December (and the first days of January) gets out of hand. Suddenly, we believe in possession of a license to eat (and drink) to burst and to move even less than usual. We put a blindfold on our eyes so as not to look and we give ourselves to the great annual festival of fatiness seasoned with sweets and alcohol.

However, although we think that at this time everything is allowed because "it is Christmas", the riot inevitably passes us bill . According to the experts of the European Medical Institute of Obesity (IMEO), a few weeks of bad eating habits, accompanied by sedentary lifestyle or decreased physical activity, are enough to gain an average of between three and five kilos and, what is more worrisome Still, experience an increase in body and visceral fat .

This progressive weight gain can become the source of health problems associated with overweight or obesity, such as "diabetes mellitus, hypercholesterolemia, high blood pressure, gout, dyslipidemia or fatty liver, among others."

"The Christmas holidays are celebrated in just five days (Christmas Eve, Christmas, New Year and Kings), but their gastronomic temptations are exposed in the large commercial areas since mid-autumn and do not stop consuming until February, when we finish with the ' leftovers' from the baskets, "recalls Rubén Bravo, nutrition expert at IMEO.

Each meal is " between 2,000 and 2,500 Kcal., The equivalent of two days of normal diet ." Ideally, in the opinion of this IMEO expert, it would be that in these banquets "we never exceed 30% of the total caloric intake of the day, around 450-540Kcal in the case of women and 600 to 750Kcal, in that of men. "

HOW TO AVOID IT

The first advice to take the reins of our diet on these dates is simple: postpone the purchase of the typical delicacies of these holidays.

Already stuck in the work of company, friends and family celebrations, this expert gives us a trick not to get crammed . "Our digestive system takes about 20 minutes to start sending satiety signals to the brain, so we can use it to fool the stomach and eat less amounts and calories. "

To achieve this, the key lies in the 'management' of snacks . "You can substitute pates, sauces, sausages , pepperoni, cured cheeses and fried snacks, rich in saturated fats (from 310Kcal to 560Kcal every 100grs), with seafood or lean sausages (from 100Kcal to 180Kcal every 100grs). Vegetables or fruit ingested before meals help limit fat absorption by up to 30%. "

Eating consciously , chewing slowly and savoring each bite helps "avoid bloating, stomach heaviness and relieve gas pressure." In addition to enhancing the enjoyment of food, slows the urge to eat compulsively and more than necessary.

In the food it is better to avoid both bread and traditional dishes based on pasta, rice or legumes (paella, noodle soup, escudella), since they are very energetic and the body, if not subsequently performed a physical activity, needs Long time to metabolize them. "It is important to remember that 100 grams of rice have the same calories as 2 kg of canons, to give a graphic example," says Bravo.

Baked fish and turkey or lean sirloin provide healthy protein and less fat than a roast suckling pig or lamb.

As for dessert, IMEO nutritionists remember that typical sweets rich in calories, fats and sugars are highly addictive and are the main causes of this weight gain that occurs during the Christmas season. Therefore, they recommend reserving their consumption on the dates indicated, limiting it to one or two portions to avoid falling into excesses or bingeing.

Proposal? Start with the fresh fruit (avoid the syrup) and finish with an ounce of dark chocolate that will bring a sweet touch and satiety. If you want to try the classic sweet snacks, it is preferable to take those that do not have added sugar, controlling the amount.

What do we do with the drink? Obviously, the best choice is always water but you can also choose wines or beer with soda to cut calories. It can be provided with a glass of cava, instead of liquor or shot, and end with an infusion of herbs (herbal teas) that will help in digestion.

According to the criteria of The Trust Project

Know more

    Well-being This is the only measure that should matter to you

    TikTok technology limited the scope of videos of queer, overweight or functional diversities

    Campus AndaluzUMA researchers develop an instrument for self-care in patients with diabetes