Biggest Mistake After a Late Night Junkout

Many of my clients over the years have done it – some over and over, despite my recommendations to go in a different direction.

This article covers the biggest mistake you can make if you had a junk-out or mini-binge last night, what to do instead, and why.

Okay, last night’s junk-out. Maybe it started with crackers and segued into a large bag of chips or cookies, which you polished off completely.

What happens the next day is critical.

What many of my clients used to do was skip eating for almost half the day, or even more. To me, this is a mistake with massive impact.

It seems to be based on the common “a-calorie-is-a-calorie” perspective (it’s tempting to say “myth”). Calories do matter, but avoiding food for much of the day following a late-night binge can be a bad idea for several reasons.

A late-night binge will seldom center on broccoli, kale or asparagus. It usually involves junkier foods – crackers, chips, cookies, and so on. As a result, it affects a number of factors.

Junk-outs impact blood sugar (glucose).
Bingeing on junky carbs can result in a reactive hypoglycemic response, making the morning glucose level lower than normal. Some people are more susceptible to this than others, of course, but that doesn’t mean it seldom happens. It can be fairly common, and those who binge frequently may be among the susceptible ones.

Junk-outs impact brain chemistry.
Again, a binge typically consists of junky foods, which have fairly predictable effects on brain chemistry. I’ll address only a few of those effects.

• For those who are susceptible, these binge foods may trigger an addictive response. That response will virtually guarantee a repeat binge that involves the same addictive foods or others like them.

• The binge foods are likely to trigger cravings the next day for the same foods or similarly troublesome ones.

• The after-effect of the binge may be a drop in key brain chemicals, which in turn leaves us feeling blah, cranky, or worse. Such emotionally “low” states are more likely to prompt the desire to self-medicate the next day just to change the mood or feeling.

Junk-outs impact several hormones.
These may include insulin, ghrelin, CCK and others.

These hormones, along with the other factors above, in turn influence appetite, food preferences, and even a degree of emotional attachment to the foods.

Junk-outs delay breakfast.
The following day’s desire to eat will likely be pushed back by hours. This is probably due to the calories consumed during the binge and may be the only factor that calories control directly.

What’s wrong with postponing breakfast?

Skipping food until late in the day, even late in the morning, allows all of the effects that last night’s binge had on glucose, brain chemicals, hormones, appetite, food preferences, cravings, mood (and more) to control the next day.

What Should You Do Instead?

Take control immediately. Wake up at your usual time, use the bathroom as usual, go directly to the kitchen, and eat. No, it’s not necessary to eat a full breakfast if you really don’t want it, but at least have protein.

Why protein? Protein – even by itself – will address most, if not all, of the problems listed above:

• It will help to raise low blood glucose to a healthy level.
• It will boost metabolic rate from its morning low.
• It will trigger brain production and release of chemicals that are mood boosters.
• It will trigger the release of the hormone CCK (cholecystokinin), which reduces both appetite and the desire for carbohydrates, especially junky ones.
• It will trigger release of glucagon, a hormone that opposes the not-always-beneficial effects of insulin. Protein is the only food-type that will do this – the only other way is through exercise.
• Eating first thing in the morning may help to prevent the shift of calorie intake to the late hours of the day, where they may negatively impact weight management.

What About a Full Morning Meal?

A full meal is fine, as long as it includes a full serving (20-plus grams) of protein. The problem is that many late-night binge eaters don’t want a meal early in the morning and continue the habit of putting off eating till the afternoon, or at least till late morning. That mistake has far-reaching consequences, so have protein first thing the next morning.

Which Foods Have Protein?

Examples include eggs, chicken, fish, shrimp, beef, lamb, cottage cheese, plain Greek yogurt with 20 grams of protein per serving.

Yes, you can eat chicken or fish in the morning.

Vegans may want to use plant proteins. Hemp, pea or vegetable protein powders would be a good choice.

Please note: Nuts are NOT protein; they’re fats. Quinoa is NOT protein; it’s a carbohydrate.

What About the Rest of the Day’s Food?

