One of the most common questions that comes up during this time of year is how to survive the holiday season without a major setback to one’s healthy eating plan. Here are 3 ways to enjoy the holiday season while staying as healthy as possible:

  1. Intermittent Fasting. On nights when you’re eating out, try a 16 hour intermittent fast the following day. This means waiting 16 hours for your next meal, rather than the 12 hours that is generally recommended, and keeping your eating window to just 8 hours. When you wake up, you can have water, tea and/or coffee. When it’s time for your first meal, choose foods high in protein and healthy fats, such as an omelet with vegetables, avocado and smoked salmon. Giving your body extra time to digest and burn off the previous night’s meal will help set your blood sugar and food cravings back on track the following day.
  2. Create the Perfect Plate. When eating out, balance your plate with ¼ protein, ¼ carbohydrate (includes grains, potatoes, sweet potatoes and squash) and ½ non-starchy vegetables. Start by eating your protein and vegetables first, followed by your carbohydrates. Protein tends to fill us up faster than carbohydrates, thereby making us less likely to overeat than when we start with carbohydrate-rich foods.
  3. Slow Down and Aim for Satiety. Research has shown that eating quickly is associated with reduced satiety and increased body weight, while eating slower has been shown to favour weight loss. Try putting your fork down between bites and enjoy the conversation at the table. Regardless of whether you’re eating a healthy meal or not, we should always aim to eat to the point where we feel satisfied rather than full. Eating to the point of feeling full causes our insulin levels to spike, keeping our body in “fat storage mode” rather than “fat burning mode.”

While the holiday season is often referred to as the most wonderful time of the year, being out our regular routine can be a source of stress. Try to find other ways to nourish yourself, such as a massage, getting together with friends, or relaxing with a favourite book and cup of tea.

Wishing you a happy and healthy holiday season!

References:
Angelopoulos T. et al. (2014) The effect of slow paced eating on hunger and satiety in overweight and obese patients with type 2 diabetes. British Journal of Medicine. 2(1). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212566/


Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen. The content shared here is based on the author’s research and personal experiences, and individual results may vary. The author and blog are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures discussed on this site.