The holiday season brings with it a series of family gatherings, opulent meals and celebrations that, in many cases, lead to excess food.
Elaborate dishes, irresistible desserts and frequent toasts characterize these dates, leaving as a result digestive discomfort and, for some, the feeling of guilt.
So, in an attempt to counteract these effects, many people resort to restrictive diets o “detox”which promise to “cleanse” the body after the celebrations.
However, specialists insist that “the human body has an excellent detoxification system,” which makes it unnecessary and, in some cases, harmful to undergo these practices.
The idea that the body needs to be “cleansed” through extreme eating plans lacks scientific basis. As explained to Infobae the graduate in Nutrition, Eugenia Briz (MP 95), “organs work together to eliminate waste: the liver removes waste from the bloodstream, while the kidneys excrete it through urine.”
So, the body is designed to process and eliminate toxins naturally, as long as it is provided with a balanced diet that supports these functions.
Detox diets They usually include periods of fasting, exclusive consumption of fruits and vegetables, elimination of certain food groups such as flour or dairy products, and replacing meals with teas or shakes. Although popular, these practices can be risky. Briz stated that these diets “They are not recommended for health”. Not only because it is not healthy for the body, but because they promote restrictions that lead to a unhealthy relationship with food.
The Nutrition graduate Florence Saves He also highlighted that excessive restrictions can lead to unwanted side effectssuch as abdominal distension, nausea and decompensation in people with chronic diseases such as diabetes or hypertension. And he pointed out that “overeating on these occasions because it is considered ‘allowed’ can not only cause this type of difficulty, but trying to compensate for it with restrictive liquid or detox diets is not a healthy solution either.”
Instead of resorting to extreme measures, both experts suggested opting for portion control during celebrations and resume a healthy eating pattern after the Holidays.
Below is a list of practical actions to enjoy the celebrations while taking care of your health:
- Maintain a balanced diet: Prioritize lean proteins such as chicken, fish and turkey, combined with healthy fats such as avocado, nuts and olive oil. Complement with salads and fresh vegetables to provide fiber, vitamins and essential minerals. Reducing sugars and refined carbohydrates helps avoid energy spikes followed by fatigue.
- Do not skip meals: Although it may seem logical to reduce intake during the day to “offset” holiday meals, this strategy is often counterproductive. Arriving very hungry at the next meal increases the risk of overeating. Opt for light but nutritious meals before the event, such as a protein salad or low-fat yogurt.
- Stay hydrated: Drinking enough water throughout the day helps the body function properly and can reduce feelings of hunger. Thirst is often confused with appetite, so staying well hydrated prevents overeating. Supplementing with sugar-free infusions, such as green tea, also supports digestion.
- Plan meals: helps avoid excessive calorie accumulation.
- Eat slowly and chew well: Enjoy each bite, chew slowly and put down your cutlery between each serving. Eating at a slower pace gives the brain time to register satiety signals, which reduces the risk of overeating. In addition, it improves digestion and allows you to fully enjoy the flavors of your food.
- Avoid restricting foods excessively: Trying to compensate for excesses with extreme diets can be harmful. It is best to enjoy all foods in moderation and maintain portion control.
- Continue with healthy habits: Although celebrations can interrupt your routine, trying to maintain other beneficial habits, such as getting enough sleep and physical activity, will make it easier to return to a healthy routine the next day.
Adopting these tips not only helps minimize excesses, but also promotes a balanced approach that allows enjoy the holidays while taking care of long-term health. With small actions before, during and after the celebrations, it is possible to fully enjoy the season without lasting negative consequences.
