The Christmas holidays every year risk putting the line at risk. To stay away from extra pounds and lose weight before New Year’s Eve, the first rule to follow is to avoid leftovers and excesses in the days following lunches and dinners.
“In the days following the marathons at the table it can be useful to choose easily digestible foods and to use light cooking methods, such as steam” explains Dr. Paola Genovese , dietician responsible for the treatment path for severe obesity at the Istituto Clinico Ligure of high specialty (ICLAS) of Rapallo (GE).
On the menus yes to white meats and fish. “The fish in particular the blue one (sardines, anchovies, mackerel, herring), then ensures a good supply of essential omega 3 fatty acids, good friends of arteries and heart” explains Dr. Sandra Catarsi, dietician of ICLAS. Green light also for legumes. “They supply many vegetable proteins and are fat-free. Plus they have another advantage. They are excellent sources of fiber and essential minerals such as iron and magnesium, “explains the expert. Space also for fruit and vegetables.
“In addition to ensuring water, vitamins, minerals, they also provide fiber, which positively affects intestinal motility and the trophism of the bacterial flora. In addition, they modulate food absorption. Whole grains (barley, spelled, rice, etc.) are also a good source”, says dietician Paola Genovese. “To season yes with extra virgin olive oil. It ensures many valuable antioxidants and good fats. Dried fruit (nuts, almonds, hazelnuts, peanuts, pine nuts, pistachios) is also a good source, “adds the expert. Finally, it is important to ensure a good water intake by drinking lots of water (1, 5-2 liters per day). “Water is the main constituent of the organism. It performs important functions for its operation. For example, it regulates body temperature, promotes digestive processes and allows the transport of nutrients and the removal of metabolic waste” explains the dietitian Sandra Catarsi.
THE MOVES THAT HELP
“After lunches and dinners of the holidays we must avoid consuming leftovers, skipping meals, relying on quick diets. The right strategy is to prioritise physical activity and return to a simple diet, without fried food and processed foods, preferring light and low-fat cooking techniques”, suggests dietitian Sandra Catarsi. Hydration also plays a fundamental role. “Yes to herbal teas and detox infusions to purify and detoxify the body from the accumulation of toxins: dandelion and birch for example help to increase diuresis. Those based on fennel help to reduce abdominal swelling. On the other hand, those based on ginger and milk thistle lend a hand to the work of the kidneys and liver”, explains dietitian Paola Genovese.
FOODS TO AVOID
“In the days following Christmas lunches and dinners, sauces and fried foods should be avoided. Also not for red meats, sausages, sauces, desserts, sugary drinks and alcohol. In addition, the consumption of cheeses should be limited. They are rich in fats which, in addition to promoting the increase in fat mass and weight, overload the liver”, explains the dietician Paola Genovese, who together with the dietician Sandra Catarsi has developed a tailored menu for weight loss before New Year.
THE TYPICAL MENU TO DISPOSE OF CHRISTMAS EXCESSES
with pineapple, apple, celery and ginger + low-fat Greek yogurt + whole grains (oats).
Steamed fish fillet on fennel and cumin cream + purple potato and broccoli salad on a bed of oranges.
Rye bread + honey and chopped hazelnuts.
in cream with chickpeas, turmeric and sautéed artichokes.