How to fix a diet when you screw it up

Ivan @ Fitnessthetic
2 min readNov 15, 2022

Let me ask you a question:

What do you do when you (for any reason) screw up your diet?

Photo by Elevate on Unsplash

Maybe you binged ate what you thought was “only one” cookie…

or maybe you went out with friends and ended up eating way more than you thought.

Well, “fixing” it is simple.

But before I tell you how, you should take into consideration a few things:

  • The fact you’re not in complete control of your diet is normal… yet, you should be doing a diet that makes the odds of making it happen close to zero. Binge eating shouldn’t be an issue (and I talk about that in other posts, although it’s always a possibility).
  • This is not a license to make you screw up your diet every often and just use this to “fix” it. Again, refer back to my previous point… as they shouldn’t be happening that often in the first place.

That being said…

the way you manage those times you couldn’t fully control the way you ate can be compensated when you see the big picture.

This means when you consider the entire amount of food (AKA. energy) you should have for the week.

Let’s say you overate an extra 500 kcal the day before.

You can either reduce that amount the next day… or maybe split it into 250 kcal and eat that amount less for the next two days.

What matters and what determines the outcome is more a matter of the weekly changes rather than the daily ones.

Again, use it wisely.

It’s not a way to allow anyone to have that mindset where they can do whatever they want and they will be fine.

This should be taken as cases where you couldn’t really control things — for whatever reason.

And if you think it’s such a simplistic way of dealing with this, then surely it is.

That doesn’t mean it’s not based on science… let alone, that it works.

Take it as a tool in your arsenal, not as your favorite weapon when looking to change your body (especially when losing fat).

You’re free to enjoy your favorite food, just do it smartly.

Ivan @ Fitnessthetic

If you want to make your next diet the last one you’ll need to lose fat and keep it off, then you need to use the building block of all diets and the science of fat loss.



Ivan @ Fitnessthetic

Make your next diet the last one you’ll need… without cravings, food restrictions or feeling like dieting at all. Get my ebook at: