Once Christmas lunch is over, the risk is to immediately go to the opposite extreme: improvised fasting, “miracle” drinks, excessive feelings of guilt. An error. To say it is Silvia Migliaccio, specialist in endocrinology and human nutrition and president of the Italian Society of Food Sciences (Sisa), who in an interview with Corriere della Sera and ad Adnkronos Health invites you to bring your body back to normal without shortcuts. “During the holidays it’s right to transgress and indulge in some pampering“, explains Migliaccio, “but from 26 to 30 December, as well as with the start of the new year, it’s good to get your body moving again“. The recipe is simple and concrete: “Sneakers and walk daily, or bicycle if you don’t feel like going to the gym.”
No “detox” and no fasting
When asked how to dispose of excess calories accumulated between lunches and dinners, the expert is clear: “Detox drinks? Not at all. And not even improvised intermittent fasting.” The reason is clear: “To get rid of excess calories movement remains the only effective weaponAccording to Migliaccio, relying on drastic solutions does not help the metabolism and risks increasing physical and mental stress: “The goal is not to punish yourself, but to gradually return to a healthy diet.”
Lighter, but complete meals
In the days following the binges, the key word is balance: “It is good to balance excesses with lighter meals”, recommends the nutritionist, “favoring lean proteins and vegetables, maintaining good hydration with water and herbal teas“. Contrary to what is often thought, skipping meals is not a solution: “Carbohydrates must be reintroduced, preferably whole, in subsequent meals. Without skipping breakfasts or lunches and preferring light cooking to aid digestion”. All “without stress and without feelings of guilt”.
Chrono-nutrition? It matters what and how much you eat
On the habit of having dinner early to avoid gaining weight, Migliaccio debunks the myth of chrono-nutrition: “Eating dinner early is useless without a healthy lifestyle.” The problem, he explains, often comes later: “After dinner, in front of the TV, there are those who continue to eat chocolates, snacks and chips.” For the expert, “aside from the time it matters above all what do you eat and in what quantitiesto. If you follow the Mediterranean diet and practice physical activity, you run no risks.”
The 8 things to do after Christmas
To get your nutrition and metabolism back in order, Migliaccio lists eight clear indications:
- Hydration: “Drink lots of water and herbal teas, such as ginger and fennel.”
- Reduce salt: “Limit salt, alcohol and carbonated drinks to counteract water retention”.
- Vegetables at every meal: “They help the liver and intestines resume their function.”
- Lean Protein: “White meats like grilled chicken breast and steamed fish.”
- Whole grains: “Rice and wholemeal pasta, without exaggerating”.
- No fasting: “Don’t skip meals.”
- Conscious choicesi: “If you don’t give up first course, second course and fruit, then no bread or desserts”.
- Resume movement: “Light and gradual physical activity to aid digestion and metabolism”.
On a psychological level, Migliaccio invites us to avoid self-flagellation: “We must not punish ourselves for excesses. The important thing is to know that a transgression has a price: movement.” Walking, moving, maintaining an active routine is the real key. And on weight loss, the expert concludes without shortcuts: “There is no magic potion. Consistency and awareness are neededregular physical activity and attention to portions, especially of bread and pasta, which must be weighed”. The message is clear: after the holidays there is no need to reset everything, but to start again methodically. Without trends, without extremism. With one step at a time.
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