christmas

Holiday Season Nutrition

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cooked food on paper plates

As we settle in the holiday season, it seems like sweets tend to surround us with chocolate temptation and sugary savory cookies. Many folks tend to give in and engulf pounds of desserts over the course of the holiday season. The problem isn’t the sweets themselves, but self-control. Now, I’m not saying to stay away from all desserts or make claims that sugar is evil. If you want some sweets, go ahead! It comes down to self-control and serving sizes. To tell you all to not consume any sweets during Christmas is absurd and can surely ruin the night. It’s also completely understandable to want to stray from desserts because “you don’t want lose your gainz! Or all of your hard work will be a waste”. I can assure you, there is a way to enjoy the holiday season, maintain your gains, and still achieve your goals.

 

Reach for the Christmas cookies and have a handful. Do not feel guilty about this. Just don’t overdo it like a plate or two stacked with brownies, cookies, candy canes, etc. Now if you exercised that day, you have a little more leniency but still not much, keep it minimal. Here are some tips that may work for you:

  • Hungry? Go for a protein snack (Greek yogurt, beef jerky, hard-boiled eggs, protein smoothies, protein bars/cookies). Not the tastiest but better for body composition. How is it better? Protein is more satiating (feel full longer) and has a higher TEF (thermic effect of food), essentially burning more calories during metabolism.
  • Drink water! Sometimes hunger may be mistaken for thirst, so if you’re feeling hungry and want a snack, drink some water first then decide if you want to go for that snack. It may also help if you drink water before dinner. This may give you a “full” feeling thus, potentially leading to less food intake.
  • Same like the first tip, add more protein than anything on your dinner plate, i.e. chicken breast, turkey, beans, steak, roast beef, etc. Eat your protein first, then go for the mashed potatoes, etc.
  • Add fiber to your dish. Fiber also adds satiety. Examples include, broccoli, spinach, cauliflower, celery.
  • Use smaller plates. People tend to eat less with smaller plates. Try it out and see if it works. It may not but this is about experimenting.
  • Make substitutions. Choose a fruit cup with cottage cheese over a gingerbread cookies and hot chocolate. Choose wine over beer. Simple substitutions like this can help.
  • Most importantly, if you lose all self-control and go on a 3-week sweets binge, don’t worry, you will be okay. Enjoy the holiday season!

bake bakery baking candy

If looking to make healthier desserts, click here (no affiliation, just cool ideas).

 

If you’re interested to find out an individualized nutrition plan just for you, contact info@ruthlessperformance.com for our nutrition services.