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Business News/ News / Business Of Life/  A guilt-free holiday
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A guilt-free holiday

So it's time to pack the bags, lock the house, and forget about everything that's routine. It's time for a well-deserved holiday

Every glass of alcohol should be accompanied by a glass of waterPremium
Every glass of alcohol should be accompanied by a glass of water

OTHERS :

No holiday is complete without good food—generous breakfast buffets, cocktails by the pool, late night indulgent dinners, tasting the wonderful local cuisine. With so many temptations, souvenirs are not the only excess baggage one brings back home!

To put things in perspective: Eating just 500 calories extra per day—a pack of tortilla chips is 300 calories, a serving of chicken wings about the same, while a plate of macaroni and cheese can be 500 calories—will leave you heavier by a kilogram in two weeks. This number may sound small, the problem is that this weight seldom comes off, and only piles on with every holiday.

But does it have to be this way? Do two-odd weeks of holiday have to result in gaining kilos and inches? I think not. Does it mean that you must starve or count calories or stay deprived on a holiday? Not that either. All it needs is planning, and balance in holiday food habits.

Some little things that come bearing 300-500 calories include that one Margarita, Pina Colada or Long Island Ice Tea cocktail on the beach or by the poolside. The calories here mostly come from added sugar, so choose a cocktail with fresh fruit juice with no added sugar, or an alcoholic beverage with soda. Make sure you have a glass of water for every drink so that you stay hydrated. It will also fill you up, so naturally you will be less inclined to drink cocktails.

What can be better than a big breakfast when you are on holiday? It’s by far my favourite meal of the day—croissants, cold cuts, waffles, crêpes, different kinds of cheese, eggs, sausages, I want it all. But I also know that croissants are full of butter. Waffles, crêpes, cheese, sausages are all high in fats and calories. Here’s my strategy—I start with protein and high-fibre foods. Eggs, poached or boiled to cut down on extra fat (because you don’t need any oil to cook them), the leaner cold cuts (ham over salami, turkey over pork), and the right kind of cheese—fresh, light ones like ricotta or cottage cheese over heavy, creamy ones like Brie or mascarpone are the best bet.

Why do I begin with protein? Because it quickly fills you up and keeps you full, and prevents blood sugar fluctuations, which means you won’t crave sugar all day. In fact this is just the opposite of what will happen if you load up with carbs—breads, croissants, etc.—for breakfast. Then, instead of juice, eat a whole fruit, which provides fibre and will also help to keep you full. And yes, round it off with a crêpe or waffle, because you’ve chosen the rest of the breakfast well, and have earned it.

If you’re on a strict diet because of a medical condition and cannot afford the calories in a waffle though you crave dessert, eat berries or slices of apple with some ricotta or cottage cheese. Also, make simple swaps—wholewheat toast instead of croissants, skimmed-milk yogurt instead of full fat or Greek yogurt, etc.

Now that you have had adequate protein and fibre to begin with, you won’t crave sugar or carbs, so meal choices are easier. Simple swaps again for lunch, like opting for grills and roasts instead of fried foods, will save you a few hundred calories without compromising on taste and excitement. Seafood and fish instead of meats are a smart choice. Choose refreshing cold soups like chilled gazpachos, pea or cucumber soups, which are low in calories and delicious in summer, instead of cream-based soups. For desserts, and this is the tricky bit since it’s hard not to compromise here because sugar is so essential to a good dessert, try and keep to fresh fruits, low-fat yogurts and sorbets instead of ice creams or gelatos. Or try portion control—take very tiny spoonfuls of the dessert of your choice and savour every bite, so you eat very little of it, but enjoy every mouthful.

Now, some non-food related tips:

Stand on the scale every morning. It is a reflection of your food choices, and will help you get back on track if you are tipping on the wrong side of the scale. If you have worked hard to lose weight through the year, and if you see your weight piling up with a few days of indulgence, you will automatically cut back and eat right. I hear my patients telling me that this works every time.

Exercise! No, you don’t have to wake up early and hit the gym (unless that’s what you enjoy). Choose something fun like beach volleyball, swimming or just walking on the beach.

The next time you go on a holiday, try this. Not only will you not gain weight, you might even come back skinnier and fitter—and definitely happier. Happy holidays!

Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.

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Published: 10 Jun 2013, 07:21 PM IST
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