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DIET CONTROL FOR SPECIAL EVENTS

 

Holiday Eating Plan

How do you enjoy the sumptuous menus presented during the holiday season without compromising your healthy eating plan. Here are a few suggestions.


Post Participation Damage Control

Make diet adjustments to your eating plan AFTER consuming an over-sized meal.

Adopt a reduced calorie and/or carb diet few days before your big meal day. This allows you to "carb up" above maintenance without storing fat because the high calorie meal or day is following a period of calorie restriction and glycogen depletion.


Pre Participation Damage Prevention

Eat less BEFORE the oversize meal adopting a ‘Calorie Banking’ approach.

Remember that skippping meals completely is also depriving yourself of protein (amino acids), carbohydrates, essential fats, vitamins, minerals and other valuable nutrients that come from healthy food. Instead reduce portions of food groups you expect will be present in your celebration meal.

Another banking approach is to do an intensive workout several hours before the festive meal. This uses the commonly recognised approach that you can eat more after an intensive workout without storing fat because the energy and nutrients are needed for muscle repair and glycogen replacement.


Competitive Bodybuilder Technique

Bodybuilders diet strictly for 12 or 16 weeks and have virtually no fat left on their body’s and their metabolism are really firing by competition time. Post competition, they enjoy a ritualistic contest junk food celebration meal, and not only is there no damage, they sometimes look BETTER the next day!

NOTE: Whilst these are one off occasions, I am do not support skipping meals or other strategies for "damage control" if they allow or encourage binge eating or they discourage the development of consistent, positive eating habits.

My best advice is, rather than skipping meals before or after your celebration dinner, just maintain your normal diet program. This encourages positive habits such as eating 5-6 small meals every day.

Whether you do adopt one of the above strategies often depends upon whether you've been on a low calorie diet for some time, your starting body mass composition and whether you are already in a caloric deficit state.

If you are already in a calorie deficit for the day, then the extra calories may only bring you up to maintenance, not "over" your daily limit, which might not be as damaging as if you were in a calorie surplus.

If you were already very lean or had been dieting strictly for a long time (as in a bodybuilder coming off a competition), a large meal or entire high calorie day might not have any negative effect either.

Regard this as a planned "cheat meal" or a planned high carb day rather than a binge on junk food.

Don’t deny yourself any particular food. Instead restrict the size of portions. You will not only feel treated by will avoid that over-stuffed feeling even lean bodied people feel with over indulgence.

Keep your main calorie intake to as early in the day as possible and plan a nice long walk for later in the day to keep that metabolism up.

Continue with your 3-hour dietary cycles, maybe just cutting back a bit in the latter part of the day to keep your 24 hour calorie quota as low as possible.

Practicing portion control should be entrenched into your diet scheme as a daily habit anyway. Enjoy the holidays. If you slip a bit, don't beat yourself up, just get right back on the program with your next meal and treat every day like a new beginning.

REMEMBER: "Small amounts of ANYTHING - even junk food- will probably not be stored as fat as long as you are in a calorie deficit where you are eating fewer calories than you burn" Tom Venuto

NEXT: Food Facts & Myths


 

 

 
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