During the holidays, it is best to achieve a balance in food: neither deprive yourself of everything, nor indulge in days of pure excesses. Obviously the “different” meal will happen more often, but you shouldn’t eat as if it were the last.
Some things we can do:
- Reduce, not abstain, foods high in fat and sugar, because otherwise we will face restrictions.
- Balanced meal: For example, if we organize a meeting with friends at night and we know there will be snacks, barbecue and desserts, then at lunch we can order a completely healthy dish so as not to come hungry .
- Find a balance between meals, and don’t stop eating.
- Do not skip meals, try to maintain a daily feeding routine to avoid lack of control due to not eating for several hours.
- Try to walk as much as possible, visit places if we travel, play sports that involve moving.
- Don’t eat like last time.
It is advisable to inculcate a healthy eating habit and avoid such diets that can lead to an eating disorder.
Many times it happens that a person eats everything he feels like while traveling, or on vacation, and then returns with the obligation to “go on a diet” to lose extra kilos. This usually happens on a recurring basis in people’s lives, so if you binge in a week, various conditions can arise that can affect your eating patterns.
Restricted diets can be a gateway to developing an eating disorder for those who are frail. The reality is that they are not sustainable over time, have no enjoyment, do not take into account social life and emotions and they produce a regulation of appetite and satiety circuits, triggering a lack of food control. Huh. It is important to understand that there is evidence to prove all this.
It is not a good idea to go on a diet – unless it is a specific diet for the pathology – because restricting food is not healthy. Limiting calories, nutrients and pleasure produces neurotransmitters that affect emotion, pleasure and mood and regulate sleep. In addition, following a restrictive diet can lead to binge eating and a rebound effect, leading to more disordered eating.
Bachelor of Nutritionist in Eating Disorders (mn 7888 / mp 3196) Instagram: @nutricion.ag