Diet before the New Year. Diet for the month before the New Year

• In 2 months
• Minus 10 kg in 2 weeks
• For a month
• During the week
• In 1 day
• How not to overeat at the New Year's table?
• conclusions

Everyone dreams of losing weight by New Year 2020 in order to be able to wear your favorite dress and amaze guests with a slim figure. This can be done either in 2 months or in a week. It all depends on how much you want to lose and what measures you decide to take. Let's look at how to lose weight for the New Year.

The goal is to lose weight by the New Year. Let's make a plan and act!

Lose weight for the New Year? Perhaps every second woman sets this goal a few weeks before the holiday. Which one of them achieves this goal? Units. Why so little? The point is the wrong approach to losing weight. Losing 10 kilograms in one month will still not be possible - at least in normal ways that do not harm the body. But tightening up your figure and fitting into a dress one size smaller is quite possible. The main thing is to make a clear plan and know where to start.

Losing weight for the New Year 2020. Diet is prohibited

Work is constantly in full swing inside our body, which does not stop either at rest or during sleep, and is called metabolism or metabolism. There is no need to analyze the complex process in detail. We are interested in one aspect - basal metabolism, that is, the indicator of energy necessary to maintain basic life functions.

Energy comes from food. An accelerated metabolism allows you to eat quite a lot and lose weight, a slow metabolism - on the contrary. Its level depends on:

• gender;
• age;
• ratio of fat and muscle tissue;
• nutrition.

That is, not in all, but in most cases, we ourselves can influence the metabolic rate.

The female body is created by nature for procreation. He does his best to preserve fat reserves, which help in extreme situations to bear, give birth and feed a child. Diet is a danger signal. Basic metabolism slows down and puts the body into economy mode.

If dietary restrictions are practiced frequently, cells remember the information and begin to accumulate fat even with minimal reduction in diet. Are you familiar with the situation when, during a regular diet, you manage to lose a little weight, then the weight stays the same, and with the slightest violation or departure from the diet, it quickly returns with an increase? So you are trapped.

The diet is fraught not only with this, but also with constant fatigue, irritability, headaches, and deterioration in the condition of hair, nails, skin, and teeth. You can avoid troubles and celebrate the New Year 2020 in ideal shape if you speed up your base metabolism.

How to do it? A simple monthly plan will help. The weight may come off faster or slower. It all depends on personal characteristics, but the result will be positive in any case.

What exactly should you not do?

Go on strict diets. What is the essence of all strict diets? There is little, very very little, much less than usual. This way you deprive your body of vital elements and vitamins. Simply put, you don’t have enough strength and energy to live, work, let alone prepare for the New Year.

Starve. Everything is the same, only worse. To live, a person needs to eat, such is nature. A fasting day once a month is one thing, but eating nothing at all is another. In the end, if you are going to lose weight just before the New Year, imagine: you ate almost nothing for a month, and then sat down at the festive table. Believe me, the body will not say “thank you” to you.

Take diet pills. Don't poison yourself, take care of your health. Perhaps they will indeed move the scales down, but is beauty worth such sacrifices?

Set unrealistic goals. As we have already said, you don’t need to dream of losing 10–15 kilograms in one month. It's difficult and harmful. Even a few kilograms is a small step forward. Plus, you may not need to lose more than 5 kg.

How to eat all this and how to behave at the holiday table to lose weight

It is clear that we sit down to the festive table not to satisfy our hunger and eat, but to enjoy company that is close to us in spirit and enjoy delicious food. So let's chat and enjoy ourselves.

But first, let's remember - the very presence of food, its sight and smells, natural images stimulate the appetite. And it is useless to fight with yourself here. At best, we’ll ruin our holiday; at worst, we’ll fail.

And hence the first rule - under no circumstances should you come to visit hungry

. The more well-fed we come to visit, the better we feel there and the better (more decent) we look.

Second rule. Satisfy your hunger with less fatty foods

. Ideal for satisfying your appetite are bread and lean cuts of meat, vegetables, cereal side dishes, and lean meat. If you are full, you can happily enjoy very small portions of New Year’s dishes, which, due to the small quantities, will not do you any harm. Indeed, eat salads, so to speak, in tasting doses. This will allow you to enjoy all the dishes you would like to try.

