There's no need to put on unnecessary fat this holidays! This article contains 15 easy nutrition tips you can implement to make sure you don't put on any unwanted gains!
With Thanksgiving just around the corner, anyone following a fat loss diet is going to have their willpower tested. Between office celebrations, family gatherings, and days where the sun barely seems to come out, it’s far too easy to stay in inside and disregard your fitness regimen and diet.
The tips below will provide guidance on the path of losing fat, enjoying your Thanksgiving, and maintaining sanity when it comes to making smart food choices. With that said, I can’t guarantee it’ll grant you a reprieve from your in-laws.
15 Holiday Diet Strategies
The Thanksgiving holiday is notorious for imbibing and indulgence, but that doesn’t mean you have to succumb to those associations. The diet strategies below will allow you to both enjoy your favorite dishes while also minimizing your likelihood of eating a week’s worth of calories in one sitting.
Strategy #1 - Grab a Smaller Plate
Eat from smaller plates to minimize over-eating. Studies show that when children used larger plates and bowls (i.e. adult-size), they consumed almost 50% more calories during the meal. [1]
Although I’m not saying you should drink from sippy-cups and plates so small an espresso cup could barely fit on it, I encourage you to choose anything but the plate that’s nearly as large as a wagon wheel. It’s also psychologically more satisfying to return for seconds using a much smaller plate than it is to put everything on one plate without returning for seconds.
Startegy #2 - Load Up On Lean Meats & Veggies
Load up on minimally processed lean meats and vegetable dishes. I can guarantee you that it’s going to be exponentially more difficult to overeat steamed broccoli with a sprinkle of parmesan cheese and baked turkey breast than it is to eat green bean casserole, stuffing, and fried chicken.
When I first entered the fitness world I heard the saying “No one ever got fat eating chicken and broccoli”. It wasn’t until later that I realized this is because these two foods aren’t calorically dense so the volume required to overeat these foods is substantial.
Strategy #3 - Skip the Sneaky Sauces
Watch out for added sauces, especially animal fat, oil, and mayonnaise-based sauces. Those sneaky sauces may taste amazing but may add hundreds of calories to an otherwise healthy dish.
While I do realize healthy fats are part of a healthy diet, I encourage you to be very cautious with dumping these fatty sauces on your plate. Consider placing a small serving in a dessert or espresso cup and then dip pieces of your dish to ensure you get all of the flavor and components of the dish without all the extra calories.
Pace yourself between first and second helpings. There’s a delay between consumption of food and feelings of satiety.
Strategy #4 - Don't Skip Dessert; Be Smart About Dessert
Make your dessert selection wisely. Some fitness enthusiasts may plead with you to avoid sweets all together, but I understand this is a holiday gathering.
Keep in mind these few things:
- The creator(s) of the dessert may be offended if you don’t at least try it,
- Dessert doesn’t have to be an all-or-nothing decision, and
- Sweets are awesome.
When I’m cutting fat and at a holiday gathering, I pick 1 or 2 of my favorite desserts and place them on a reasonably small plate. That way, psychologically I feel like I’m eating a plate full of sweets, the chefs are pleased to see I’m sampling their dessert, and I’m less inclined to load up a larger plate with every dessert on the table (yes, I have done this before and no, it’s no pretty to watch)
Strategy #5 - Stick With 1-2 Servings of Alcohol
Go easy on the alcohol. Many fitness enthusiasts over the age of 21 understand the association of drinking and the holidays. Unfortunately, alcohol is devoid of nutrients and calorically dense (7 calories per gram).
Furthermore, alcohol impairs judgment and once you have an alcohol buzz, so you’re more likely to make poor food choices and overeat. If you still want to sip on some holiday cheer, stick with 1 to 2 servings of dry wines, spirits with calorie free mixers, and/or low-carbohydrate beers.
Strategy #6 - Make a Short Term-Switch to Intermittent Fasting
Employ Intermittent Fasting to control calorie intake leading up to and up to 1 month after the holiday season. Intermittent Fasting is an effective eating style for those of us, who would rather have fewer larger meals while also eating at a caloric deficit. While intermittent fasting is by no means a “magic bullet” to fat loss, it can provide both physical (potentially increase testosterone, improve cellular autophagy/cleaning, decrease ghrelin levels) and as well as psychological benefits (less time spent preparing and thinking about food).
