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In festive season, limit portions to keep weight in check


Discussions on "In festive season, limit portions to keep weight in check" in "Weight Loss Diet and Guide" forum.


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    In festive season, limit portions to keep weight in check

    In festive season, limit portions to keep weight in check

    This festive season, increased food and alcohol consumption coupled with staying up late can throw even the most disciplined people off their fitness regimens. It results in more weight and causes digestive problems and compromises on general well-being.

    Here are a few tips to protect people from these problems.

    Just like you plan your clothes and meetings, plan your eating too. If you know that you will dine out, under-eat during the day. If you’ve not been successful keeping it light during the day, eat less at the party. If not, then balance it out in subsequent meals or exercise a little more than usual.

    Eat light snacks (salads, soups, vegetables, lentils, milk, yogurt or nuts) before the party. Don’t go there on an empty stomach. You may eat most of your meal at home and choose light snacks or vegetables while you are out.

    Maintain a food diary to help you track your calorie intake and make appropriate choices accordingly. Usually, festival food is high on calories, fat, salt and sugar. So eat less and keep a watch on portions, as it is easy to tip over on calories.

    If you must indulge in very high calorie traditional fare, limit your portions. Don’t stock sweets or chocolates at home to avoid overeating.

    Remember the principle of balance. In case you have not been able to control portions and have over-eaten, balance it by compensating in the next meal or under-eating the next day. You may follow it up with a lighter meal consisting of soup and salad or milk and fruit or vegetables and yoghurt.

    It may be a good idea to perform the balancing act in anticipation, prior to the festivities. This could be done a week or few days before the festival.

    In restaurants, start your meal with appetisers like clear soups or salads without rich dressings.

    Limit alcoholic beverages by avoiding more than two medium drinks. Alcohol stimulates appetite and is primarily a source of empty calories that are stored as fats. Women should limit their intake to one medium drink. Go for dry wine instead of sweetened wines. Dilute your drinks or keep drinking water or soda intermittently.

    Skip desserts if possible. Go for light desserts instead of those with cream. Share your desserts with friends.

    Learn to say ‘no’ politely but firmly. A lot of people don’t take no for an answer, so it may be a good idea to ask them for an alternative which you would like to have.

    Instead of a cold drink, you can ask for sugar-free drinks or tea. Some people may even force you to eat more or pour you a drink which you may not want. You can put it away discreetly without offending anyone. You may tell people that you are off sweets or alcohol. Sometimes, this strategy works.

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    Re: In festive season, limit portions to keep weight in check

    Dear viji, you have posted this thread in a correct time where in all of us in one way or the other forced to take some kind of sweets, snacks etc., your ideas to avoid such extra eating will definitely help us to check our weight under control. thanks


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    Re: In festive season, limit portions to keep weight in check

    Diwali diet: Keep kilos in check with low-cal options

    The fragrance of sweets already fills the air. Very soon pretty boxes packed with laddoos, barfis and the choicest delicacies will start piling up at homes. Diwali, after all, is incomplete without sweets. But the after-effects of bingeing can be disastrous, more so if you are on the heavier side. And if you are vulnerable to heart disease or have diabetes, you must exercise caution.

    But that doesn't mean refraining from all sweets. Dieticians and doctors suggest that the craving for sweets can be assuaged with healthier, low-calorie alternatives like fruit yoghurts, dry fruits and dark chocolate. It will just take a little effort to ensure that you're buying and gifting the right kind of sweets. With an assortment of sweets spread out before them, even the most health conscious people end up gorging on sweets during Diwali.

    Clinical nutritionist Ishi Khosla says people tend to binge during Diwali as they see a lot sweets around them, and that stirs up their sensory faculties. "The smell and look of sweets weakens your resolve. So it's best not to store them at home. Instead, you can distribute them to people who need them more. You can choose healthier alternatives like dates, bitter chocolates or nuts." She also cautions people about the quality of sweets they order. For instance, fresh sandesh or fruit yoghurt is far healthier than gulab jamuns. Honey or jaggery-coated nuts are also a good option.

    Dieticians suggest it is better to distribute the sweets one gets, as it reduces chances of overeating. "People can share the sweets with kids as they burn calories easily. It's also a good idea to distribute sweets in the neighbourhood, especially because we do not know where the sweets come from. There is a high chance of adulteration," says consultant dietician at Max Healthcare, Cheenu Prashar.

    Almost every year adulterated sweets flood Delhi's markets to meet the huge demand. Artificial colours, which can be toxic, as well as adulterated milk and khoya are widely used. "We always suggest that making sweets at home is safer. At least you can pick the ingredients yourself," says Prashar.

    Dieticians also recommend 'guilt-free' eating. They say worrying too much about your weight also creates problems. "This is the time when weight gain is at its peak. Diabetics become less careful about their sugar intake, and those who are predisposed to diabetes show signs of high sugar," says consultant, endocrinology and diabetology, Moolchand Medicity, Dr Sanjiv Bhambani.

    The most common complaints after Diwali are weight gain, increased appetite and a feeling of lethargy "People complain of developing a paunch," laughs Khosla. But it's best if diabetics and people vulnerable to heart disease check their diet during Diwali. Their per day calorie intake should be between 1,500-1,800 calories with a proportion of 60:20:20 between carbohydrates, fats and proteins, recommends Dr Bhambani. Artificial sweeteners can be used in moderation while preparing sweets for diabetics. They should avoid excessive intake of dry fruits.


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