Christmas Hacks – How to Avoid Excess Carbs & Fats while Keeping up your Protein Intake

With all this tasty, rich Christmassy food, loads of celebrations, nights out, and our desire to enjoy ourselves, how can we possibly avoid losing ourselves and indulging excessively? 

We should all be eating plenty of protein, and chances are that you are already ensuring that you get enough protein in your diet. While that works well during the year, it can be very difficult to maintain in the weeks before Christmas.

Firstly, what is protein?

Protein is a great source of energy. Protein helps keep you fuller longer, leading to less food cravings throughout the day and less desire to snack between meals. Protein helps to keep your blood sugar balanced which leads to reduced hunger (see above) and less chance to overeat or binge. Protein takes your body longer to burn, it helps to build muscle and reduce body fat.

Here are my top hacks for keeping up your protein intake this Christmas

Let’s start off with a list of the top 5 offending empty calories from carbs & fats

1. You can easily cut out empty calories from carbs & fats by limiting the amount of mince pies you eat. One at a time, twice per week max.
2. Opt for fizzy water flavoured with fruit slices instead of sugar-laden carbonated drinks like Coke, lemonade, etc. This also applies to non-alcoholic replacements such as Mocktails or fruit juices. Cut them out; they are sugar bombs. 
3. On that note, reduce alcohol intake as much as you can. We all know it’s not good for you, it puts pressure on your detoxing organs, and it’s pure sugar! At least, opt for alternating glasses of wine with glasses of water. You will save on those empty calories and wake up feeling much fresher altogether. 
4. The obvious; make a wide berth around any tins of biscuits or chocolates in the office or at home. While this might be relatively easily achieved in the office, it can be a challenge when working from home. If you have a tin of sugary treats, close it and put it well out of reach. Place a bowl of fruit on your desk instead. 
5. When eating out, opt for a starter rather than a dessert. You save yourself hundreds of empty calories per meal! When ordering a starter, opt for a light salad to reduce calories, or ask for a side salad with your main meal to help fill yourself up if you’re hungry.

Top 5 best sources of readily available protein

1. Natural yoghurt is a fabulous source of protein that you can easily incorporate into your daily life. Have muesli with yoghurt for breakfast, have a small pot of natural yoghurt with a teaspoon of honey for dessert or as a snack at home. 
2. The obvious; meat and fish. If you want to keep up your protein intake when eating out, order a meat/fish-based meal. Go for lean cuts of meat rather than roasts, as they contain a large amount of fat. With fish, choose anything you fancy, fat from fish is actually a super source of energy and is needed by your brain and muscles to recover. 
3. Beans and pulses likelentils and chickpeas are wonderful sources of plant-based protein. You can add them to your soups or stews. You can roast chickpeas to have as a snack or enjoy them as hummus. 
4. Tofu and Tempeh are made from soy and are also great sources of plant-based protein that you should take a closer look at. You can add tofu to stir-fries or stews, you can fry it in your pan like a steak. Enjoy it like a steak with your meal, or add it to salads for an extra bite. Super versatile! 
5. High-protein vegetables like beans, green beans, peas, broccoli, French beans, etc. are a tasty low calorie way of increasing your protein intake whether you’re eating at home or out. Just pile your plate high with them!

Conclusion:

Enjoying the festive season doesn’t mean sacrificing your health or fitness goals. By being mindful of your choices and incorporating these simple hacks, you can reduce excess carbs and fats while keeping your protein intake on track. Stay balanced, enjoy the celebrations, and step into the New Year feeling your best!