Drink water. Cease self flagellation. Eat well tomorrow. Lather, rinse, repeat.

If you're hungry, eat. If not, don't.

Don't kill yourself over this. It happened and it's over. That's all.

Simply start back up eating in a way that you know works. We know what that is. Now just do it and you'll be fine.

Drink water and be happy, tomorrow is another day.

The water is to rehydrate as glucose 1 gram needs 4 grams of h20 and will take it from where it can get it (which also can cause headaches,constipation).

Be happy because your glycogen stores are up.

A caveman woulda done the same thing; find deliciousness and consume it...allowed to rest and digest, firing up those energies/muscles/glycogen stores to be EXTRA fast for the next hunt/kill, and have a little left over to feed the fire of new tissues.

If you view it positively, it will pass through you the same. Don't get me started on chi.

Although I agree not to try to "exercise it out", I always feel that a long, leisurely walk really helps. It seems to get things "moving" and make my tummy stop hurting, and it kind of puts a full-stop on the binge. I think of it as nurturing myself out of the binge, not punishing myself for it.

Your probably going to feel like crap but thats about it. Get back on the wagon and be done with it. You don't need anything magical. Most of the primal/paleo creators say 85/15 or 80/20. 1 day isn't going to kill you. Relax and don't feel guilty about it. Now you know what you probably shouldn't do. Then again I bet it tasted awesome doing it.

Just more proof that those non foods are not good for you. It can happen to anyone so no need to beat yourself up. A nice meat/bone broth for a day or two might be soothing. Then back to the eating that makes you feel good. Be gentle with yourself.

I just did something similar... In the last few days I've had corn, soy, dairy and lots of sugary chocolate while on vacation. Every time I make this mistake I pay for it with allergy flare ups, bloat, lethargy, aches, stomach aches, a foggy brain, etc. I NEVER cave in for gluten though, the consequences are too awful. It's usually when I'm around family and not in charge of the meals that this happens. They've been so understanding over the years about my food intolerances but they don't seem to take my eating Paleo seriously because I'm not allergic to or obviously intolerant of corn, rice and beans. Anyway, I've found that taking long showers in which I alternate the water from pretty hot and pretty cold can help kind of snap me out of the fog and helps with the allergies I get. I also drink lots of water with a lemon wedge or orange slice in it--the water tastes better, which helps me drink more of it PLUS citrus is alkaline to the body and has a little sugar that helps with the blood sugar swings that happen to me. Putting a few strawberry slices in with the orange slices tastes pretty great, which helps me up the water intake. The day after a big mistake I'll have lots of eggs and black coffee for breakfast after which I generally find I'm not hungry again until late afternoon. I'd say NO FRUIT, DAIRY, or STARCH right now--I find going basic Paleo right after a mistake helps me recover faster. If hungry, stick to big pieces of meat and basic steamed veg like boccoli. AND lay off the salt--I find myself craving it after slipping up badly but it just makes matters worse. Good luck, hang in there and don't beat yourself up :) It happens. Oh ya, and for sure a little short-duration, high intensity activity! Just sprint up and down the block a bit if you can.

You can't "undo" what you did by exercising, but when I go off-plan, I find that a hard workout makes me feel better.  A really hard workout kills my appetite for an hour or two which gets rid of any cravings, and then I have an opportunity to eat a good meal and get back on track.

It is actually good that you felt the effects of the binge, it means that you otherwise eat a pretty clean diet and are healthy.  People who eat like that and don't notice anything are the ones that really need to watch out IMHO.

Man I feel you.. Last night I ate 6 massive (gluten free) peanut butter and chocolate chip and walnut cookies with a crap ton of sugar, then ate 4 again today and I'm finally feeling it..

Apparently the best thing to do is to fast until you're very hungry again, that way you know it's been all used up, also drink a looooot of water. Then, resume paleo and eat a lot of protein and very healthy veggies, you'll be good to go in no time!

assuming you are a man 3000kj isn't alot. 1 kcal = 4.2 or smth kj; so it depends on your maintenance calories, although we arent really considering calories. and if you are a dude, even less of a problem.

i happen to have been in that situation very often and i'm a girl. in fact i did worse than you last night; i had chocolate, scones, pastries and oodles of pastry and clotted cream- what, 4000kj? at least you had dark chocolate.

and no, i'm not going to beat myself up. i'll eat less today and better too. for the rest of the week.

so can you (:

my tips for recovering from a binge (God know i have had more than i should): like the previous posters; water. don't go crazy trying to exercise it out - adds to the stress don't eat the next day until you are hungry, and eat clean

shouldn't put any dent in your weight loss goals. stay positive and happy! (:

ps. eat what you feel like, in moderation. i'm having dark chocolate now, but not scoffing the whole bar. i know what i'll be having for dinner, and it is veges + protein + some dessert. i go 75% paleo not full tilt on myself, it helps alot

Start the next day eating well.

1. I would eat low-carb paleo for at least two days; and keep snacks out. Just breakfast, lunch and dinner (or whatever you're used to).

2. I would also do some high intensity/short duration exercise (sprints or kettlebells).

3. Finally, I'd suggest finding some good enzymes that say on the package that they digest carbohydrates.

I like to exercise if I've over eaten on carbs....not that you have to. You can just get on with life and that could be best also. Just my preference to use the excess energy to accomplish some feats of movement.