Speak about diet at Christmas it sounds somewhat anachronistic. In fact, there is no period richer in laid tables and delicious foods. Although this year the holidays will also be affected by limitations imposed by the pandemic, the pleasure of tasting traditional dishes will not be given up. From tortellini to struffoli, from zelten to capitone, the typical dishes are a joy for the palate but also a real attack on line.
Yet, reconciling gluttony and well-being is possible and even simpler than you think. To not put on weight a Christmas it is essential first of all to listen to your body and to satisfy its real needs. Then some suggestions come to help that do not involve tiring sacrifices. On the contrary, they allow you to celebrate in health and harmony, without guilt.
Christmas diet? Simple rules for staying fit
One of the most common mistakes is, undoubtedly, that of fast in the days before Christmas, and then indulge in bingeing in peace. Arriving for lunch and dinner on an empty stomach is not only counterproductive, but also dangerous to health. This creates a short circuit of the metabolism compromising its regular activity, with an exaggerated increase in the sense of hunger due to insulin changes. Fasting, in any diet, causes damage to the stomach and hormones. If you are returning from a large meal, it is preferable to eat lighter and take draining herbal teas.
Pandoro O panettone? The first is undoubtedly more caloric as it contains more butter. Both, as well as many others desserts which abound on the tables during the holidays, should not be consumed at the end of a meal but at breakfast or in the afternoon. Despite culinary temptations, whenever possible, it is important to continue to eat a balanced diet rich in fruit and vegetables. Green light, therefore, to apples, currants, blueberries and citrus fruits for their antioxidant power. The fibers contained in vegetables, especially artichokes, broccoli, cabbage, turnips, finally stimulate the sense of satiety.
Diet and dried fruit? Yes, but in moderation
From north to south, at Christmas the dried fruit is a point of union between the various traditions and never fails. Rich in polyphenols, MUFA (monounsaturated fatty acids), fiber and PUFA (polyunsaturated fatty acids), there are numerous benefits that it brings to the body. The risk of developing decreases illnesses cardiovascular reducing the levels of LDL or bad cholesterol, controls blood sugar and prevents the onset of type 2 diabetes, limits cell oxidation responsible for molecular damage within cells. Dried fruit is divided into two categories:
- carbohydrate dried fruit o non-oily dried fruit: high in sugar and low in fat. This group includes the dried and dehydrated versions of: bananas, grapes, apricots, pineapple, mango, figs, blueberries;
- lipid dried fruit: low in sugar but high in fat. Part of this group are: walnuts, pistachios, peanuts, almonds, pine nuts.
The Christmas diet includes dried fruit, but under certain conditions. Given its high calorific value and the richness in fats, it must be consumed in moderation, as a substitute – and never in addition to – other less healthy sources of lipids. To avoid introducing an excess of calories, it should then be eaten between meals, perhaps associated with a portion of fresh fruit.
Diet and bubbles, a possible combination
Cross and delight, thealcohol is a constant of the Christmas holidays. Between one toast and another, however, the risk of gaining weight is often forgotten. Because alcohol is a food that brings many calorie (7 kcal / g), placing itself halfway between carbohydrates (4 kcal / g) and fats (9 kcal / g). However, the calorie intake varies according to the drink chosen. The healthiest during the holiday diet, and not only, is the Red wine. It is rich in resveratrol, a phenol with antioxidant, antifungal, antibacterial and anti-inflammatory metabolic properties. Resveratrol also appears to protect the brain from cognitive decline.
A glass of red wine contains about 10-11 grams of alcohol per 100 grams, its intake must therefore be moderate. Same goes for the beer, especially if with a high alcohol content. The quantity of sugar becomes very high in dark, double and triple malt beers.
A limitation must instead be placed on spirits, in particular grappa, bitters and whiskey, in which there is an alcohol level higher than 21% by volume due to the fermentation of sugars and cocktails, real caloric bombs. In order for alcohol to be absorbed more slowly, it is best to drink it with meals, perhaps while sipping it. The organism, in fact, can metabolize only a certain amount per hour. Exceeding the recommended quantities, alcoholemia begins to give gastrointestinal or neurological symptoms.
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