Healthy living Adrien 7 min read
Healthy living, every day · Healthy living

Reset after overindulging, without guilt.

A heavy brunch on Saturday, a wedding that evening, leftovers on Sunday. What to do over the next 3 days, and above all what not to do. No fasting, no punishment, just a weekly average that stays on target.

Adrien Choquel 7 min read 9 May 2026 Overindulging Resetting Mindset
Reset after overindulging, without guilt.
TL;DR

After overindulging, the weekly average wins out over the occasional spike. Three days of gentle adjustment (hydration and fiber, low-GI carbs, back to normal) are enough to land back on target. Fasting or weighing yourself the very next day breaks the cycle.

You are coming home from a wedding. A heavy brunch, dinner with 4 glasses of wine, cake, a coffee with the works. The next day, you do it again. Family brunch, leftovers from the buffet, another glass. Monday morning, you feel heavy, bloated, tired. The urge to “go on a strict diet” crosses your mind. Do not do that.

The rule we follow at Budday is simple: the weekly average wins out over the occasional spike. If you eat too much on Saturday, Sunday and Monday, that adds up to 60 to 80% extra over 3 days. Across the full week (7 days), if the other 4 days are on target, your average stays fine.

The 3-day method

Day 1 (the next day): Hydration + fiber

  • 2.5 to 3 L of water spread across the day (instead of the usual 1.5 L)
  • Green vegetables at every meal: spinach, broccoli, zucchini, lettuce. They get digestion moving and make up for the missed fiber
  • Lean protein: white fish, eggs, tofu. No cured meats
  • A 30-min walk in the afternoon. No intense session (you are tired, your body needs active rest)

Day 2: Complex carbs + moving

  • Low-GI carbs at lunch: quinoa, buckwheat, legumes. Essential to get your energy going again
  • Move for 20-30 min at moderate intensity. Yoga, easy cycling, brisk walking. No HIIT
  • An early night (10 pm at the latest). Your sleep helps rebalance your hormones (insulin, cortisol, leptin)

Day 3: Back to normal

  • A normal menu like before the overindulgence. No drawn-out restriction
  • Back to sport at your usual intensity if you feel good
  • A quick check in the app: has your weekly average come back on target? If so, you are done. You no longer need to think about it

What not to do

Fasting. You will get an uncontrollable craving in the evening, eat anything in sight, feel guilty. The cycle starts over.

Doing intense sport the next day. You are dehydrated, tired. HIIT on an empty stomach on Sunday morning after a wedding is a bad idea.

Weighing yourself every day. You will see +1.5 kg the next day (water retention + gut content + glycogen). That is NOT fat. Weigh yourself on Wednesday morning, fasted, not before.

Restricting yourself hard for a week. You will slip up again the following weekend. Punishment creates the binge.

How Budday rebalances automatically

When you log an off-plan meal in the app (3 taps: “heavy brunch”, “wedding”, “restaurant”), Budday adjusts the next 3 days. The weekly menu recomposes itself: more fiber and green vegetables on day +1, targeted complex carbs on day +2, back to normal on day +3.

No guilt notification. No streak to keep up. Just a quiet tweak to the menu and a neutral message in your tracking: “Weekly average on target, off-plan meals absorbed.” You close the app, you live your life.

Frequent questions

What we get asked the most .

Didn't find your answer? Write us, a real human reply in 48h.
What if I don't have 3 quiet days after overindulging?
The method still works even when shortened. Day 1 (hydration + fiber + a walk) is the most important: if it is all you have, do it well. Days 2-3 smooth out the rest with no urgency: if you push them back by a day, that is fine, the weekly average absorbs the gaps.
How many extra calories did I really eat?
A heavy brunch can add up to 1,500-2,000 kcal in a single meal, roughly 2 to 3 times a normal meal. A wedding with drinks, dinner, wine and dessert: easily 3,000 kcal. If your daily target is 2,200 kcal, your overindulgence across 2 days is about one extra day. Over the full week, it is manageable without drama.
Is intermittent fasting a good idea the next day?
No. Fasting the day after overindulging dehydrates you further, ramps up evening cravings, and triggers a new cycle of slipping up. The opposite rule works better: three light, fiber-rich meals, spread out as usual, with plenty of water. Your body needs to get digestion moving again, not to go without.
Why +1.5 kg on the scale the next day?
That is water and gut content, not fat. A meal loaded with salt and carbs holds on to 1 to 2 L of water for 24-48 h, and your digestion has not had time to catch up. Weigh yourself on Wednesday morning, fasted (06:30-08:00), not before: the scale will come back down on its own.
And if I overindulge again the following week?
That is normal and part of a balanced social life. The 3-day method can be applied 2-3 times a month without wrecking your monthly average. The trap is the strict-slip-strict-slip chain. As long as your average weeks stay on target, the occasional spikes get absorbed.
About the author

Adrien Choquel · fondateur de Budday

Diagnosed with type-2 diabetes at 25, I built an assistant to compose my menus and my workouts. It became an app for everyone with constraints, and for everyone who just wants to live better. I share here what I've learnt: no medical credentials, just my experience and my endocrinologist.

Read my full story
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