"Focus on lean protein, complex carbohydrates with fiber, and fats without high levels of cholesterol, saturated fat, or any trans fat," suggests Dr. Kumar. "An example is steel-cut oatmeal, a small egg white omelet, and a handful of almonds." Don't fry up your turkey in bacon fat for a massive morning-after scramble, in other words.
The goal is to avoid falling into the dangerous cycle of starving yourself, bingeing later because you're starving, feeling terrible, and repeating. And stay away from sugary beverages, like fruit juices and sweetened coffees, Dr. Mosquera says. More water is your best bet, as always.
Plan a (small) calorie deficit for the next few days
Since you can easily eat your day's worth of calories at one meal, especially around the holidays, it's best to plan for a gradual calorie deficit for the days and weeks following. Don't starve yourself, but shave off a couple hundred calories from your normal intake for a few days, especially if you're looking to get back onto a weight-loss plan.
"Don’t go overboard on calorie restriction and exercise in an attempt to lose weight quickly," Dr. Kumar says. Instead, he recommends a gradual calorie reduction and tracking your food intake on an app or journal, along with regular exercise. "Avoid a crash diet that will cause a maladaptive response that leaves you higher than you started," he adds.