Step 5: Plan tomorrow’s breakfast
A low-sugar, balanced breakfast is imperative the day after a sugar overload. “The ideal breakfast is high in protein, moderate in fat, and low in carbs,” says Bontempo. “The protein and fat keep you full, and fewer carbs encourage you to burn yesterday’s stored-up sugar energy.”
Try a vegetable omelette with a slice of whole-grain toast, topped with avocado slices. Go light on the fruit; it may be the natural kind, but it still has sugar.
Another tip nutritionists stress: Don’t go overboard on coffee. “It’s a no-calorie drink, but we often add a lot of creams and sugars to it,” says Jason Ewoldt, MS, RDN, a wellness dietitian the Mayo Clinic Healthy Living Program. “What starts off as a 0-calorie option turns into several teaspoons of sugar before you even start the day.” Consider tea or have coffee with just a dash of cream.