How to Enjoy the Holidays Without Gaining Weight: Top 10 tips for Healthy Holiday Eating
How to Enjoy the Holidays Without Gaining Weight
What is intermittent fasting (or IF)? IF is NOT about restricting the amount of food you eat. It's not about only drinking liquid, and it's not a deprivation diet. IF is simply eating your day's food during a shorter window of time. For example, if you wake at 7:00AM, you may not have your first meal until noon. Then you'd be free to eat your meals and snacks until, say, 8:00PM. That would be an 8-hour feeding window and a 16-hour fasting window. This is the most popular, but others do better with a 10-hour feeding window and a 14-hour fast. (There are other versions like alternate day fasting or completely fasting for two days a week and eating normally on the other days. These are a bit more extreme and are quite difficult to follow during the holidays.)
What IF means is that you can enjoy your food, desserts, and wine without feeling guilty. Now, it's not an invitation to go "hog wild" and eat everything in sight. But, many find this approach to be really helpful in counter-balancing holiday eating.
Why does IF work? Essentially, when you're not eating, your body can work on digestion and detoxification, and then it begins to burn fat. It gives your digestive system a break and allows your body to work on burning body fat for fuel after glycogen stores have been depleted from the liver. IF works even better if you lean towards a more fat-adapted diet. This means you focus less on eating carbs and more on healthy fats. You won't get hunger pangs this way either. But even if you continue to follow your normal diet, IF may still help. IF turns down the insulin response (which triggers cravings) and increases Human Growth Hormone (HGH) which helps burn fat and boosts metabolism.
During your fast, drink plenty of water, and you can drink bone broth too! This will further help to curb your appetite.
Video: Eating Healthy During the Holidays
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