During the Christmas 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 is to avoid extremes: neither overly restrictive diets nor continued overindulgence. The approach should be:
- Hydration : Alcohol and salty foods can dehydrate you. Drink plenty of water.
- Digestion : Increase fiber to improve intestinal transit and reduce bloating.
- Stability : Reintroduce healthy habits without completely eliminating any food group.
- 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 a Healthy Diet
- Planning : Organize your meals and avoid quick and unhealthy options.
- Constant Hydration : Drink at least 2 liters of water a day.
- Balanced Intake : Combine carbohydrates, proteins, and healthy fats in every meal.
- Avoid Extreme Restrictions : Do not eliminate any food group; focus on the quality of the food.
- Increase Movement : Complement with physical activity to facilitate metabolic recovery.
- Mindful Eating : Eat attentively, avoiding distractions such as screens, to recognize hunger and satiety signals.
RECOVERY PLAN
- Less than 1 hour : Priority on 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 protein.
SHOPPING LIST
Complex Carbohydrates
- Oatmeal
- Quinoa
- Wholemeal 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 unsweetened plant-based milk
Healthy Fats
- Avocado
- Olive oil
- Walnuts
- Almonds
- Chia seeds
