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Wednesday, December 6, 2023

How to Bounce Back After Overeating on a Holiday

You have taken advantage of the holidays to loosen up a little on the run and the plate and you have decided to find your way back to fitness and your healthy weight. Perfect, we have prepared some articles that will help you.

After nutrition, the top 5 foods, and 3 “weight loss” supplements, here is an example of a food program to resume good eating habits and regain your healthy weight.

As epidemiological surveys show, people who are very slightly overweight are certainly too often sedentary, but above all underestimate their fat consumption.

It constitutes 41% of the daily intake instead of the recommended 30%, without even realizing it. For each gram of fat consumed, whether vegetable or animal, it is 9 calories gained.

It is therefore imperative to limit so-called fatty foods (fatty meats such as lamb and pork, sauces, aperitif biscuits, pastries, puff pastries, excess “added” fat, fried foods, excess cheeses…), but also to select the cooking methods.

To make dishes less bland, it is imperative to know how to accommodate them by adding herbs (thyme, chives, tarragon, etc.), spices (curry, peppercorns, paprika, etc.), herbs (shallot, garlic, onion, etc.) , “light sauces” (based on tomatoes, small vegetables, dairy products, lemon, alcohol cooked like wine, etc.)


Breakfast :

1 drink (coffee, tea) (little or not sweetened, or possibly sweetened)
1 slice of wholemeal bread, about 20 g
½ portion of classic butter (6 to 8 g) or 1 portion of light butter with 41% fat (10 to 12 g)
1 teaspoon of compote without added sugar
25 to 35 g of breakfast cereals without adding sugar such as puffed rice (plain Rice Krispies), oatmeal (Quaker Oats), plain cornflakes (plain Corn Flakes), Weetabix, All Bran’s…
1 bowl of milk or 1 sugar-free dairy product (yogurt, cottage cheese 0 to 20%, etc.)
1 fruit (preferably whole or in juice)

Lunch :

1 starter of raw vegetables, (except avocado) with one to two spoons of “light” vinaigrette
1 dish of meat (120 to 140 g, grilled, oven, non-stick pan) or fish (about 150 g, en papillote, in the microwave, in court bouillon), without too much sauce
½ plate (about 100 g cooked) of starches (pasta, rice, semolina, pulses, potatoes, but no fries, etc.), just added with a knob of butter or a tablespoon of light cream (15% fat) or a tbsp. olive oil. Also think about fresh vegetable coulis (tomatoes, mixed spring vegetables, etc.)
½ plate (or more) of green vegetables cooked without fat, mixed with starches
1 small piece of cheese (30 to 40 g) (it can be melted in starchy foods) or a low-fat dairy product
a little bread (depending on the portion of starches), i.e. 20 to 25 g
1 piece of fruit or 1 low-sugar dessert (once or twice a week maximum)
Once a week: 1 to 2 glasses of wine

Taste: to avoid any sweet nibbling

1 dairy product (1 glass of semi-skimmed milk or 1 plain or 0% yoghurt or 20% small Swiss cheese or 0 to 20% cottage cheese)
Add on training days 1 cereal product (1 low sugar cereal bar or 20 g of breakfast cereals like those in the morning or 1 small piece, i.e. 20 to 30 g, of bread, preferably wholegrain)

Having dinner :

1 fat-free soup (gazpacho type or frozen cucumber soup) or 1 starter of raw vegetables with a tbsp. light vinaigrette
1 small portion of skinless poultry, egg, lean fish or rindless white ham…
1 plate of green vegetables (at will) cooked without fat
80g cooked starch
1 sugar-free dairy
1 fruit
water, but no bread

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