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9 Foods That Erase a "Bad Day" of Eating

After a “bad day” of eating highly processed foods, it’s really easy to continue eating more food that doesn't support your weight loss or wellness goals due to their addictive nature.

To top it off, a lot of people try to "bounce back" from treat meals with a day of extreme restriction to "compensate" by either eating very little, fasting longer or exercising way too much.

This can drive further unstable blood sugar levels and lead to even more intense cravings.

In order to bounce back from a treat meal, it’s crucial to focus on foods that stabilize blood sugar levels and balance out the negative impact of highly processed foods.

Certain foods are better at preventing hunger and balancing blood sugar than others. It comes down to how much it raises certain satiety hormones such as peptide YY, CCK and even GLP-1.(1)

Today, I’m sharing 10 foods that are great to eat after a treat meal to help balance blood sugar, boost satiety and prevent further cravings.

cheat meal bounce back


Eggs are high in both protein and fats that specifically raise GLP-1. Yup, the same GLP-1 used by many to lose weight.

It turns out that eggs are ridiculously satiating and very helpful at preventing hunger. In fact, a multitude of studies have found that eggs are one of the best things you could eat to make you feel full and satisfied. (2)

Try having 3 scrambled, hard boiled, soft boiled or poached eggs at breakfast with some of the other ingredients on todays list to make "bouncing back" so much easier.


The study specifically highlighted almonds and pistachios due to their fat and fiber content.

Although these foods can be great to boost satiety, they can also be a bit addictive for some people.

To help counter this, try adding almonds or pistachios to a meal rather than snacking on them in isolation.

I love adding almond butter to protein waffles and smoothies. You can also sprinkle pistachios on a salad for extra crunch.

Chia seeds

Foods that are high in fermentable fibers have also been found to raise satiety hormones. This is because certain fibers feed the gut bacteria which then produce short chain fatty acids that raise satiety hormones in the body.

One of the easiest ways to get a boost of fermentable fiber is with chia seeds. I like making chia pudding or adding 1-2 tablespoons of chia seeds to a protein smoothie.


Just like chia seeds, artichoke is also very high in fermentable fiber. More specifically, artichoke is high in a fiber called inulin, which also acts as a prebiotic.

Studies have also found that inulin found in artichoke can help improve the gut microbiome.(3)

Try adding canned or jarred artichoke hearts to a salad, like in my Mediterranean Artichoke Heart Salad from the 7 Day Detox Program.


Beef is one of the most satiating foods you can eat. It's high in protein to help raise various satiety hormones. It also contains essential nutrients the body requires to thrive.

You can use any cut of beef to reap the satiating benefits of it: ground beef, chuck roast, flank steak and stewing meat are all fantastic, more affordable options.

Olive oil

A review study found monounsaturated fats like those in olive oil also boost GLP-1.

Try making a salad dressing featuring olive oil or drizzle olive oil on steamed veggies with a pinch of salt.


Avocado has the benefit of both monounsaturated fats and fiber to help raise satiety hormones.

It's also incredibly versatile.

Try adding sliced avocado to your salad, top homemade guacamole on your cauliflower rice burrito bowl or throw frozen avocado chunks in a protein smoothie.


Low glycemic load veggies like brussels sprouts, broccoli, cauliflower and carrots help to boost satiety while stabilizing blood sugar levels.

In fact, there are a lot of veggies you can choose from that fit the bill.

Checkout my full list of low glycemic load veggies with THIS blog post.

Fatty fish

Salmon, anchovies and sardines are all protein-packed, fatty fish that help to raise satiety hormones.

Salmon is often the nutritional darling, but it can be quite pricey.

If you like the taste, anchovies and sardines are more affordable and actually higher in anti-inflammatory omega-3 fatty acids than salmon.

A mix of all of these

You can't expect to just add one of these ingredients to your day and significantly raise satiety hormones and balance blood sugar levels.

Each of these foods are powerhouses, but they work best when paired with each other.

This is why in all of our nutrition meal plans, we recommend eating protein, fat and fiber at every meal.

This combination helps to significantly raise satiety hormones, shut off hunger, reduce cravings and make achieving a weight loss or wellness goal so much easier.

In fact, my latest limited release 6 Week Summer Meal Plan dives deep into this concept while also providing over 50 brand new recipes following this structure.

Make sure you grab it before it's gone HERE.

autumn bates meal plan

Grab Autumn's Protein Powder HERE and start whipping up delish, protein-packed meals!😋



detox smoothie

Autumn Elle Nutrition

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