And, by the way, the more varied your food, the slower you eat it (after all, you are always trying new combinations of tastes), and accordingly, the faster you get full. And from the outside it looks much more natural if you have various holiday dishes on your plate, rather than a tomato with bread. Because if it’s a tomato, then questions about diet cannot be avoided. You know, people watch each other very warily, and are very jealous of those of us who have decided to lose weight or otherwise take care of ourselves. Here you can’t avoid conversations like “why are you torturing yourself?!”, “why do you need to lose weight, you already look great?!”

It helps to slow down your eating and eat smaller amounts of food if you eat with a knife and fork and cut food into small pieces rather than biting into a whole piece.

Rule three. Various pauses are very good for reducing appetite during a feast.

Especially if you dance, walk, or otherwise relax. If there are no more interested “thinners” at the table, initiate such a pause yourself.

Rule four. Come to communicate, communicate.

Among others, activate the topics “for weight loss”: “you can’t eat so much!”, “so many weekends in a row, it’s terrible” “I gained 5 kilograms over the past New Year, then the whole year I returned to normal.” Since this topic is close to you, there will be plenty of people willing to listen to you, and instead of a lot of food there will be conversations.

Rule five.

This New Year is not the last holiday in your life.
And the skills on how not to gain weight in a situation where weight gain seems inevitable will be very useful to you. When should you study if not now? So learn!
For example, you may notice how your appetite increases in the presence of food, or how easy it is to manage your diet if you know that everything is possible for you.
Watch
how others eat. Many people, especially those prone to obesity, prefer to eat large portions of monotonous food. It is much more rational to eat very small portions, but use a wide variety of dishes in your diet.

But all these observations are valuable not only for the experience gained. The main thing is that while you are busy researching, you can care less about food. This means you will be satisfied with less food.

What should the diet be like?

Let's start with nutrition. How many diets doctors, stars, and nutritionists offer us! Thousands. Kefir, buckwheat, cabbage, Dukan, protein, alkaline, carbon, Japanese, Mexican, blood type and even chocolate! The list goes on and on. You need to understand that if you ate pasta every day, you will not be able to switch to a low-carb diet in one day. The body will demand the pasta back! Choose a diet that doesn't deprive you of everything you're used to. Let there be sweets, but in small doses; let there be meat, but only lean and boiled.

Of course, you will have to give up chips, hamburgers, soda, chocolate bars and fried potatoes. In principle, the essence of most diets is this: less carbohydrates and salt, more protein, water, fruits and vegetables.

We will offer you only one diet option - you can look for a more suitable nutrition system or follow this one.

You can: lean red meat, turkey, chicken, fish, olive oil, dairy products, eggs, fruits, vegetables, whole grains, still water.

Not allowed: canned, smoked, salted and fried foods, carbonated drinks, alcohol, refined sugar, white flour, coffee, black tea, energy drinks, chocolate.

Variety is important. Mono-diets are bad because you start eating the same thing every day, and after a week you are already sick of buckwheat or boiled chicken. The more varied your diet, the easier it will be to bear the rigors of losing weight. Keep a sample menu for the day.

Breakfast (choose one):

• warm sandwich with rye bread, lettuce, boiled egg and a slice of boiled chicken; fruit.
• 200 g oatmeal with dried fruits; ⅔ glass of milk 1%; fruit.
• two-egg omelette; tomato; 30 g cheese; baked apple with honey and cinnamon.

​​​

Lunch (choose one):

• salad with chicken breast, cherry tomatoes, herbs and honey and Dijon mustard dressing; fruit.
• fish fillet with vegetable salad; rye toast; fruit.
• 250 ml soup with chicken and vegetables; lettuce leaves with tomatoes, cucumbers, bell peppers and onions, dressed with olive oil.

Dinner (choose one):

• steak with a side dish of fresh vegetables, natural yogurt.
• baked bell peppers stuffed with brown rice and ground beef; baked apple with honey and cinnamon; water.
• skinless chicken fillet; side dish of baked vegetables; Herb tea.

