Recovery plans

During the holiday season, we tend to consume foods high in calories, saturated fats, sugars, and sodium. This excess can lead to feelings of heaviness, bloating, and energy imbalance. The key post-Christmas diet is to avoid extremes: neither overly restrictive diets nor continued excesses. The focus should be:

1. Hydration : Alcohol and salty foods can cause dehydration. Drink plenty of water.
2. Digestion : Increase fiber to improve intestinal transit and reduce bloating.
3. Stability : Reintroduce healthy habits without completely eliminating any food group.
4. Sustainable Energy : Prioritize complex carbohydrates and lean proteins to maintain energy and satiety.

Below, I present a menu designed to redirect your diet, based on complex carbohydrates, fiber, fruits, vegetables, and high biological value proteins.

SAMPLE POST-CHRISTMAS MENU

Key Points for Returning to Healthy Eating

1. Planning : Organize your meals and avoid quick and unhealthy options.
2. Constant Hydration : Drink at least 2 liters of water a day.
3. Balanced Intake : Combine carbohydrates, proteins and healthy fats in each meal.
4. Avoid Extreme Restrictions : Don't eliminate any food groups; focus on food quality.
5. Increase Movement : Complement with physical activity to facilitate metabolic recovery.
6. Mindful Eating : Eat mindfully, avoiding distractions like screens, to recognize hunger and satiety cues.

RECOVERY PLAN

• Less than 1 hour : Prioritize lean proteins and light carbohydrates, without saturating energy reserves.
• Between 1 and 2 hours : Adjust carbohydrates to maintain energy, but without excess.
• More than 3 hours : Maximize glycogen stores with carbohydrate-dense meals combined with high-quality proteins.

Complex Carbohydrates

• Oatmeal
• Quinoa
• Whole wheat bread
• Sweet potato

Fruit

• Blueberries
• Banana
• Strawberries
• Tangerine
• Apple

Vegetables

• Broccoli
• Carrots
• Asparagus
• Lemon

Proteins of High Biological Value

• Chicken breast
• Salmon
• Eggs
• Natural Greek yogurt
• Skimmed milk or sugar-free vegetable drink

Healthy Fats

• Avocado
• Olive oil
• Walnuts
• Almonds
• Chia seeds