine the future strategy. Remember the weight loss rule? If there is a calorie deficit for a week/month, then you will lose weight. The human body does not analyze its calorie balance every day. What are we getting at?

Let's say your calorie deficit is 1800 kcal. On Monday you break down and eat 2400. What to do? You ate 600 kcal more... Spread the extra calories over the rest of the week or several days: ·

From Tuesday to Sunday you will eat 1700 kcal, leaving 100 kcal for your breakdown. Thus, in a week you will eat 2400+(1700x6)=12600 kcal. This is how much you would eat even without breakdowns, eating 1800 kcal every day (1800x7=12600). ·
If you easily tolerate hunger, then you can distribute “breakdown” calories over several days, and not over the whole week: Monday 2400 kcal, Tuesday 1500, Wednesday 1500, and from Thursday continue to eat as expected - 1800 kcal each.

This principle underlies the non-linear diet, which has recently become popular in European countries, and in particular in France, where a new movement in dietetics has emerged.

What to do if you don't count calories?

This way out of breakdowns is relevant for those who count calories. In their case, the breakdown is easy to smooth out and not even notice its consequences, reducing the damage to zero. However, not all diet plans involve this method of losing weight and counting food. What to do if there is a breakdown in this case?

Try to apply this method intuitively. If you ate a lot of forbidden food and broke down, try cutting down your diet a little in the following days. Do it smoothly and almost imperceptibly, otherwise you will relapse.

Cut out a small amount of food and calories each day for 7-10 days. If you used to eat 3 slices of bread at lunch, now, due to a breakdown, you eat 1-2 pieces. Similarly, reduce each meal, but be careful. Excessive deficit means a 100% probability of another breakdown.

Style Summary

There are few options for dealing with the consequences of a diet failure. The main thing is to overcome this situation psychologically, draw conclusions and not repeat it. If you constantly fall off your diet, it means you have chosen the wrong nutrition protocol or the calorie deficit is too large.

If you count calories, then the principle of a non-linear diet will completely avoid the consequences of a breakdown. In other situations, you will have to act “blindly”. Professional nutritionists recommend ignoring the breakdown and trying to avoid it next time. This will not distract you from following your diet. What to do? – it’s up to you to choose.

Diet breakdowns turn into a real disaster for those who strictly adhere to any special nutrition system. Read our tips. Of course, so much effort has been reduced to nothing! And if the goal was set to get in shape by a certain date, and the goal was not achieved... In this case, “food hooliganism” turns into self-flagellation, reproaches for the inability to “complete at least something in this life” and even fallen self-esteem. How not to turn your existence into a constant “starting all over again”, to prevent failures in the process of eating for weight loss, and what to do if a failure occurs?

How to avoid failure while dieting

The beginning of the collapse is “masked”, as a rule, as small indulgences to oneself. What will one cookie get me? Okay, just one candy - after all, this is the second week I’ve been denying myself everything, I deserve it. This is a trap that is very easy to fall into. Time passes, and you don’t notice how you return to your normal diet and nutrition regimen. What about the diet? The worst thing in such a situation is that the weight not only stops at a certain point, but also begins to return. Indeed, you will have to start all over again.

Often, thoughts that it would be possible to have just one piece arise precisely when, at a certain stage of losing weight, motivation weakens. For example, the weight stays at the same level and does not decrease. A completely logical question arises: what are all these hardships, torments and bad moods for if they do not bring results? It is at this moment that it is very important to start strengthening motivation.

Diet breakdowns what to do

The following will help you get back your old spark:

auto-training;
shopping;
conversations with friends;
communication on specialized forums;
properly thought out;
walks away from gastronomic temptations.

The main thing is to remember why everything was started. And also do not forget that the stopped weight can be a “companion” of menstruation or muscle building. If you continue to eat right, it will definitely get off the ground. But constant disruptions to your diet will not give you such a chance.

What will help you stick to your diet?

Do not make “sudden movements”: excessively strict restrictions on food and increased intensity of physical exercise in an attempt to quickly achieve the desired result causes fatigue, exhaustion and persistent psychological resistance.
Do not use the word diet; a mild and temporary change in diet is better. You don’t sit on it - you discover the excellent taste of new foods, discover new capabilities of the body, learn to understand your body.
Sometimes you have a presentiment that a breakdown is about to begin, eat healthy foods - apples, carrots. If you don't want these foods, it means you're not actually starving.
Do not deprive yourself entirely of everything you have become accustomed to over the years of your life. Changes in eating habits must be made slowly and carefully. You can avoid dieting breakdowns when you simply don’t want to fail.
Those who do not have iron willpower are advised to choose fractional meals. Not feeling hungry is an essential factor for success on a diet.
Within the chosen nutrition system, constantly make changes to your diet. Diversity will reduce the risk of failure to a minimum.
Give preference to diets that best suit your rhythm of life, this will make it easier to cope with the task and overcome temptations.
Choose a diet with the foods you love most - you won’t have to break out, since your favorite product will always be in your diet.

What to do after a breakdown

For those who practice all kinds of nutritional systems, experiment and have been in this state for quite a long time, failure is often commonplace. We are talking about stable psychological resistance to failure and guilt. Some even manage to deceive their consciousness by planning a breakdown. That is, a day is set when it will be possible to break loose and a menu is proposed for that day. The result is a lack of guilt and strictly adhered to calorie limits.

If an unplanned breakdown occurs, the main thing is not to go to extremes and do not try to get rid of guilt by punishing yourself.

Fasting as punishment for yesterday's gluttony can lead to another breakdown. Scientists have proven a direct relationship between feelings of guilt and another step back in diet.

Action plan

Realization of a mistake made.
Understanding that it is necessary to act now, and not delve into the past. Your weight depends on the present, not on the past.
At the same time, praise yourself for your self-control.
Draw conclusions about why such a nuisance as a diet breakdown occurred, what emotions, actions, experiences and worries led to the breakdown, and next time try to stretch out similar moments without excesses in food.
Walk outdoors more often.
Increase the amount of water you drink.
Limit your salt intake.

Remember that the most that happened was that you postponed your weight loss by a week. Do not stop following the chosen nutrition system and go to the result. Focusing on weight loss provokes dieting breakdowns, and enjoying the process is the key to success!

Reasons for failure

Choosing the wrong diet.
Choosing a limited regimen that does not fit your lifestyle is one of the main failures to lose weight and failure of the chosen nutrition plan. When the diet is too strict, it will not be possible to maintain it in the long term. Instead, it is still possible to choose a more suitable option in order to enjoy, albeit in small portions, dishes from your favorite products.
Excess food.
On a day when there is a holiday with an overabundance of food, careful preparation will be required. Never go to a banquet with an empty stomach. Look for a high-fiber breakfast (oatmeal, fruit) and lean sources of protein (white meat, fish, egg whites). And also a full meal at lunchtime.
Insufficient drinking regime.
Drink water as your main drink. Especially 30 minutes before and 30 minutes after meals. Avoid carbonated drinks and alcohol. They provoke unbridled appetite and also negatively affect muscle mass.
The habit of eating quickly.
Try to eat slowly, chewing each bite thoroughly. A very effective way to get rid of overeating and further breakdowns.

Have you ever had a diet breakdown? How did you fight them? Share with us in the comments.