Get Ready for A Healthy Christmas
A few valuable health tips to stay fit and not to gain weight during Christmas time
We are approaching the Holiday season, the 1st advent is just behind us. The month of December means more valuable family time, meeting friends and also more going out, aperos, dinners and coffee meetings - as far as it is possible during the time of the pandemic.
It is cold outside, so we all like to stay at home at the weekends and have some nice cakes, sweets, hot wine, eggnog and other sweet drinks. Let’s be honest, most of us eat more than our body needs. So, what can we do to feel good but still avoid overeating?
Below you will find some valuable tips on how to stay fit and avoid gaining weight during this season.
1) Eat nutrient-dense foods only! For example, when you eat a good breakfast, your body will be happy and satisfied for many hours so you will not feel like having any snacks, even when those are offered. When you have enough nutritious food you will have ZERO cravings for all those unhealthy high-sugar cakes, cookies and chocolates. I recommend a breakfast high in fat and protein. This is a huge help to avoid snacking later during the day (1) Your body needs nutrients to stay healthy and satiated. When you lack some basic components, like amino acids, fatty acids, vitamins or minerals, you can be sure that you will have cravings. Your body will crave food as long as it gets all that it needs. If you only eat high-carb, unhealthy-fat-junk food, your body will never be happy because these foods lack essential nutrients.
2) Don’t forget to move - but do it in moderation. Invest time in activity, it is definitely worth it! Go out for a walk even when the weather is not nice! If you don’t have a dog, borrow one from your neighbour or at least imagine that you have one. Take the stairs, don’t be lazy! Go to the gym as normally, preferably twice a week. Don’t skip your regular exercise just because it’s Christmas time. At the same time, do not overdo spots. That is not healthy, and it will make you feel hungry, crave more food and possibly overeat.
3) Avoid alcohol but at least do not to over-consume it. While it is certain that too much alcohol is not good for you, a few drinks during the holidays will probably not hurt you and won't cause gain weight. But it is valid only, if you don't have any disease to heal. Healthy people can afford more than people with health challenges. On the other hand, always remember to drink water - instead of sugary drinks - when you are thirsty! (2) (3)
4) If you happen to overeat at one meal, just skip the next one! We don’t need to have three main meals with two-three snacks a day. If you had a big lunch, stop it there. Don’t eat anything until the next morning. Implement fasting of different durations, for example not eating for 16 to 24 hours gives your digestive system a rest and helps to balance your blood sugar and insulin level. As a basic rule, eat only when you are really hungry!
5) Make sure you sleep enough. A regular good quality sleep is very important. Sleep deprivation can cause overeating (4) (5)
6) We all have our special traditional Christmas foods and habits. But are there any of those traditions you can just skip? Can you make those foods healthier? Do you need to eat all those cookies? If you want them, you can always change the recipe and make them healthier and even more delicious. In the best case, you can replace them with other foods that won't hurt you.
But the best advice I can give sou is to follow the Paleolithic-Ketogenic Diet (PKD). If you eat your fatty meat you will stay healthy and happy;) https://c.nutriintervention.com/order
I wish you all a wonderful Advent season and a healthy Christmas time!
1) https://www.ncbi.nlm.nih.gov/pubmed/23446906 2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2837522/ 3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/ 4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/