Nothing out of the ordinary. I go back into my routine, as if nothing had happened. You're probably bummed because, despite not referring to it as a "cheat" day, you're considering it some kind of failure. I can't really give any advice on how not to feel that way, other than "don't." It isn't a dead end where you have to turn around and go back, it's a detour that just takes you along the scenic route. :)
The last time I felt crappy from eating I had done a carb refeed you were supposed to eat on top of the other food you had already eaten. I felt almost nauseated that night, then wasn't hungry the next day. I had a snack at dinner and decided that WOE wasn't for me.
Slaughter a lamb in front of a grok idol then eat it raw. The lamb not the idol.
Relax, you won't go to wheat hell.
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After a particularly bad day, i.e., plate of gluten free spaghetti (usually rice, quinoa, corn pasta mixes), I will fast for the next day until dinner and eat a small dinner. Stuff like a plate of spaghetti can seriously make me feel full for 2 days.
Physically: nothing drastic. 3 days out of the 1000s remaining is nothing. I might accommodate the diminished appetite by reducing portions [I]slightly[/I] or a leisurely walk/bikeride.
Mentally: I strongly advise against the "crime and punishment" head trip. IMO any sort of recovery/atonement mechanism only makes us more vulnerable to future misbehavior. Better to live with our choices 100% of the time.
I just get back in the boat. Move on, and tell myself it's the past.
Make a plan to never eat wheat again. That will help a lot.
[QUOTE=fiercehunter;1185834]Make a plan to never eat wheat again. That will help a lot.[/QUOTE]
Plunging into Whole 30 in a panic is likely to produce useful results, as well.
[QUOTE=Millersoontobelite;1185268]so, my birthday just passed and for really the frist time since going full paleo in november i had a pretty bad couple days.
historically i have had what i call a non-paleo day (i dont like the word cheat because i am trying hard to to avoid the concept of this being a "diet") maybe once every six weeks where i indulge in a favorite, likely pizza.
Sadly, i just had 3 bad pretty bad days in the last five. I got on the scale and was flabergasted with a ridiculous gain, but realize a lot of it will come back out quick, body holding onto excess water from high salt intake, carbs sticking around etc.
What do you guys do if you fall off? I know some of you seldom do, but i am sitting here a bit on the bummed side and considering an IF for the rest of the morning/afternoon and chugging some water.[/QUOTE]
I go back to eating primally as if nothing had happened, and do it up right with a really delicious meal. Steak! Butter! Bacon! Avocado! Primal should feel just as indulgent as birthday cake.
Yesterday i wound up eating a normal lunch (italian sausage with peppers and onions) and wasnt hungry at dinner so i just had an egg or two. i weighed myself this morning, which i do almost every morning. Saturday morning i was 265. 273 this morning. ouch.
i am basically doing what most of you said. Just back to it and leaving it in the past. it is a little hard for me since i am a scale watcher to know that itll be a week or two before i get back to where i was. anyway, cheers guys thanks for the help