My recommendation is to build meals (and even snacks, if you need them) that include protein, vegetables, healthful fats, and complex starches.

Bottom line: Don’t try to ‘starve off’ a late-night binge. Instead, take control of the next day immediately by eating promptly after waking – or within 30 minutes at most – and having protein, either by itself or within a solid meal as described above.

Healthy Living – Three Reasons Why You Should Focus On Hydration

Looking to boost your hydration? If not, it is time to rethink that. Nearly everyone needs to get more fluids into their day, and this fluid should come primarily from water. Often people eat when they are just thirsty. Drinking sufficient amounts of fluid helps to prevent this kind of overeating and has many other benefits as well. Fluid fills the stomach for a short time, and it gives you something to digest that does not necessarily contain calories.

So many of us are walking around in a chronically dehydrated state, and this can be the cause of many health problems. There are several reasons why you need to get your water intake up, but let us look at three of the most important ones right now…

1. It Improves Physical Performance. Want to go that extra mile in the gym? Try drinking more water. As little as 1% dehydration can have negative impacts on your strength output, so it pays to get your fluids in.

Many people know it is essential to drink water after a workout session since you have been sweating, but what they forget is it is as important to go into their workout well hydrated.

Drink water before you hit the gym for better results.

2. It may Help Reduce Cancer. Cancer is one of the most devastating diseases, and yet, it can be prevented to some degree. Eating the right foods and drinking enough water is essential.

Dehydration can be linked to an increased risk of developing colon or bladder cancer, so if those run in your family, you will want to put as much focus as you can on meeting your 8 to 10 glasses of water a day quota. If your urine is a pale yellow color, this is a sign you are well hydrated.

3. It Can Enhance Your Energy Level. Finally, the last reason to drink more water is it can help to boost your overall energy level as well. Those who are in a state of dehydration will notice decrements in their endurance as well as their whole day energy level.

If you feel fatigued and do not feel like doing much of anything, try drinking more water. It may help you remedy the situation.

This list is by no means exhaustive. There are many other reasons to increase your water intake so do your best to increase the number of glasses you drink each day. Carry a water bottle with you wherever you go, and you will find it is easier than you may think.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

Healthy Eating Habits – The Best Time to Have Your Daily Meals

The Best Time to Eat Breakfast, Lunch and Dinner:- When it comes to having your very basic and regular three meals of the day that is: breakfast, lunch and dinner, one simply shoves the food down his throat, like any other task of the day, which is to be performed on daily basis, without paying any attention to the time of having those meals. However, for these meals to provide your body with adequate amount of energy and required nutrition, it is very important to have them at its required time because right timings are as important as the meal items itself. Therefore, having your food may sound very simple, but it may become one of those biggest mistakes that make huge difference to your body, overall health and fitness. Hence, it becomes really imperative for each one of us to know the right timings to have your regular three meals.

Below are certain points that one need to observe and analyze once, to inculcate the habit of having food at its required time:
How frequently do you delay your breakfast or skip your meal after a heavy workout? How often do you eat right before bedtime? Do you take long gaps between meals? Hence deciding the ideal time to have your food can be a tricky question to answer.

Below are the appropriate guidelines that one should follow with respect to you regular three meals of day, promising you a healthy lifestyle:


One should aim to eat within the window of 30 minutes, post waking up in the morning
Best time to have first meal of the day is Around 7am
Breakfast should not be delayed later than 10am
Ensure to include a good amount of protein in your breakfast


Around 12.45pm is the best time to have lunch
One must maintain a difference of approximately 4 hours between your breakfast and lunch
Lunch should not be delayed post 4pm


The best time to take dinner is before 7pm
One should keep a gap of 3 hours between your dinner and time you sleep
Delaying dinner post 10 pm is not considered to be healthy practice
Eating right before going to bed can deter your healthy sleep
What you don’t consume off will probably be stored as fat, as you turn out to be less dynamic towards the finish of the day
Eating excessively near sleep time enhances your blood glucose and insulin levels, which makes it tougher to sleep
Your last supper must be lightest of the day and needs to be eaten before three hours prior to your sleep time at night