This menu is just a suggestion of how you might eat for the next four weeks. You must come up with new dishes, experiment with all the products that are part of your diet. And don't forget about snacks - you need them to eliminate the slight feeling of hunger that will constantly torment you throughout the day.

What's good for a snack? A jar of yogurt, a bunch of grapes or an apple, a couple of rye breads, 150 g of vegetables, a few nuts. Such snacks will save you from the temptation to buy a chocolate bar from the machine and eat it while no one is looking. However, you should not have 10 snacks a day, otherwise the diet will completely lose its meaning (in fact, you only need two - second breakfast and afternoon snack).

Eat sweets wisely

Before you decide to "try a little of everything," share a cookie with someone close or share your chocolate brownie. Or just ask the party host what the best food is - a good way to start a conversation, by the way - and give that leader credit.

The same goes for birthday cakes and pies. Instead of taking a whole piece, take half - just to enjoy the taste without overloading on sugar. If the party is at home, then you can simply take one fork from each cake. My family bakes about 6 different pies, so I understand your pain. And don't forget that calories from sugar are absorbed quickly.

Feel free to prepare your own healthier meal options before the holiday and bring them in for testing!

Which workouts should you choose?

It seems like the nutrition issue has been sorted out. Now the hardest part is to exercise while dieting. The body already lacks strength, and then there’s the heavy training. But once you decide to lose weight, don’t stop!

You have several options:

1) sign up for a group training session aimed at losing weight;

2) study at home using video;

Group training

In general, you can lose weight by attending any group training. Pilates, step aerobics, all kinds of dancing, shaping. But we need it to be as efficient as possible, right? Weight loss workouts have names (this is just an example): Lover body, “Beautiful figure”, Body Sculpt, “Building a figure”. They combine aerobic and strength training and train the most problematic areas (abs, legs, buttocks). You need to attend classes 3-4 times a week.

Sign up now, take a few classes, get started. Maybe after the New Year you'll want to continue, so you'll buy an annual membership to the fitness center.

Video lessons

Training on the Internet is also good, the main thing is to force yourself to do it four times a week for 45–60 minutes. Do you believe in yourself? Then look for suitable videos and get started. Fortunately, there are thousands of videos on the Internet, and the exercises are demonstrated by professional trainers.

If you have an exercise bike or elliptical trainer at home, remove old clothes from it, clean it from dust - and go!

What are the features of training for weight loss? The maximum number of muscles should be involved, the training should be super intense. It's simple: the more you work, the more you get.

EMS training

What if playing sports is very difficult? Four times a week for an hour! Then you should try EMS training. This is a workout in a special suit that forcibly contracts your muscles using an electrical impulse. A short workout (lasting no more than 20 minutes) activates 90% of the body's muscles and works even the most difficult to reach areas.

How does this happen? First, the trainer gives you a rubberized, tight-fitting T-shirt and shorts, then this suit is thoroughly wetted (for better electrical conductivity). Then you put on the next suit - already with transmitters. And the training begins! The trainer starts the current and shows you the most basic exercises (squats, jumps, lunges). Everything seems simple, but in reality the body almost does not obey, and all the exercises are given to you with great difficulty. After training, your muscles ache as if you had been working out in the gym for two hours.

General recommendations for decorating a fitness center

• In New Year's decor, it is permissible to use 3-4 colors. Let the shades complement the design of your fitness center.
• When it comes to holiday decor, moderation is important. Tinsel in the hall, restroom, hall, locker room will cause irritation, not joy.
• Do not decorate the exercise equipment - a decorative part may get caught in the mechanism and break it.
• Choose the decor so that it does not interfere with athletes’ training and does not touch or cling to clothing.
• It’s better to hang New Year’s posters with congratulations in the locker room - the rest may get in the way.
• Decorations must be non-toxic and non-flammable.

Congratulations to the owners of fitness clubs and athletes on the upcoming holiday! We wish you easy workouts, strong muscles and excellent health!

Weight loss marathon: how to lose weight for the New Year 2020 - winter express diet for 10 days

Your favorite holiday is approaching, which means you urgently want to get yourself in order! We won't tell you that you should have done this before - we'll just give you 3 winter weight loss strategies that work!

