Returning to a Healthy Diet After the Holidays

I usually have a pretty healthy diet, but the end of October to January 1st has always been a hard time for me to stick with it. The colder weather causes me to add extra calories to my meals, and I am constantly bombarded with holiday temptations loaded with carbs and sugar. But how can I say no to my mom’s baked mostaccioli, or my sister’s homemade cookies, or the seasonal cake slice at my local eatery that’s only available for one month a year?

The answer is, I don’t. I’ve come to accept that my diet will be off during this time, and instead of trying to fight it, I’ve embraced it. That doesn’t mean I go hog wild the second I’m faced with the dessert table at a holiday party, and I do try to balance out the extra carbs and sugar with better food choices. But ultimately, I know I’m probably going to put on a few pounds during the holiday season as a result of my indulgence.

Getting your diet back on track can be a challenge. It’s relatively easy to recover from a one-off binging session, but what if you’ve been eating poorly for a bit longer? If, like me, you have a weak spot for holiday treats, it’s a good idea to have a plan in place to reverse the effects of unhealthy eating. With that in mind, here are some some tips for returning to a healthy diet after the holidays (or any time you need to):

Don’t Stress

Stress can perpetuate a cycle of overeating and poor diet choices, so worrying about your diet will only make it harder to get it back on track. When you notice yourself making questionable choices with your food, it’s best to be curious instead of judgemental, and get to the root of the issue. Maybe you’re unknowingly burning extra calories and need more fuel than usual, or maybe it’s the holidays and you just can’t say no. Whatever the case, practicing mindfulness going forward will serve you better than panicking or stressing out.

It’s also important to keep in mind that gaining and losing weight throughout the year is completely normal. Even hard-core professional athletes put on extra weight during their off-season when they’re not performing. Our bodies naturally put on a few pounds cyclically, especially when we experience a drop in temperature. When it gets colder outside, your body works harder to maintain your core temperature, and, as a result, you are more likely to seek out high-calorie, carbohydrate-rich foods.

Reprogram Your Taste Buds

If you've been eating foods that are loaded with flavor (i.e., salt, sugar, and oil), chances are that your taste buds have adapted to expect it in every meal. As a consequence, most healthy foods, like fruits, leafy greens, and lean meats, might taste bland and boring to you. This is why overhauling your diet takes time and patience. I would not recommend jumping into a clean, extremely healthy diet straight away. Instead, gradually introduce healthier alternatives into your meals so that your body isn’t shocked into relapsing.

Maybe start with your snacks. Try grabbing a handful of roasted almonds instead of stuffing your face with potato chips, or swapping your ice cream with some greek yogurt and fruit. Once you’ve got your snacks dialed in, move onto your main meals and start incorporating foods that burn belly fat. Over time, as you start substituting more nutrient-dense foods into your diet, your taste buds will adapt and you’ll start craving less sugar, salt, and oil.

Add More Protein to Your Diet

If you’ve been riding the carb train for a while, adding more protein to your diet can help balance you out. Carbs aren’t inherently bad for you. You actually need a good amount to fuel your daily activities and workouts, since they are your body’s primary source of energy. But overdoing it can lead to a variety of health issues, including blood sugar spikes, weight gain, bloating, and water retention. Plus, the more carbs you eat, the more you crave.

Eating more protein will make you feel fuller and give you more energy. When combined with resistance training, protein can also build muscle and aid in recovery. You can start with adding in a scoop of your favorite protein powder to replace some of the extra carbs you’ve been eating, but it really is best to go for whole foods that are rich in protein, such as turkey breast, eggs, edamame, or quinoa.

Drink More Water

Sometimes thirst cues can be misread as hunger cues, especially when you’re dehydrated, which can happen if you’re eating a lot of salty and sugary foods. This is why it’s a good idea to drink lots of water throughout the day. The recommended amount of water per day is eight 8-ounce glasses, but everyone is different, so your mileage may vary. If you find it difficult to getting in enough water every day, try using a water bottle with time markers.

Water also helps flush out toxins, aids digestion, and supports numerous bodily functions. In addition, drinking water can give you a sensation of fullness or satiety, which might help reduce your appetite. When you feel carb cravings coming on, try drinking a glass of water instead. Wait 20 minutes or so, and see if you still feel hungry. Chances are, your cravings will be gone.

Start Meal Planning and Tracking

Planning your meals ahead of time saves you from the stress of having to figure out what you’re going to eat every day. It also helps you to avoid last-minute meal choices, which are more likely to be unhealthy if your diet already isn’t the best. Portion control allows you to regulate your calorie intake and consume a better balance of nutrients. It’s also a great way to practice mindful eating. You can easily achieve portion control by using a meal prep container with compartments.

Along with meal planning, tracking what you eat everyday can be a helpful tool to refocus your eating habits and make sure you stick to your plan. Start by using a T otal Daily Energy Expenditure Calculator to figure out where your calories and macronutrients (protein, carbs, and fat) should be every day based on your activity level. If you want to lose weight, subtract 20% calories from your TDEE. If you want to put on muscle, add 10-20% more calories and focus on adding more protein.

Try Intermittent Fasting or Keto

If all else fails, it might be time to start a specialized diet. If you’ve been indulging in sugary foods for a long period of time, it’s likely that your blood sugar levels are high. That’s where intermittent fasting or Keto comes in. You can read about losing weight with intermittent fasting and what no carbs (i.e., Keto) does to your body in other articles on this blog, but basically, both these diets can help you stabilize your blood sugar levels and improve your metabolism. You can also combine them for more impact. Please keep in mind that neither of these diet plans are a long-term solution, and it’s a good idea to consult with a healthcare professional before trying them.

The next time you notice yourself giving in to unhealthy eating, whether it’s during the holidays or not, don’t beat yourself up. Instead, try setting realistic goals, making gradual changes, and being patient with yourself. If you can be mindful about your diet choices and have an exit strategy, you should be able to recover from poor eating.