Let’s fig­ure out how to eat dur­ing the hol­i­days.

Some­times it is very dif­fi­cult to stay on a diet: for exam­ple, dur­ing hol­i­day feasts, not every­one is able to fol­low the instruc­tions.

Is it pos­si­ble to give up strict restric­tions on food for some time with­out harm­ing your fig­ure, the “Cham­pi­onship” fig­ured out.

What to eat to avoid gaining weight over the holidays?

If you allowed your­self to eat some­thing harm­ful and high-calo­rie dur­ing the hol­i­days, you don’t need to scold your­self for it, starve your­self and exhaust your­self with train­ing, warned the founder of the Inter­na­tion­al Insti­tute of Inte­gra­tive Nutri­tion, Nata Gon­char. Accord­ing to her, the best way to avoid gain­ing extra pounds over the hol­i­days is to watch your diet. For exam­ple, try not to devi­ate from your diet by more than 20 per­cent. This fifth part can be filled with hol­i­day treats, but oth­er­wise it is bet­ter not to give up the slack.

Remove excess from your diet

Name­ly, it is bet­ter not to use:

  • trans fats, which may be con­tained in mar­garine, pop­corn, fast food, and baked goods;
  • semi-fin­ished indus­tri­al prod­ucts;
  • added sug­ar — it is found not only in sweets, but also in sausage, canned veg­eta­bles, yogurt, store-bought juices and sauces.

How to make a meal plan?

Dis­trib­ute nutri­ents among dif­fer­ent meals, for exam­ple:

  • let break­fast be rich in fats;
  • lunch — pro­teins;
  • and make it plant-based for din­ner.

It is also impor­tant to mon­i­tor your meal times. So, break­fast can be from 7 to 10 am. In this case, about 30 min­utes before sit­ting down at the table, drink two glass­es of water. It is best that it con­sists of:

  • fats — up to 65 per­cent;
  • pro­teins — 15 per­cent;
  • car­bo­hy­drates — 20 per­cent.

From 12 to 14, have lunch, giv­ing pref­er­ence to foods high in fiber:

  • pro­teins — 25 per­cent;
  • fats — 15 per­cent;
  • fiber (greens and veg­eta­bles) — up to 60 per­cent.

From 17 to 18 you can have din­ner includ­ing:

  • car­bo­hy­drates — up to 75 per­cent;
  • fats — up to 15 per­cent;
  • pro­teins — up to 15 per­cent.

What to do if you overeat?

If you fail to main­tain con­trol, then do not rush to strict­ly lim­it your­self in the amount of food imme­di­ate­ly after the hol­i­days. It is bet­ter to allow the body to grad­u­al­ly return to its pre­vi­ous lifestyle.

In this case, it is bet­ter to fol­low a few rules:

  • do not reduce the calo­rie con­tent of food below 1200 kilo­calo­ries;
  • stop eat­ing four hours before bed­time;
  • restore sleep mode.

How long can you go without dieting without gaining weight?

If you devi­ate from your nutri­tion plan for 2–3 days, weight loss will not stop, the spe­cial­ist explained. If you allow your­self to eat what­ev­er you want for a week, then the body is more like­ly to gain only water, but not fat deposits.

In gen­er­al, it is not nec­es­sary to strict­ly lim­it your­self dur­ing the hol­i­day; the main thing is to return to your usu­al course lat­er.

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