What should I do after a slip up?

Ask Bitten Jonsson

What do you do if you accidentally slip up and eat too many carbs? What can you do to overcome a weight plateau? And what about food cravings during your period?

These and other questions are answered this week by our food addiction expert, Bitten Jonsson, RN:

I slipped up today and ate too many carbs! What to do?

How big of a set back is this going to be? Have I completely undone all the right choices I’ve made over the past five days?



When it comes to falling, we say “fall down seven times, get up eight”. To recover from sugar addiction is trial and error for quite some time. First, a fall is not a failure, it is only a lesson. Sit down with a pen and paper, and think back to the days prior you had your slip or what you like to call it. What could you have done differently?

I like a book called Staying Sober by Terence T Gorski about relapse prevention. He writes about alcohol, but sugar and flour are the same if we are addicted. We need to be on the lookout for risky situations (travelling, party, jobs etc.) all the time and know our warning signs (tired, bored, angry etc.) in order to stay ahead. And of course, also stay away from people, places and things (foods) that threatens our sobriety.

Back on the bus again,

Any advice on overcoming a plateau?

I have been eating LCHF for five months and did really well the first two months when combined with intermittent fasting. I have kept up the same routine only to have my weight loss stall for over three months now despite sticking to plan.

I was a type 2 diabetic for a long time – could it be that my body is just taking this long to heal from being insulin resistant?


Hello DeeDee,

We all have plateaus in our struggle for losing weight. It is possible that your body need a “resting period” for many reasons, not only insulin resistance? If you have not started to slip with your food, I advise you to look at other health factors and ask yourself: is your sleeping habits OK? Are you stressed about something? Are there any other good tools you need to add? For food addicts, it is important to look at all areas of our health. Physical, psychological, social and spiritual. My experience, is that if food and weight is everything we care about, we will not reach our goals, harmony, serenity, happiness and freedeom.

Good luck,

Cravings during menstrual period

Dear Dr. Jonsson,

I’ve tried the LCHF diet 3 times now. I can do it no just with no cravings at all during the month, until I get my period. During that time my brain just keeps asking for “sugary and floury” things, like pastries or cakes or cookies. I am determined not to let it win this time, but it is really hard. Any recommendation? I really want to sustain this way of life, I feel much better! Thank you!


Paula, you share this problem with many of us female sugar addicts. I am glad to hear that you keep trying, you will succeed. The problem with PMS is that our blood sugar bounces more than usual. I suggest that you take extra B-vitamins and extra B6 and eat the right food but more frequently those days. Also I recommend that you read a great book by a friend of mine, Mia Lundin Nurse practitioner called Female brain gone insane. O to her website: http://www.mialundin.com There are a lot of helpful tools there.

Stay on the bus,


Earlier Q&A with Bitten

Can You Drink Diet Soda on a Low-Carb Diet?

What Sweetener Should You Use Instead of Sugar?

Dealing with Emotional Eating

Losing Willpower at Night and Eating

Addicted to Nuts?

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