Gaining weight in winter is a common thing, by the way, for animals too. Even domestic cats get better by winter, but if this only makes them prettier, then for humans this is rather a minus.

So, let's discuss the features of losing weight in winter, study the types of winter New Year's diets in 1 month, 2 weeks and 10 days with pictures and decide how you can quickly lose weight without harm to your health at home!

Features of losing weight in winter

So, what are the specifics of the diet before the New Year or in general during the winter when it’s cold? How to lose weight correctly and effectively in winter or cold autumn, what should you consider?

In general, according to nutritionists, it is easier to lose weight in winter (don’t be surprised), because... the body spends more calories to heat the body, therefore, your metabolism “accelerates”. In the summer, doctors advise recruiting, because... energy costs are reduced. Unexpected, right?

However, you can see for yourself that you don’t really want to lose weight in winter. What are the difficulties?

Physical inactivity

A decrease in non-training activity is one of the most common failures when losing weight, at any time of the year. Do you remember the last time you walked? How many minutes did you spend on your feet at work? And it’s unlikely that you selflessly ski for hours on weekends!

In winter, there is a decrease in physical activity and this is quite natural. The cold provokes us to spend more time at home, sitting still. Just stick your heel out from under the blanket and brr, right back!

In addition, short daylight also puts a spoke in the wheels of your activity: in the evening it’s too dark to go to the gym, in the morning it’s also dark and in general, I’d rather sleep, I don’t have the strength in winter! The lack of sun and short days bring us many difficulties:

• performance decreases, and with it physical endurance, coupled with willpower,
• the appearance of a feeling of “chronic fatigue”,
• sleep is disturbed, which directly affects weight gain and loss.

The advice here is simple: you need to create for yourself the most comfortable (read, warm) conditions possible so that any winter activity evokes exclusively positive emotions ( dopamine ) - this way your willpower will be trained! This includes:

really warm and comfortable winter clothes and shoes . If you feel comfortable on the street, you will also have a tendency to take walks, the main thing is to start.

Train yourself to put your clothes on the radiator at night . In the morning, it’s so disgusting to get out of a warm bed and put on cold pants that this often becomes the reason for waking up and shirking your morning activities.

Use aromatherapy. Some smells warm, relax, reduce appetite and help eliminate the desire to “eat” stress: yes, it’s strange, but it really works! So, choose vanilla, rose, saffron, cloves, ginger, caramel, coconut.

Train in the gym, and then take a shower there . Winter is the best time to start going to a fitness club, even if you haven't done it before. But an important point: many people prefer to wash at home, but just imagine how disgusting it is to put on a sweater on a sweaty body and drive another 20 minutes (or even more) to the apartment.

Lack of plant foods

As a rule, most of the diet when losing weight consists of vegetables and fruits. In the summer there is no problem with this, but in the winter... Not only does the choice become scarce and the prices are unfairly high, but the quality also leaves much to be desired!

It’s one thing when in the summer you buy a ripe, juicy tomato, which is literally saturated with the sun, and quite another when in the winter it is loose, an unintelligible red-green color, and even costs 300 rubles. per kg!

Well, let’s not despair and start leaning on seasonal vegetables and fruits: these are citrus fruits (oranges, tangerines, grapefruits, limes, lemons, clementines, pomelo), pomegranates, quince, persimmons, pumpkin, turnips, white cabbage, red cabbage, Brussels sprouts, shallots and leeks, artichokes, turnips, parsnips.

Decreased immunity

You also need to take into account that according to statistics, outbreaks of epidemics, infectious and colds are observed in December. This is facilitated by cold weather, lack of vitamins and exhaustion of the body by the end of the calendar year.

What to do about it: do not lower the calorie content too much (maximum - 20%), increase the amount of protein to 2 grams. per 1 kg. weight, and fat up to 1.5 grams. per 1 kg. weight. If you get sick, then during even the slightest ailment, both training and any restrictions on food are strictly prohibited.

And under no circumstances should you start running outside if you have not done this before or to harden yourself - leave it until the warm season, when the risk of getting sick is much greater. An unprepared body under stress in an unusual activity will clearly fall under the onslaught of viruses!

