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  • Writer's pictureSepi

How to Use Intermittent Fasting after a Day of Cheating with Junk Food.

Updated: Apr 6, 2021

Let's get real! we are young, we party, we have gathering and social event we attend but this shouldn't mean you need to put on 5 pounds because of it! The problem with these days that unfortunately ,they spill over to our week. It becomes extremely difficult to get back to our routine but I am proud to say that I HAVE CRACKED A FORMULA! Follow these tips and you will find yourself ease back into your normal routine! without further ado, let's talk about how to use intermittent fasting to get rid of the excess calories you consumed over the weekend!

End your night with fat, NEVER sugar

Try your best end your cheat days with fats and not sweets! Sugar is addictive and it will leave you hungry and makes your fast super hard the day after. On the other hand, fat takes longer to digest therefore eating fatty food will make it easier for you to fast the day after, specially if you don't do IF on a daily basis.

End it fatty things such as a burger, sashimi or nuts!


If you have had alcohol, drink a lot of water before bed so you are sure for it to get flushed out from your system as much as you can. The best foods to help you get rid of alcohol are burgers, nachos, rice and fatty meat. I understand might be hard to eat proper food when drinking alcohol and this is when I say "Planning Ahead is KEY!".

If you are too wasted to drink water or eat proper food, I recommend taking the next day off to do everything I just mentioned above. Try eating a little less unhealthy food such as sushi or rice and meat and try your best to do a moderate workout when you feel a little bit recovered towards the afternoon. By the evening, alcohol should be leaving your system, have a nice salad and fast when you wake up for as long as possible, preferably longer than 16 hours.

Plan Ahead

Mentally prepare yourself for your following day. Nothing works better than actually writing your plan for next day; write it on your phone, a piece of paper or better yet just voice it out loud to your partner/friend and ask them to keep you accountable.

Accountability, in this case, is the key to success and it works like a charm!

Write down how long you will fast the day after, and what you will eat when you break your fast. Remember to stay realistic; you will most likely want to eat something more fun rather than bland chicken and broccoli. Try your best to stick a to a healthy home cooked meal but don't be afraid to get creative!

If you are not used to fasting, I don’t recommend you going beyond 16 hours. However since you have had a lot of calories, you should be able to do a minimum of 16 hours and push to even 20 hours. I usually write down 18 as my goal and if I felt like I can stay fasted for longer, then I would.


If you want to expedite your recovery, workout while you are fasted. Be totally prepared to feel its magic!

After a cheat day, we usually feel heavy, unmotivated and definitely not in the mood of working out. However, if you follow my tips you might be able to harness enough energy for your workout. If you manage to workout towards the end of your fast, your body will produce dopamine and all the good hormones that will put you right back into your routine. This also helps your body to dip into the stored glycogen due to your cheat meal and use it to fuel your workout.

This works best if you have at least fasted for 14 hours! Then you can have your regular healthy meal after and this puts you right back into your routine mentally.

Drink This

Drink Apple cider vinegar or lemon water when you wake up really helps alkaline your body. Apple cider vinegar can stabilize your blood sugar, lowers your fluid retention and hydrates your body. Remember not to add any sugar or sweeteners except for liquid stevia or monk fruit extract.


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