Navigating The Holidays – A Holistic Approach To Healthy Eating And Intermittent Fasting
Written by: Shelley DiAngelo, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
The holiday season is a time of joy, celebration, and, often, a plethora of tempting treats that challenge our commitment to a healthy lifestyle. The average person gains 2-5 pounds during the holiday season. Ugh. However, fear not! With strategic nutritional choices and the incorporation of intermittent fasting (IF) during festivals and holiday gatherings, you can indulge without compromising your health and fitness goals. In this guide, we'll explore the macro percentages, food choices, and effective intermittent fasting tips to help you navigate the holiday season successfully.
Macro percentages and food choices
To become adept at “eyeballing” the amount of any one food group on your plate, you must begin by diligently measuring your calorie counts. By using a food calculator app (MyFitness Pal is a popular one) and with consistency, you learn what food you typically eat and how much is just enough to meet your nutritional needs and energy demands.
Let’s say you want to continue your typical caloric intake at close to 1,500 per day. The below food group measurements give you a benchmark by percentage to support your weight.
Carbs (10-25% or 150-375 calories per day):
During the holidays, savor the goodness of potatoes, sweet potatoes, rice, and various fruits, but practice moderation. This ensures you enjoy festive meals without derailing your weight management goals. And if you have diabetes, shoot for the lower range in this sugar-happy food group.
Fat (25-40% or 375-600 calories per day)
Incorporate healthy fats from meat, fish, avocados, and nuts, and use butter and cooking oils like olive oil or coconut oil. Maintaining a balance in fat intake contributes to both flavor and nutritional value.
Protein (25-35% or 375-525 calories per day)
Prioritize protein-rich foods such as meat, fish, eggs, and dairy, as protein helps in weight management by promoting a sense of fullness.
Best strategies for sustainable weight loss
Whole Foods High in Protein and Fiber and Drinking Water
Emphasize meat, eggs, fish, berries, apples, and fiber-rich vegetables like broccoli, cauliflower, and leafy greens for satisfying and nutritious meals.
Targeted Protein Intake:
Aim for 0.9-1.25 grams of protein per pound of lean body weight, split between 2-3 meals per day. Ex: If you weigh 160#’s, this equals 144-200 grams of protein per day.
Build Muscle:
Incorporate resistance training or body-weight exercises 3-4 times per week to sustain muscle.
Tip: the more muscle you keep, the more calories burned at rest.
Intermittent Fasting (IF):
Consider the 16/8 method, fasting for 16 hours and eating within an 8-hour window. IF has proven benefits like weight loss, improved insulin sensitivity, and reduced inflammation.
Leveraging intermittent fasting during holidays
The holidays pose challenges to maintaining a healthy diet amidst festivities because it seems food is everywhere for the taking. Learning the following tips and tricks to incorporating IF during this time can be effective in staying on track.
Plan Ahead:
Before events, plan your meals and fasting periods. This helps in making intentional food choices, preventing overeating.
Strategic Food Choices:
Opt for nutrient-dense foods during eating windows to remain satisfied, even when fasting. Balance meals to accommodate festive indulgences.
Don’t Snack:
If you eat nutrient-dense meals during eating windows, you should never feel hungry between meals, thus cutting down on unnecessary calories.
Stay Hydrated:
Drink water, herbal tea, or non-caloric beverages to stay hydrated during fasting periods really helps to reduce hunger.
Stay Active:
Incorporate regular physical activity, even if it's a brisk walk, to boost metabolism and burn extra calories.
Additional tips for intermittent fasting success during holidays
In the spirit of supporting health during the holidays, consider the following tips for successful intermittent fasting:
Inform Family and Friends:
Communicate your fasting schedule to friends and family to garner their support and understanding.
Use Black Coffee or Tea:
Consume black coffee or tea during fasting periods to curb cravings and boost metabolism.
Chew Gum:
Opt for sugar-free gum during fasting periods to suppress appetite and keep your mind occupied.
Make IF a Tradition:
Integrate intermittent fasting into your holiday traditions for long-term consistency.
Flexibility is Key:
Be flexible with your fasting schedule during significant holiday meals, ensuring you enjoy festivities without compromising your health.
As you navigate the holidays and incorporate intermittent fasting into your routine, remember that a comprehensive approach to health involves balance, flexibility, and intentional choices. By implementing the above tips, you achieve a stable weight. However, delving into a fasting lifestyle to realize weight loss, deep internal healing, and an increased metabolism, you may need a deeper level of actionable tactics. The new year is fast approaching. Consider making a transformative change to your health by learning why a true fasting lifestyle is superb for your lifespan and how it is incorporated into your busy life.
Mile-Hydrate offers a proven weight loss program designed to help you achieve your goals while forming healthy habits. For more information, visit https://mile-hydrate.com/ or contact Shelley DiAngelo at shelley@mile-hydrate.com or call 720-948-5506.
The holiday season should be a time of joy and celebration. With these strategies and Mile Hydrate's comprehensive weight loss program, you can make informed choices, enjoy the festivities, and step into the new year feeling revitalized and in control of your health. Happy holidays!
Shelley DiAngelo, Executive Contributor Brainz Magazine
Shelley DiAngelo is committed to helping reduce the cost of chronic disease and increase the quality and longevity of life from individuals to corporate America with using holistic health options. She specializes in obesity, type 2 diabetes, and internal health and anti-aging from a cellular perspective. With her extensive professional background and many accolades garnered over the years for her substantial contributions to the enhancement and safety of patient care, she has a strong foundation from which to impart her experience as a speaker and educator.
