Although we’re all looking forward to the holidays, they tend to be a major obstacle on the road to achieving our fitness goals, even a step back.
Changing our exercise routine, our diet even more.
At first glance the choice is: you either you gain body fat and put on some weight during the holidays or you have to give up many of the family and fun activities.
Well, not really. There is a way to relax and enjoy all the festive meals with your family and friends without harming your body shape.
All you need to do is follow these 6 tips on how to eat during the holidays:
1. Start with vegetables
Vegetables stimulate the secretion of the hormone cholecystokinin – a hormone that stimulates the secretion of digestive enzymes of the pancreas and bile and sends information to the brain that you have eaten.
This reduces your appetite and prevents you from overeating.
Also, fiber vegetables will contribute to feel satiety for a longer period, which will reduce the number of meals and snacks throughout the day.
2. Do not avoid fruit
Because of the fructose, fruit is not exactly the most favorite food of those trying to lose weight.
But you should keep in mind that it is much better to complement glycogen in the liver with fructose than with carbohydrates such as pasta, potatoes, etc.
The liver acts as the initiator of the anabolic process, which stimulates hunger when glycogen levels are lower.
Fruit will help your body to maintain a high level of glycogen and you will rarely feel hungry.
3. Proteins are a must
Proteins are stimulator of insulin, and drastic increases in insulin levels cause a decrease in your appetite.
Therefore the consumption of lean proteins satisfies your hunger and there is no need of additional food that would affect badly on your weight.
If you combine lean protein with vegetables and fruits you have the winning combination of staying in shape because this combination sends a signal to your brain that you are satiated.
4. Take your time
The slower you eat, the less food you eat.
This is due to the fact that it takes approximately 20-30 minutes (after consumption of food) to send the information that you are satiated to the brain.
5. Drink plenty of water!
What is common to all previous advices is that they are based on the concept to provide information to the brain that you are satiated in order to reduce appetite.
The same applies to this advice – by drinking plenty of water you stimulate the feeling of satiety and reduce chances to overeat during the day.
Make sure to have water nearby at all times during the holidays.
6.Leave the carbs for the end
It is not terrible to treat yourself with a small dose of carbs, but in order not to exaggerate, leave them for the end.
Start your day with protein, vegetables, fruits and plenty of water to prevent overeating and eat carbs later in the day with the main meal.
You will feel satiety from the other foods and will also enter significantly less calories.