Vitamin D deficiency

We have already talked about the benefits of vitamin D in this article . Actually, it is important to replenish your reserves of this vitamin through nutrition and supplements.

So we include in our diet fatty fish, butter, cheese and eggs with yolks, as well as ready-made liquid supplements!

Increased appetite

Well, in winter, due to the cold and boredom, we eat more high-calorie foods. Of course, it’s stupid to force yourself to eat the same foods in winter as in summer - the body requires more calories in the cold season and you won’t be able to curb your appetite with berries. In addition, overeating can be caused by a complex of psychological reasons.

Our advice: add more hot, unsweetened drinks, as well as hot soup - it will reduce the number of calories eaten per day, while providing warmth and a feeling of comfort. Puree soup is an excellent way not only to satisfy hunger, but also to lose weight, and the feeling of fullness after such soup will last longer than after eating regular soup.

Express marathon in 10 days

Who is it suitable for: the diet is suitable for those who want to lose weight quickly and have significant willpower. However, there is an important nuance: this style of eating is only suitable for those whose excess weight is within 1-5 kg .

Who is contraindicated for: if your excess weight is more than 5 kg. More precisely, you can withstand such a marathon, but you must understand that under no circumstances will you lose 10 kg in 10 days - it’s simply impossible!

Dietary recommendations

The bottom line: we recommend that you do the following: choose a calorie deficit of 20%, the amount of protein is 2 grams. per 1 kg. body, fat - 1.5 g. per 1 kg. body, everything remaining will be carbohydrates.

Example : your maintenance caloric intake is 1800 kcal at 60 kg. body weight. Your kbju on an express diet will be: 1440 kcal., 120 g. protein, 90 gr. fat, 42.5 gr. carbohydrates Why is that?

In 2 months

To lose weight by New Year 2020 in 2 months, you can use the following strict strategy.

It can weigh up to 10 kg in a specified time. In this diet it is necessary to calculate the amount of proteins, fats and carbohydrates. Gradually, the amount of carbohydrates decreases every week, but if you feel that you are starting to gain weight, you need to return to the previous portion.

1. 1 Week. We calculate carbohydrates as 2-3 g and 1.5-2 g of protein per 1 kg of weight. The minimum fat you need to eat is 40 g.
2. Week 2. We reduce the amount of carbohydrates to 1-2 g, leaving the rest at the same level.
3. Week 3. We leave only 1 g of carbohydrates, everything else is as before.
4. Week 4. We leave carbohydrates in the amount of 1 g. Fats should be reduced to 20 g and start taking a drug with Omega-3 acids (fish oil).
5. Week 5. For the first half of the week, we raise the amount of carbohydrates to 2-3 g, and then reduce it to 1 g per day.
6. Week 6. We lower carbohydrates to the level of 1 g, and increase fats to 40 g.
7. Week 7. 6 days – 0.5-1 g of carbohydrates, 1 day – 2-3 g of carbohydrates.
8. Week 8. The amount of carbohydrates is 0.5-1.5 g.

However, to lose 10 kg by New Year 2020 in 2 months, you need not only a diet, but also regular physical activity:

1. — 3 times a week, 40 minutes before meals, we perform cardio exercises;
2. - strength training 3 times a week;
3. — you can also add interval cardio exercises a couple of times a week after strength training.

The positive aspect of this diet is that you can actually lose up to 10 kg if you follow all the recommendations. The main thing is not to overeat on high carbohydrate days. It is at these moments that many people pounce on bread and sweets, gaining back the kilograms they just lost.

The disadvantages of this diet, like any other before the New Year, is that it is unlikely that you will be able to maintain the results obtained after the festive feast. In addition, severe food restrictions before overeating have a negative effect on the kidneys, liver and heart.

How to lose weight for the New Year: 12 golden rules

The most long-awaited holiday is coming soon, which each of us has been waiting for all year. Yes, yes, we are talking about the New Year. Who doesn't want to look great on their special day? Probably only those who worked hard all year, exhausted themselves with training and monitored their nutrition and therefore look great. And for those who have been slacking off and allowing themselves to indulge in delicious food, we have prepared 12 golden rules that will help you get in shape for the New Year if you start right now.

