Between Thanksgiving and New Years, most of us drop off our regular, healthy eating plans and indulge in the temptation to try sugar cookies, second servings, and eggnog! But that doesn’t mean your diet is headed for a complete breakdown! It is possible to take control of your diet and stay on track during the vacation with some advanced planning and guidelines to guide your decisions. Here are seven ways to eat healthily this holiday season.
1. Let your cheat eat strategically
If you have consistently followed a diet, try to avoid a complete breakdown of the diet during the vacation by planning your fraudulent meals. If you know you have a holiday food-themed meeting, plan your bad eating days for those days.
2. Sneak into more vegetables
Instead of reaching for the cheese tray, reach for the vegetable tray. Vegetables are full of fiber, which can make you feel full and satisfied between meals. Don’t just fill your plate with vegetables at holiday celebrations, but most importantly, fill your plate with at least half of the vegetables. Make sure the starchy carbs are the last thing you push in there. If you’re hosting an event, try making recipes with non-starchy carbohydrate substitutes like cauliflower or pumpkin porridge instead of traditional starch puree.
3. Count your calories
If it suits your macros, dieters got it right here. If you’ve never tried this diet craze, then it’s over the holidays to use it. IIFYMs allow you some freedom without deviating too far from your diet. IIFYM gives you a specific breakdown of macronutrients that are unspecified or necessarily limited to certain foods. While they recommend that the majority of your calories come from whole, natural sources, this can leave you room for indulgence. You may not want to stick to this diet all the time, but during the holidays you are in control of how many calories you eat.
4. Don’t eat flammable foods
If you know that certain foods irritate you, don’t start eating them because it’s the holiday. If you know you have gluten or milk intolerance, now is not the time to eat them. Skip the bread pudding, ice cream, or any other treats or side dishes that may be laden with hidden gluten or dairy products. While many of these foods can be extremely delicious, if you have a sensitivity to them, you are really doing yourself a disservice. Inflammatory foods, foods that you are sensitive or allergic to, can make you feel bloated and tired, and decrease your absorption of important nutrients that are involved in metabolism and mood. An inflammatory response to foods that you are sensitive to can trigger the release of cortisol, which can disrupt important metabolic processes, including burning fat.
5. Avoid foods that you have a weakness for
Knowing that there are certain foods that you simply cannot put down when you start eating, don’t make those foods your favorite food during the Christmas parties. Resist the urge and avoid the guilt by skipping each meal entirely. If you know that chocolate, ice cream, warm bread, salty nuts, french fries, or any other high-calorie treat is something you just can’t put off, leave the menu for good. Find other goodies that are satisfying and won’t make you keep coming back for more.
Eating foods that you keep bringing you back are usually foods that can lead to eating addictions – like processed foods that are higher in carbohydrates, sugar, and fat. These types of foods can release pleasure hormones, along with increases in blood sugar and insulin, quickly clearing the blood of sugar. When this happens, your blood sugar levels go down along with your feeling of good sugar, and then the feeling of hunger comes back.
6. Withdraw the alcohol
Drinking alcohol is probably one of the worst things you can do when it comes to sabotaging your diet. Alcohol is considered a poison in the body. When you drink it, the body turns off all other metabolic processes in the body in order to metabolize it and remove it from the body. When this happens, the body may actually crave sugar because your body cannot metabolize carbohydrates to feed the body. This can cause you to eat more than you should to help balance the blood sugar levels you are feeling. If you do decide to have a drink or two, make sure they are lower in sugar and calories, and drink plenty of water between each drink.
7. If you slip, don’t give up
There is no point in feeling guilty about your decision to partake in libations and treats. Just let go of it and get back to your plan. If you are going on vacation, try your best to eat the best you can. Set a date when you can resume your diet when you get back to your regular schedule. Bring new life to your eating plan by adding new foods and new recipes that you have never tried before. When you need more motivation to get back on a diet, set yourself a fitness goal, such as: B. Put on your bikini for your next beach vacation.