Strategy #7 - Eat a "Primer" Meal
Eat light before the main Thanksgiving meal to prevent overeating. If you’re prone to overeating during the main meal, eat lighter fare during the day and drink plenty of low/no calorie fluids.
For example, have 4-8 ounces of lean protein and as many steamed vegetables as you want. This low-calorie “primer” meal will provide satiety and minimize the everything-but-the-kitchen-sink attitude that many take when they starve themselves in preparation for the main Thanksgiving meal.
Strategy #8 - Hinder Fat Gain Via Supplementation
Take a nutrient partitioner or carb blocker. Products such as AI Sports Glycobol, MAN Sports Vaporize, and Molecular Nutrition Accelerant help to ensure that carbohydrates, proteins, and fats are more likely to be utilized for recovery and muscle growth rather than fat gain.
While these products are not “magic”, they can help to minimize carbohydrate absorption on a day when many dishes are carbohydrate-heavy.
Strategy #9 - Create a Nutritionally Sound Plate
Create a sensible plate. When eating a reduced calorie diet, every calorie counts.
To provide satiety without starving yourself, aim for at least 50% of your plate to be vegetables, 25% to be lean protein, and the remaining 25% to be discretionary “treat” foods. This plate framework will provide plenty of nutrients and protein without too many extra carbohydrates and fats.
Strategy #10 - Employ a Second Helping Plan
Make sensible choices for second helpings. If you decide to go back for seconds, select 1 to 3 of your favorite items and fill only half the plate with these foods. That way, you’ll enjoy the flavor of these items without overstuffing yourself.
Avoid third helpings unless it’s primarily minimally processed vegetables (e.g. steamed or baked) and a lean protein source. This framework will provide the psychological benefit of feeling like you’re eating a lot of food without consuming an excessive amount of calories.
Strategy #11 - Go With Big Flavor, Fewer Calories
Cut calories without sacrificing flavor. For example, replace sour cream with Greek yogurt, use a vinegar-based rather than an oil-based dressing, and scoop out the pie filling, ditching the pie crust, to enjoy the flavor without the extra carbs and fats.
Strategy #12 - Fill Up On Water
Drink water before, during and after meals. Water is an inexpensive, calorie-free beverage that fills you up, prevents dehydration, lubricates and cushions joints, protects sensitive body tissues, and eliminates waste.
One study indicates that pre-meal water consumption can reduce meal energy intake, which can add up to major fat loss over time. I typically recommend one large glass of water before, during, and after meals.
Strategy #13 - Hit the Delay Button Before Plate #2
Pace yourself between first and second helpings. There’s a delay between consumption of food and feelings of satiety. If you rush to eat, you may be more inclined to ignore feelings of fullness, which could result in overeating and fat gain.
I would wait at least 15-30 minutes between your first and second helpings to determine if you’re hungry because you’re not yet full or if you want more food because it’s easy-accessible. Additionally, chew each bite slowly and savor the flavor; inhaling calorically dense food is a recipe for fat gain.
Strategy #14 - Remove Yourself From Harm's Way
Avoid the temptation of overeating. Once you’re full or feel as though you’ve eaten enough calories, remove your plate and potentially yourself from the food area. Being in the mere presence of food, even without a plate can lead to nibbling, which can add up to some serious calories over time.
If you’re done eating and everyone else is still eating, don’t be rude by removing yourself from the table, but grab yourself a big glass of your favorite low/no calories beverage to sip on, that way you can still enjoy each other’s company.
Strategy #15 - Don't Beat Yourself Up
Don’t let one day de-rail your efforts. Thanksgiving it’s a tempting holiday for both overeating and overdrinking.
If you “fall off the wagon” on this day, don’t beat yourself up over it and get back on-track the next day. Don’t use one “cheat day” as a reason to throw in the towel and revert back to poor eating habits.
Perform a depletion workout the morning of Thanksgiving. By depleting muscle glycogen levels you’ll help to offset the increased caloric intake that's about to occur.
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