2022 holiday season is about to start. Thanksgiving this week kick starts a period of celebration, family reunions, and overeating. Indulging in rich food and binging on pumpkin and pecan pies is the rule. Most Houstonians, finish the holiday season 3 to 4 pounds heavier. How can you avoid holiday weight gain?
There is no magical solution. Short of abstaining from overeating, you are very likely to gain weight. We advise mindful eating, but it is easier said than done. Food is a big part of the holiday season, and we all want to celebrate with friends and family.
The more you eat, the more you want to eat especially when you are consuming high carbohydrate and sugar content food like pumpkin pies and mashed potatoes. During holidays, we feel ravenous. We eat when we are not hungry, and we consume food beyond our satiation levels.
Fasting for a few days before the holidays suppresses your appetite and regulates your hormones. Fasting helps you to be more mindful when feasting during holidays. You may be less tempted to overindulge. You may also avoid eating when not hungry. Intermittent fasting with a concomitant ketogenic diet that is low in carbohydrates and high in healthy fats is equally effective in preparing your body to the holiday feast.
During holiday mealtime, we recommend you start with a salad first as well as non-starchy vegetables like brussels sprouts and asparagus. Make sure you are well hydrated before you start eating. Then eat your proteins and finally try the mashed potatoes, bread, fruits, and desserts if you must. Filling your stomach with water, fiber, then fat and protein and leaving carbohydrates till the end prevents blood sugar and insulin spikes. Insulin spikes increase your appetite and decrease protein, fat, and carbohydrate breakdown in your body. This leads to increased eating, and weight gain.