After the holidays have arrived: this is how you will manage to maintain your weight in a few simple ways

Another year has passed and another Independence Day is upon us. This is the most Israeli, friendly and family day there is. However, it has quite a few nutritional challenges and obstacles that need to be learned to deal with in order for us to really get through Independence Day well and not heavily and with unwanted added weight. Tamar Yadin, a clinical dietitian and consultant for the Herbalife company, provides tips and advice on how to get through Independence Day in peace:

Preparations before the event:

Breakfast
Contrary to popular belief, that before a significant meal you should fast, it is very important to eat a nutritious and satisfying breakfast, so that we do not get to Independence Day hungry and “pounce” on food and especially on carbohydrates. To put together a breakfast that will leave us seventy over time, it is important to note that it will consist mainly of proteins and vegetables and little carbohydrates but one that will be full of dietary fiber and will leave us seventy over time.

For example: an omelet with vegetables and herbs, a salad and up to one slice of rye bread or whole spelled with avocado or pesto spread. You can also make a protein shake and add any vegetable and green leaves to your taste. You can combine cucumber, parsley, coriander, zucchini, cabbage, kale, spinach and more.

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Snack / snack before the event
If you got up early and ate early, and you feel hungry before the event, you can eat a filling, mainly protein-based snack that will maintain stable sugar levels and a feeling of hunger during the event and allow us to make right food choices and not be tempted by the less recommended choices. Example of a snack / snack: a protein snack, a handful of almonds and fruit (preferably a fruit with less sugar, for example: strawberries, strawberries, pear, apple).

Drinking fluids
Arrive for Independence Day dinner after drinking at least 4 glasses of water nearby to make sure the hunger you feel is not the result of thirst, as the mechanisms of hunger and thirst in the brain are close together and sometimes we will feel confusion and increased hunger, when in fact we are thirsty.

In the event itself

  • Choosing the plate: This time, bet on the pita and place the meat and toppings on the plate. The pita puts a strain on digestion, creating a feeling of heaviness and high in calories (240 kcal per pita). This is a perceptual change, but it is worth getting used to.
  • Plate composition: Pay attention to protein-carbohydrate ratio: Vegetables – half of the plate should be with vegetables (cooked, live, as long as not fried) and the other half is evenly divided between quality protein and unfried carbohydrates and fiber, which will leave us seventy over time. If one plate is not enough for you, take another plate in the same composition and limit yourself not to take a third plate.
  • Meat: Lean meat should be preferred over oil, such as chicken, turkey, chicken over mutton or ribs. If you still prefer beef, prefer a fillet, shoulder or sirloin. Another recommended protein option is grilled fish – delicious, healthy, and full of nutritional value.
  • The degree of roasting of the meat: Keep in mind that the longer the meat is on the fire, the more damage can be caused by carcinogens. Roast the meat for a short time and over high heat. In addition, fresh and unprocessed meat should be preferred: steaks, chickens and skewers rather than sausages and the burger is processed.
  • Vegetarians: Vegetarians also have creative solutions for grilling on the fire. You can grill tofu or seitan, or if you like fish also fish on the fire, and you can add vegetable skewers with spices.
Independence Day dinner, illustration (Photo: Yachz)

Extras
This year try to diversify the traditional pita and chips and replace them with healthier and more satisfying toppings: Invest in healthy toppings from vegetables: cauliflower in the oven, broccoli. Another option is a side dish from the legume family, accompanied by vegetables: lentil and vegetable salad, tabbouleh with herbs, baked corn cobs or even sweet potatoes.

The purpose of the supplements is to bring us satiety, diversify the plate and at the same time not overburden us and also contain a lot of vitamins, minerals and nutrients that will leave us seventy and will not load us with more free radicals.

Salads
Salads should make up half the volume of the plate, increase the feeling of satiety and contain a supply of vitamins and minerals. It is important to vary the classic salads with leafy vegetables: lettuce, rocket, spinach and also add herbs in abundance. Season the salads with olive oil and lemon, for a great taste.

Remember: the more varied the salads are in their colors, the wider the range of vitamins and minerals they will contain. Add carrots, purple cabbage, parsley, tomatoes – the more colorful, the better.

Chickpeas / Tahini
What is Independence Day without these popular spreads? My recommendation is to eat from them but in moderation (a tablespoon of tahini and a tablespoon of chickpeas per plate) and not to settle for salads from the supermarket, which are rich in sugar and preservatives, but to invest in raw sesame tahini full of easy preparation, or home-made pesto spread.

Beverage
Sometimes we eat right but get the extra calories from the drink. Avoid sugary drinks, even low-calorie ones, and drink mostly water and soda. You can add mint, lemon and even cucumber to the water to create a more refreshing and interesting taste.

desserts
After a large meal, which contains a lot of meat, it is recommended to give the stomach a rest for a few hours and not to load it with more sweets. After a few hours preference for lighter sweets, such as fruit.

After the event

  • The premise is, we ate a very busy lunch. Therefore, it is recommended to avoid eating in the evening, so as not to burden the stomach beyond the holiday meal. You can eat a light meal of protein and vegetables or a protein shake and except for carbs. I would start with vegetables and protein and only if I feel full does I add the carbs. This will make sure we eat out of necessity and not out of habit.
  • Exercise: If during the event you did not have the opportunity to be active, take a break and go for a light walk in the evening to balance the heavy meal.

Source: Maariv.co.il – סגנון-לייף סטייל by www.maariv.co.il.

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