Diet before the New Year. Diet for the month before the New Year

In a month you can gently but effectively get rid of extra pounds.
To do this, in addition to eliminating some dishes from the diet, it is necessary to devote time to physical activity and pay attention to the psychosomatic component. As for nutrition, here you first need to completely eliminate fatty, fried, canned and sugar-containing foods. You should not only eat factory-made sweets, but also honey, as well as fruits with a high glycemic index.

It is important to drink a lot of clean, still water (your personal daily value is calculated in the online calculator). Moreover, when drinking coffee and tea, the recommended amount of fluid does not decrease, since caffeine-containing drinks are not included in the daily norm.

To lose weight faster, you need to switch to fractional meals, i.e. eat not three times a day, but five (adding 2 snacks). The last meal is no later than 3 hours before bedtime. Dinner should be light, for example, a vegetable salad with a small amount of protein (egg, fish, poultry) or a glass of kefir. Keeping a food diary helps you monitor your diet.

The basis of the diet of a person losing weight should be fresh or steamed vegetables, slow carbohydrates in the form of porridge (in the first half of the day), fermented milk products and lean boiled meat. However, we must not forget about the “right” fats:

• avocado;
• nuts;
• eggs, etc.

Quitting alcohol and minimizing the amount of salt added to dishes will also have a beneficial effect on the speed of weight loss. If you wish, you can have a fasting day once a week, increasing your water intake and reducing the number of meals to three.

Physical activity is the second mandatory attribute of the diet before the New Year. If you don’t have the energy, time or desire to go to the gym, then you should start with daily morning exercises. A 15-minute set of exercises will help you tune in to the new day and charge you with positivity. Yoga, Pilates, aerostretching and other similar activities also contribute to more intense weight loss.

When setting foot on the path of restrictions, you must constantly remember the intended goal, because without a firm intention to comply with the drinking and food regime, breakdowns cannot be avoided. It is very important to concentrate and strictly follow the diet program planned a month before the New Year, then nothing can interfere with the process of achieving your dream figure!

Breakfast

Many people neglect breakfast, citing lack of time or lack of appetite. It is not right. Having breakfast is a must! If you don’t eat in the morning, your body remains sleepy and lethargic. Eating in the morning makes you less irritable, and you won't eat too much at lunch.

To lose weight (don’t be surprised!) it is extremely important to get enough sleep - sleep 7-9 hours. Poor sleep is the reason for overeating light carbohydrates, which leads to weight gain.

An ideal breakfast should include:

complex carbohydrates are its basis, the best choice for breakfast is porridge;

low-fat fermented milk products (cottage cheese, yoghurts, kefir, milk, low-fat cheese only);

drinks: water, tea or coffee without sugar, instead of cream - low-fat milk.

What you can't eat for breakfast:

fatty foods, taboo - sausage, sausages, sausages, lard, high-fat cheese, fried foods, mayonnaise, sour cream, these products contain a lot of fat and calories.

First snack

It is needed to saturate the body with carbohydrates after the most active morning mental work, so that there is no overeating during lunch and dinner. This snack should include fermented milk products and a small portion of fruit or vegetable salad (the size of a person's palm). Don't forget to drink more water.

First course. It is advisable that it be a hot soup, as it takes up a large volume in the stomach and fills you up faster. The best are vegetable soups and fish soup. If the soup is meat, then chicken or beef is preferable. But meat and onions should not be fried before adding to the soup. It is advisable to exclude pureed soups, because cream and starch are added to them, and these are extra calories. Avoid mayonnaise or sour cream, this will reduce your caloric intake.

Second course. Avoid mayonnaise, sour cream, canned fish or meat. The best side dish is stewed vegetables, cereals or durum pasta. For hot dishes - lean meat, poultry, fish or seafood.

Third course . If you really want something sweet, like a small piece of cake, then lunch is the best time for it. Sweets can be eaten at the very end of lunch. Moreover, before this, it is better to include in the diet not porridge or pasta, but coarse-fiber vegetables (carrots, radishes, cucumbers, tomatoes, eggplants, zucchini, cabbage, sweet peppers, pumpkin, sorrel) - they slow down the absorption of carbohydrates.

