How to Stop a Food Spiral in 3 Steps.
You ate the burger. You had the fries. You drank the cocktail. It was fun… until it wasn’t. Now you feel heavy, tired, puffy, and off. You tell yourself you’ll start over Monday, but until then? It’s a free-for-all.
For many, it feels like a failure. A cheat day that never ends. A lack of self-control or willpower. But Coco, The Healthy Weight Loss Coach, reframes it as what it really is: a food spiral.
It’s not about your worth. It’s not even about discipline. It’s about how your body is reacting—scientifically—to what you just ate. A blood sugar spike followed by a crash can set off powerful cravings, mood shifts, and the urge to eat more.
It can happen after a holiday, a celebration, or just one off-track meal. But the good news? You can stop it. Here’s how to break the spiral before it takes over your entire week (or summer):
1. Anticipate
Spirals are easier to prevent than fix. If you know you’re heading into a celebration, travel day, or dinner out, set yourself up with a protein-forward breakfast, order a protein-based appetizer for the table or eat a small snack at home—like two boiled eggs or a few turkey roll-ups. Even if the rest of your day includes less balanced options, anchoring your blood sugar early makes a huge difference.
2. Recognize
The spiral often starts with a blood sugar crash. You eat a high-carb meal with little protein or fat, and your blood sugar spikes. A few hours later, it drops and suddenly you’re tired, irritable, hungry, craving more sugar or salt, and feeling “off.”
You might blame it on your lack of willpower. But it’s not you. It’s your physiology.
When you can name what’s happening, you give yourself a way out. Recognize the spiral. It’s not failure, it’s feedback and an opportunity to rebalance your blood sugar level.
3. Eat
Surprised? Eating is part of the solution.
The worst thing you can do after an unbalanced meal is to skip your next one or try to “make up for it.” That only keeps your blood sugar unstable and your cravings active. Instead, eat to stabilize.
Choose a simple snack or meal with protein, fiber, and healthy fat to calm your system and shut down the spiral. This gets your blood sugar back on track and puts you back in control—without the guilt.
Here are a few ideas to end the spiral and put you back on track:
2 boiled eggs with 1/2 avocado or 1 Tbsp mayo and sea salt
1 cup salted shelled pistachios (takes longer to enjoy and digest)
1 cup Greek yogurt with 1/2 cup berries and 1 Tbsp chia seeds
Turkey and avocado roll-ups (use 2-4 slices of turkey and up to 1/2 avocado)
Need Accountability & Support?
For a personalized approach to nutrition that fits your unique lifestyle, book a free 15-mins consult with Coco Pierrel to know if Eat Shed Glow™ is right for you. No commitment, just clarity.
