Holly Wyatt, MD, director of the Metabolic and Obesity Clinic at the Anschutz University Wellness Center in Colorado says: “Overeating indirectly affects our weight, but is very harmful to our health. You can’t eat and drink more on New Year’s Eve than we are used to. “
An excess of food and alcohol provokes the body to store fat. Dr. Wyatt explains that our bodies have no storage space for alcohol. When spirits enter the body, they are excreted first. As a result, the body stops absorbing excess fats and carbohydrates from food, it stores them for use at other times. So a person has excess fat reserves, which leads to gradual weight gain. If you overeat but don’t drink alcohol, you will still get better. The extra calories create new fat cells.
When eating foods with a high sodium or carbohydrate content, water is retained in the body, which leads to the appearance of edema, problems with blood vessels, and a slowdown in metabolism. Products containing sodium include everything that we love in the New Year: sausages and meat products, hard and soft cheeses, smoked meats, ketchups, sauces, canned fish and other products. Carbohydrate foods include potatoes, rice, bread, sugar, etc. When New Year’s Eve is repeated for one or two weeks, problems appear not only with weight, but also with digestion. For this reason, you need to be smart about choosing a menu during the winter holidays.
How not to harm your stomach: tips
New Year’s emotions are long-awaited and we have no desire to refuse the feast. I’ll tell you how to enjoy the holidays without compromising your health.
Move during the feast
On New Year’s Eve, you cannot sit at the table all the time, otherwise you will miss the most interesting thing. Physical activity will support metabolism and all food eaten will be used as energy. Get out into the fresh air from time to time or dance to some fiery music. Taking these breaks helps you avoid overeating and improves digestion.
Drink water between drinks and meals.
Periodic drinking of water during a meal replenishes the body’s water supply, prevents overeating and excessive alcohol consumption. You need to drink water when the food has already been swallowed and the drink is drunk. Pauses while eating to drink some water slow down the meal. This leads to a decrease in the amount eaten, which will eliminate overeating.
Eat small meals frequently during New Year’s Eve
Many in just one sitting sweep away everything they see on the New Year’s table. The habit overloads the work of the gastrointestinal tract, leads to belching, hiccups, a feeling of heaviness in the stomach.
Doctor-gastroenterologist of the medical center “ON Clinic Kharkov” Dmitry Orlenko recommends:
“On New Year’s holidays, you need to eat as usual. Have a snack 2-3 hours before the main meal, and then eat often and in small portions. The stomach is unable to digest a large amount of food at a time. Partially digested or undigested food accumulates in the intestines. To relieve the digestive tract, the body triggers defense mechanisms: nausea, vomiting, diarrhea. ”
Overly fatty or spicy foods, generously seasoned with sweet soda and alcohol, can provoke inflammation of the pancreas. In the case of overeating, this organ of the digestive system cannot cope with the production of enough pancreatic juice to digest the food. In addition to the double load on the pancreas, the duodenum and the liver work in a double shift.
Doctor-proctologist of the ON Clinic Odessa medical center Andrey Marusov notes:
“Overeating affects the frequency of bowel movements: it can lead to constipation. Fecal matter hardens due to an unbalanced and unhealthy diet full of unhealthy foods. The intestines must work like a clock, and for this you need to eat right. “
Create a lightweight menu
Avoid salads dressed with mayonnaise, choosing low-fat sour cream or yogurt as a dressing. If your love of mayonnaise food is stronger, cook these dishes a little and eat them first so that they don’t go to waste. Ideally, it is best to give preference to salad with herbs, seasoned with olive or vegetable oil. For meat, roast it on the grill or in the oven, not fry it.
Therapist of the ON Clinic Nikolaev medical center Maria Kudrinskaya says:
“For those with an ulcer, gastritis or cholecystitis, it is better not to experiment with fatty meats (pork, duck, goose). Choose tender, dietary rabbit or chicken. In salads, replace sausages and smoked meats with boiled meat. Fatty foods can exacerbate chronic diseases of the digestive tract. ”
Do you like citrus fruits? Know when to stop. Excessive consumption of oranges and tangerines before or after a meal can lead to allergies, dermatitis,
Do I need a diet for gastritis?
inflammation of the inner surface of the stomach and intestines. Be careful.
Eat a banana before bed
American nutrition expert Francis Largeman-Roth advises eating a banana before bed to prevent bloating that occurs when consuming a lot of salty foods. The fruit contains potassium and
Hello, I am your Fiber!
fiber, which have a beneficial effect on the gastrointestinal tract.
Stock up on healthy foods
In order not to sink into a hangover after the holidays, take care of healthy food in your fridge well in advance. Nutrition expert Francis Largeman-Roth, upon waking up after New Year’s Eve, recommends making a detox smoothie: a mix of a glass of chopped celery, two glasses of fresh pineapple, one tablespoon of fresh mint, one kiwi, lime juice and a glass of coconut water. Celery and pineapple have natural diuretic properties that can help reduce bloating. Coconut water replenishes electrolytes after drinking, while kiwi, which is rich in vitamin C, boosts immunity.
Postpone your workouts
Dr. Wyatt after New Year’s Eve does not advise tormenting yourself with sports training, even if you cannot live without them. Postpone sports for a couple of days until you restore your usual diet. Instead of exercising, go for a walk or do yoga at home.
A couple of healthy New Year’s recipes
Baked trout with vegetables
Any baked fish will relieve the heaviness in the stomach, looks appetizing, smells delicious and will decorate any festive table. For the new year, you can pamper yourself with trout. Take 400 g of trout fillet, salt, pepper and cut into 4 medium pieces. Cut 4 medium bell peppers in half, remove the stem and seeds from each, cut the pulp into strips. Cut 400 g cherry tomatoes into halves. Place vegetables and fish on a baking sheet greased with olive oil and bake in the oven for 20-40 minutes. Pour the sauce over the prepared fish: Whisk 1 tablespoon each olive oil, balsamic vinegar and soy sauce in a blender. As a decoration, you can use a sprig of fresh mint and a lemon wedge.
Crab stick salad
“Crab” salad can be tasty and spicy even without mayonnaise. Take a pack of crab sticks and cut into strips. Grate 150 g of any hard or soft cheese on a coarse grater. Cut 2-3 large tomatoes into wedges and finely chop 1-2 cloves of garlic. Mix the ingredients and season with low-fat yogurt. The salad turns out to be light and satisfying.
Let’s summarize. Don’t wait for New Year’s Eve to eat. The night is long and you will have time to taste everything that is on the festive table. Chew food thoroughly to speed up the feeling of fullness. Drink “light” (weak) alcohol, such as dry or red wine, to keep you in the mood. The winter holidays will pass without any unpleasant surprises if you follow these simple guidelines.
What will you cook during the winter holidays?
Share this delicious pp recipe!