How to drink alcohol if you are losing weight

Probably at least half of the fat gain that we experience from all these holidays is due to alcohol.

There are three points that absolutely cannot classify alcohol as our allies.

Here they are.

1. Alcohol increases appetite

The mechanism of this phenomenon is very simple. It is even more chemical than biochemical. Alcohol, acting as a fat solvent, increases the permeability of cell membranes, which partly consist of these fats. Glucose “escaps” from the blood into the cells through these enlarged pores in the membranes. Its concentration in the blood drops sharply and a feeling of hunger occurs. This hunger is imperative and very difficult to control. And usually it ends with a lot of excessive food.

2. Alcohol reduces criticism and willpower.

In other words, against the background of intoxication, weight loss aspirations are dulled, and it is more difficult for us to control food.

3. Alcohol itself is a very high-calorie product.

For example, 100 g of vodka contains no less calories than a quarter of a standard loaf of white bread. Since these calories practically do not provide any satiety, overeating in this situation is inevitable.

But there are several ways that will help us make peace even with such a formidable enemy and even have fun. The main thing we need to learn is that all these unpleasant effects are determined by the rate of increase in the concentration of alcohol in the blood and the level of this very concentration. In other words, alcohol enters the blood more slowly, and the lower the peak of its concentration, the better for us. And from here:

1. The slower we drink alcohol, the better. For example, there will be no consequences if you manage to stretch out a glass of dry wine for an hour of sitting at the table

2. In general, it is undesirable to consume more than 50 grams of alcohol at the holiday table. This is approximately 120 ml of cognac or vodka, 300-350 ml of dry wine (two glasses), or 800-1000 ml of beer (two mugs).

2. The lower the degree of drink consumed, the better. In this regard, it is preferable to dilute wine with water, whiskey with soda, and gin tonic. This measure also helps reduce the rate of alcohol entering the blood.

3. The content of so-called tanning substances in an alcoholic drink slows down the absorption of alcohol. And in this regard, dry red wine is preferable to white, and cognac and whiskey are preferable to vodka and gin.

4. The rate of absorption of alcohol from a drink depends on what we drink or eat with this drink. So, against the background of meat snacks and bread, the rate of alcohol absorption slows down, but if you eat an alcoholic drink with fruit, or drink it with sparkling water, then the rate of alcohol absorption, on the contrary, will increase. For the same reason, alcoholic drinks containing gas - champagne, beer, cocktails - are less desirable.

Second snack

It should contain the same products as the first one. And it’s better to eat before leaving work, so that you can calmly stand in traffic jams or travel by public transport without an animal desire to eat at least something.

You should have dinner no later than 2-3 hours before going to bed. And don't even consider the spaghetti and potatoes option. They contain so much energy that you will not use it up in the evening or even at night, since metabolic processes slow down at this time. The ideal dinner consists of proteins and vegetables - they are digested within 2 hours. But the proteins need to be chosen correctly. Seafood or low-fat fish are best, or low-fat cottage cheese is an option. Do not eat dinner in front of the TV, as the brain is distracted and satiated more slowly, and there is a high risk of overeating. Plus, during any meal, you need to get up from the table with a slight feeling of hunger, since signals to the brain from the stomach do not arrive immediately after food arrives.

A proper dinner is:

stewed vegetables with fish or seafood, cucumber and tomato salad dressed with olive oil. With tea you can eat an apple, pear or orange instead of sweets;

You can’t eat sweets for dinner: brain and muscle activity usually occurs during the day, but at night it is reduced, and the only tissue that will happily accept glucose at this time is adipose tissue.

Don't show yourself hungry

It may seem like a great idea to fast for a day before a big party, but it's counterproductive. The few hundred calories you save by skipping breakfast, lunch, or dinner will be nothing compared to the amount you'll eat if you show up to the party starving. The same thing will happen if you are the host of a party and spend the entire day preparing to receive guests.

Instead, do smarter things. Eat as usual all day, and have one more snack before your party. An apple with a small piece of cheese, raw vegetables with hummus or bread, a salad with light dressing, 100-calorie popcorn, Greek yogurt, cottage cheese, a few slices of jerky, or a high-fiber protein bar are good options.