How not to get fat on vacation – 8 important rules
TOWhat meal on vacation is the main one, when and what fruits to eat, what to replace ice cream on the beach, what to do if you have overeat and other important rules from nutritionist and founder of the Natural Diet online project Natalie Makienko.
Rule # 1 – be attentive to your body from the very beginning of your vacation (I recommend starting on the plane).
Flight is always a great stress for the body. To make it easier to transfer it, exclude caffeinated drinks, alcohol, heavy food, red meat on the day of departure – everything that is absorbed for a long time and “acidifies” the body, creating an additional load.
And, on the contrary, drink two glasses more than usual, and be sure to take the bottle on the plane. My life hack is to add a piece of ginger root to the water to avoid swelling.
Avoid eating meals on board – even in business class, no one can guarantee its quality. It is better to eat before your flight at the airport, and stock up on a healthy snack during the flight – fruits, vegetables, nuts, dried fruit bars.
If you are faced with a jet lag, remember that for every hour of the time difference, the body needs a day of adaptation. For example, if the difference between the city of departure and the destination is three o’clock, then the first three days, eat at your “home” time.
After long flights (more than 3 hours), eat a vegetarian diet for the first three days. Eat more vegetables, herbs, vegetable protein. But reduce animal protein to a minimum (so as not to burden the body with additional work during recovery) – consume it in the form of white fish or seafood.
Rule # 2 – Buffet is not the enemy
If you approach his dishes correctly. It is not the dishes themselves that are dangerous, but their availability in unlimited quantities. You can eat anything, but if the products are combined with each other, so that the food is well absorbed. Remember that tomorrow this food will also be here – you don’t have to eat everything at once.
For example, you should not choose different types of protein for one meal – if the salad was with seafood, then the hot should also have seafood or fish.
Pay attention to the composition of the dish and ask to exclude unwanted ingredients. Ask the waiter what a particular treat consists of. At first glance, harmless eggplants can be fried in butter or margarine.
Carbohydrates in the form of fruits and desserts should be eaten in the morning. In the evening, they will be left with unused energy, which will turn into extra pounds.
Always have a small plate at the buffet. The brain will visually perceive that it is full and will signal saturation. On a large platter, even a huge portion will seem inadequate.
Remember the “one plate, one set” rule. As a rule, this is enough for the body. Even at home, we consume more food than we actually need. Food has become a pleasure, not a way to maintain health and well-being.
Rule # 3 – Watch What You Eat In The Heat
When it’s hot outside, appetite decreases and metabolic processes are slower. In addition, the body has its own characteristics of thermoregulation – in the heat it needs less food than usual.
Listen to your body, eat only when you are really hungry. Choose light meals – this way you will save yourself from heaviness and discomfort.
Cut back on red meat, organ meats (such as liver and kidney), alcohol, caffeinated beverages, white sugar, flour, and white rice. Avoid buttercream desserts, yellow cheeses, and ice cream (you can easily substitute sorbet for it).
But you should not be afraid of fruits – the main thing is to eat them in moderation until 17:00.
Rule number 4 – lunch is more important than breakfast, and dinner depends on the time
For breakfast, you can choose omelets and whole grain breads, vegetables, herbs. Eat natural muesli with plant milk, pancakes or pancakes with honey – what you love to eat at home.
The main meal on vacation is lunch, try not to skip it. At this time, the most active production of enzymes takes place and food is absorbed best. If the day is lazy enough and you don’t move much, you can substitute potatoes, sweet potatoes, carrots, or beets for side dishes during lunch. Protein and vegetables like this are great choices for lunch.
For dinner, be guided by the time you are going to go to bed.
If you have an early dinner (you will go to bed after 4 hours or more), you can afford one type of hearty protein – meat, chicken, fish, seafood and unlimited green salads and vegetables of all kinds.
If the dinner is late, it is better to dwell only on vegetables, preferably heat-treated ones – they are easier to digest.
Rule number 5 – do not forget about the drinking regimen
There is no general norm for the amount of water – a lot depends on your diet. For example, if you drink alcohol or coffee, you need more water (you need an extra glass of water to rehydrate one cup of coffee).
And if you eat fruits and vegetables that are high in water (strawberries, watermelon, tomatoes, or asparagus), then you can drink less.
Rule # 6 – Help yourself if you overeat
On vacation, no one is safe from this. If this happens, eat more greens, they help digestion.
If you feel that you have overeat – eat half a teaspoon of honey, it has preservative and bactericidal properties and will help alleviate the condition.
If it turned out that you ate too much for dinner (ate an extra dessert or “mixed” shrimp with steak), try to skip breakfast. Until the middle of the day, drink only water – the body will have the opportunity to rest and cleanse itself. But lunch should be complete.
Rule # 7 – seize the moment
On vacation, you need to enjoy access to fresh products that are not at home, and supplement them with vegetables and herbs. Most often we rest at the sea, where there is an abundance of fresh seafood, fish and fruits – do not miss this opportunity.
Rule # 8 – don’t be rigid about yourself
While on vacation, you should adhere to those constant eating habits that you have already formed – listen to your body.
There should be psychological comfort in everything and it is wrong to forbid something, especially on vacation. You can and should eat a delicious dessert, but do it in the morning after the main meal. The main thing is to observe the combination of products. And, of course, have fun!