THEChristmas is approaching. Raise your hand if you’re not afraid of seeing your weight levitate with holiday binges. Also in this case, “Prevention is better than cure”. And then it’s good start eating healthy right away so that it is not the days in red on the calendar that undermine the sacrifices of a year. But how to do it? We asked the expert.
Christmas: plan ahead
«The parties which, as we know, put our form to the test. But we focus more on what needs to be done after Christmas “revelry”. to recover from excesses and restore our eating routine. Better play in advance and try to get in shape for Christmas, with a “healthy” program that prepares our body for deal with binges, without being too affected. In this way we will be able to stay healthy and be ready to “welcome” sumptuous and irresistible, but not entirely healthy, lunches, dinners and aperitifs in the best possible way. The Christmas holidays must be lived with serenity, without any deprivation but avoiding excessesremembering that It’s not a one-day mess that undermines your waistlinebut it is the perseverance of a bad lifestyle that damages one’s body and health”, reassures the Doctor Ilenia Grieconutritional biologist and founder of the Private Nutritionist method.
Changing your mindset
«The secret is change your mindset to have a positive approach to food. We often end up consuming caloric foods out of boredom, without there being a real need. The Christmas period is full of pitfalls for those who pay attention to fitness and a balanced diet. Giving up the pleasures of the table for such a long period of time and full of sumptuous lunches and dinners it is difficult even for the most resistant to temptation but, with a few small adjustments and a strategic “battle” plan it is possible to maintain shape before and even at Christmas”, continues the expert.
The savory breakfast
«Start the day by setting the breakfast with a low amount of sugar before the Christmas holidays can be an excellent strategy. Sugarsespecially the simple ones, generate excessive blood sugar spikes and force the pancreas to produce a surplus of insulin with repercussions on the entire body. A good solution for breakfast could be to consume some toasted bread with ricottaor egg whites with cinnamon, avocado and blueberries. Alternatively a toast with salmon and ricottaor, finally, one freshly squeezed orange juice with roast turkey breast and avocado», advises Doctor Grieco.
Waiting for Christmas: vegetables at the start of the meal
«A plate of vegetables at the beginning of the meal help to fill you up sooner. After eating a nice salad, for example, the stomach already feels a little full and therefore the hunger stimulus will reduce soonerthis means that the amount of food you decide to eat afterwards can be reduced and this allows you to avoid consuming more food than necessary. This slows down glycemic peaks and helps weight loss. By taking fiber before meals, you get a good result with respect to the absorption of both carbohydrates and fats contained in the foods that will be eaten later. In this way we also act on control of blood sugar, cholesterol and triglycerides. Nutrients are absorbed better. On an empty stomach the body is able to absorb nutrients better”, continues the expert.
Drink more water
«I recommend drinking more, consuming also herbal teas or infusions based on draining and purifying herbs. This will aid digestion. Indeed, the waterdrunk in the right quantities, promotes digestive processes and the production of hydrochloric acid, helping to break down food so the body can absorb nutrients. It also anticipates the feeling of satiety: drinking two glasses of water before starting to eat and hydrating between courses promotes a sense of satiety, avoiding the risk of binge eating and the accumulation of excess kilos. It also prevents problems related to bloating and constipation: hydration promotes peristalsisthe process linked to the emptying of the intestine, e does not dilute digestive juices or interferes during digestion. This is a false belief,” concludes Dr. Grieco.
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