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Nutritionist Maria Kapralova told how not to overeat during the holidays
26.06.2023 12:18
Many people who are trying to lose weight and maintain their desired weight very often face the question of how not to overeat during the holidays.
It's good when life is rich and full of events. However, what should our body do so that our figure and health do not suffer?
Nutritionist Maria Kapralov is for a conscious approach to everything, including nutrition.
Let's look at several options for festive feasts:
- In nature.
- In the restaurant.
- You are going to visit.
- Guests are coming to see you.
In every situation there are nuances that are worth paying attention to.
Let's go to nature
Here you need to understand whether you will take part in preparing the food or not.
If so, choose suitable recipes for snacks, shashlik and drinks in advance so as not to get lost in the store. If you are not the one buying the products, then you should inform about your wishes or buy everything you need yourself.
How to be in a restaurant
We take the menu and choose what suits us. You can always ask to change the dressing in the salad, clarify the calorie content and grams.
There is nothing wrong with this - good establishments will accommodate you or offer you a more suitable dish.
Now let's go visit
When we come to visit, it is often impossible to adjust the menu, since the hostess has already prepared everything to her liking. Here we can discuss the feast in advance and offer our recipes and help in preparation.
If this is not possible, then we choose what suits us from the dishes presented on the table.
More vegetables, fruits, salads with vegetable oil, meat or fish, sugar-free drinks. But you should avoid side dishes such as mashed potatoes, mayonnaise salads, sweet soda, sausages and cakes.
How not to offend the hostess
When we agree to "try at least a spoonful," breakdowns occur and extra calories sneak into your diet. It is important to calmly convey to the hostess that you are watching your diet and health, and in no way want to offend or insult her.
You simply control your diet. These are your personal boundaries, health and appearance, so it is up to you to decide what to eat and what to abstain from.
Here are the guests at the door! Now you are the hostess of the feast, and everything is in your hands, but you must understand that people who are accustomed to regular food will come to you. There is a lot of scope for imagination here.
Bake meat instead of frying it. Replace store-bought mayonnaise with homemade sauce made from Greek yogurt, mustard, and lemon juice. Make a light dessert instead of a cake. Be creative and surprise your guests!
However, even with the right diet, you can overeat. I suggest following the rule of dividing the plate, where 50% is vegetables and fruits, 25% is protein, such as meat, fish or seafood, and 25% fats and carbohydrates - cereals, bread, cheese, sauces.
Of course, don't forget to listen to your body and its signals about satiety. There is no need to eat everything to the last crumb - the only exception will be a pre-calculated diet for a specific person.
Don't avoid the event or refuse to communicate with loved ones, just be a little more knowledgeable about your own nutrition and treat all moments with a positive attitude.
