Healthy Christmas: How to avoid overeating and maintain weight control with smart strategies

(4 minutes read)

Christmas is a time for celebration, family bonding and, of course, for eating out. Festive tables, full of delicious dishes, often include unhealthy options, such as high-calorie, fried foods and indulgent desserts. Although these foods are part of and essential to Christmas traditions, their excessive consumption during this season can have negative consequences for your health , such as weight gain and the risk of worsening certain diseases, such as cardiovascular disease and diabetes. However, it is possible to enjoy the festivities in a balanced and conscious way, avoiding excesses and taking care of your body without sacrificing flavor . This article proposes a reflection on how the consumption of these “sins” at Christmas can be controlled and how to adopt simple strategies to prevent the dietary oversights typical of this time of year.

What kind of food should I prefer?

We all know that there are countless benefits to choosing natural foods (unprocessed or minimally processed). These are more nutritious, less harmful and help regulate weight and overall health . We are talking about:

• Fresh vegetables (fruits and vegetables with skin or peel);
• Unprocessed meat and fish;
• Natural seeds and nuts;

Just to give you a few examples. You don’t have to give up stuffed turkey, but if you want the healthiest option, prepare it yourself with quality ingredients . Get to work and discover the chef in you!

Does the order in which foods are eaten influence their impact on the body?

Yes. Studies suggest that the order in which foods are eaten can have a significant effect on blood sugar control and, consequently, on feelings of hunger . The rule of thumb seems to be:

• Always eat fiber first (vegetables), followed by proteins and fats (meat, fish, eggs, etc.), then finishing with carbohydrates (pasta, rice, bread, sweets, etc.).

This combination seems to help reduce blood sugar spikes, improving glucose control, which is particularly relevant for people with diabetes, but also for those who want to control their weight and not ruin their diet just because they “feel like” another slice of Yule Log (just one more?). This is because foods rich in protein and fiber promote slower and more controlled digestion, preventing a rapid rise in glucose levels caused by carbohydrates. Therefore, you don’t feel as hungry.

So what about desserts?

As much as we talk about different types of sugar and alternatives such as artificial and natural sweeteners, sugars will always be sugars, regardless of where they come from. Excessive consumption can overload the glucose regulation system and increase the risk of insulin resistance. However, what we can do is try to choose the best option for us. Try to avoid white sugar, choosing alternatives with a lower glycemic index (the speed at which a certain carbohydrate causes blood sugar levels to increase).

• Coconut sugar seems to be a healthier option, as do some sweeteners like stevia or erythritol. If the recipe allows it, swap refined sugar for bananas or dates, which are already sweet and healthier. They offer natural sugars accompanied by fiber, which helps to moderate the absorption of glucose and keep blood sugar levels more stable, reducing the urge to eat more.

Whatever you choose, just don't overdo it.

What other steps can I take?

What if we told you that vinegar could become your best friend?

• Vinegar, especially apple cider vinegar, has been studied for its potential effects in reducing blood sugar levels after high-carb meals . Studies have shown that vinegar can improve insulin sensitivity and reduce glucose spikes, helping to control diseases such as diabetes, but also in weight maintenance, as the person does not feel as hungry.

The acetic acid in vinegar is believed to slow down the digestion of carbohydrates, reducing the rate at which glucose is absorbed and thus moderating the body's response after a meal. It is recommended to take a tablespoon diluted in a glass of water before at least the “richest” meal . However, you can take it with other meals if they are also high in carbohydrates. And best of all, there are no known adverse effects.

The consumption of vinegar, the order in which foods are consumed and the quality of the food is essential for controlling glucose and body fat, and can be complemented with food supplements :

• Supplements that control fat absorption or blood glucose levels, such as those containing ingredients such as chromium or chitosan. These can help limit fat absorption by reducing the appetite for sweets or providing satiety (such as chitosan, which forms a gel in contact with the stomach to reduce hunger).

When used in conjunction with the dietary strategies mentioned above, they can enhance efforts to improve or maintain body composition . However, it is important to remember that no supplement replaces a balanced diet and healthy habits, and is more effective when combined with lifestyle changes.

In summary:

• Consuming vinegar before meals
• The order in which foods are consumed
• The quality of the ingredients and preparation of the food

They have profound impacts on metabolic health. Simple strategies, such as using vinegar diluted in water before meals, starting with foods rich in fiber and protein, and choosing unprocessed foods, can help control glucose levels and promote more robust health. Education about these dietary aspects is essential for preventing chronic diseases and maintaining a healthy lifestyle. Combining dietary supplements can be beneficial for those who need that “extra” help to stay in shape.

Your Farmácia 24 team is ready to help with whatever you need! Visit our store to see our weight loss offer!

Bibliographic References:

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Hu, L. Yao, K. Reynolds, T. Niu, S. Li, PK Whelton, J. He, L. M. Steffen, L. A. Bazzano. Adherence to low-carbohydrate and low-fat diets in relation to weight loss and cardiovascular risk factors. Obesity Science and Practice. Volume 2, Issue 1. March 2016. Pages 24-31. Available at https://doi.org/10.1002/osp4.23

Imai S, Kajiyama S, Kitta K, Miyawaki T, Matsumoto S, Ozasa N, Kajiyama S, Hashimoto Y, Fukui M. Eating Vegetables First Regardless of Eating Speed ​​Has a Significant Reducing Effect on Postprandial Blood Glucose and Insulin in Young Healthy Women: Randomized Controlled Cross-Over Study. Nutrients. 2023 Feb 26;15(5):1174. doi: 10.3390/nu15051174. PMID: 36904173; PMCID: PMC10005673. Available at https://pubmed.ncbi.nlm.nih.gov/36904173/

Tricò, D., Filice, E., Trifirò, S. et al. Manipulating the sequence of food ingestion improves glycemic control in type 2 diabetic patients under free-living conditions. Nutr & Diabetes 6, e226 (2016). Available at https://doi.org/10.1038/nutd.2016.33

Alpana P. Shukla, Radu G. Iliescu, Catherine E. Thomas, Louis J. Aronne; Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care 1 July 2015; 38 (7): e98–e99. https://doi.org/10.2337/dc15-0429

Solaleh Sadat Khezri, Atoosa Saidpour, Nima Hosseinzadeh, Zohreh Amiri. Beneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trial. Journal of Functional Foods. Volume 43. 2018. Pages 95-102. ISSN 1756-4646. https://doi.org/10.1016/j.jff.2018.02.003