Mettersi a diet before the holidays is essential to arrive in January without extra pounds. According to estimates Istatbetween Christmas Eve, Christmas, New Year and Epiphany, Christmas holidays can lead to a weight gain of up to 3 kilograms. So what can you do to avoid having memories of the holidays on your waistline? We asked the Professor Luca Pirettanutritionist and gastroenterologist ofCampus Biomedical University of Rome.
Advent diet: arrive lightly at Christmas
«The problem is not the transgressions of the 4-5 days of holidays but those of the pre-holidaysbetween dinners and aperitifs, and during. Abundant aperitifs, lunches and dinners cannot last from when we make the tree until January 6th. In about a month, we risk taking home those extra calories that can make a difference. Because of this, during Advent it is better to give yourself a few rules to arrive at the holidays lighter and in better shape. It should also be said that Depriving yourself of food joys risks triggering a psychological effect of deprivation in moments of particular socialization, familiarity, happiness. A feeling that then it becomes a source of frustration that turns dieting into a hostile momentan enemy to avoid. Instead we need to enter into the perspective of adopt the diet as the basis for a healthy lifestyle», underlines Professor Piretta.
No to detox and fasting
Let’s dispel a myth: There’s no need to detox before the holidays. «Talking about detox is wrong, since there are no toxins in food to get rid of. What is important is adoptespecially in a period of burden such as the holidays and Advent, a correct lifestyle and avoid extreme and counterproductive diets. Must promote a healthy lifestyle all year round and always eat well, avoiding forced fasts. Because in moments of acute hunger we often binge, leading to harmful metabolic peaks and digestion problems. Better to make small sacrifices beforehand to arrive in shape for the holidays and be able to enjoy the joy of the table in freedom. We always keep in mind that in the meal before or immediately following the transgression it is necessary to stay lightereating a salad or a second course with vegetables”, advises the expert.
Advent diet: white meats allied to your figure
«White meats, such as chicken or turkey, are rich in noble proteins with high biological value. These proteins have a high bioavailability, so our body is able to assimilate them easily. They are also an excellent source of iron and stand out for their reduced fat contentmuch lower than that of other foods of animal origin. This makes them ideal in most diets. They are light, easily digestible and particularly healthy. They also have a large amount of B vitamins (especially niacin) and mineral salts such as zinc, magnesium and potassium. Finally, let’s not forget that white meats are poor in connective tissue and this makes them more pleasant to chew, as well as facilitating digestion. A characteristic which, together with the ease of preparation, distinguishes them as meats suitable for all ages, from children to the elderly» continues Professor Piretta.
Yes to the right choices: physical activity and hydration
«We must not let the cold or the short days make us lazy. Small daily habits are enough. Walk about 10,000 steps a day, take the stairs instead of the elevator and prefer walking over short distances to the car. It should be combined with these if possible structured physical activity, at least 2 hours a weekin the gym or in the swimming pool or whatever it may be, essential to make the body work fully and burn the necessary calories. Furthermore, the Extra pounds during the holiday season are often made up of liquids. Our body behaves like a sponge and becomes heavy due to the ingestion of foods rich in fat and salt. Because of this staying hydrated is essential, drinking at least two liters of water a day. This way we help our body digest and drain excess liquid, keeping the metabolism active”, concludes Piretta.
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