I’m a celeb dietician – avoid the 6-lb Thanksgiving weight gain with my tips, and you can still enjoy dessert
TURKEY Day might be scrumptious, but it can also be stressful - especially with the worry of added weight gain.
While the holiday leads to more eating and drinking than usual, celebrity dietician Tanya Zuckerbrot, founder of the F-Factor Diet, has some tips so that the holiday cheer won't wreak havoc on your waistline.
"The average American gains up to six pounds between Thanksgiving and New Year’s," Tanya said to the U.S. Sun.
By prescribing her patients a lifestyle rich in dietary fiber, she has helped her patients lose weight without feeling hungry.
The author of two best-selling weight loss books, Tanya is also the official dietician for the Miss Universe organization.
She explained how being prepared by knowing what you are eating in advance can help keep off the pounds.
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"If you’re not hosting this year, call whomever is and offer to bring something.
"Finding out what is being served gives you the opportunity to think about the food choices you will make in advance.
"If you are able to bring something, contribute your own healthier version of a dish you love.";
Tanya, whose celebrity clients include Olivia Culpo, Megan Kelly, Katie Couric, Donny Deutsch, Marie-Chantal, the Crown Princess of Greece and many others, shares her tips for what elements you should factor in the day of the feast.
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Beware skipping breakfast.
"Start your Thanksgiving morning as if it were any other day," she said.
"Trying to save up on calories is typically counterproductive. Start your day off with a fiber and protein filled breakfast.
"An egg white omelet brimming with veggies over four GG crackers, or Greek yogurt and Fiber One cereal, will provide you with energy and keep you from feeling starved prior to dinner being served."
She explained how protein and fiber-filled snacks right before the meal will help you button your pants at the end of the night.
Drinking water is also good for your waistline.
"Dehydrating often mimics the symptoms of hunger," she said.
Tanya explained her next pro-tip: pay attention to portion - let's just say you don't want to stuff yourself with extra stuffing.
"Although this holiday offers extra indulgences, remember that this is one meal," she said.
"Be mindful of both what you choose to eat and the amount you consume.
"Do not go up for seconds or thirds. When making your plate, we recommend six ounces of protein for males and three ounces for females.
"And keep the three-bite rule in mind when having non F-Factor desserts."
She also warns people not to be self-conscious when staying on top of their eating intake.
"People often think that saying 'no' to certain dishes will insult the
host or that everyone will notice when, in fact, there is a good chance no one will notice.
"Play it down and simply say, 'everything was delicious. I’m full,' or 'no thank you, try me later.'
"Then sit back and enjoy the rest of the evening, with the food that you decided to eat."
She also wants you to avoid being so full that you go into a Turkey Day food coma.
All it takes is starting off the meal with crudites and then swapping out calorie-filled store-bought ranch dressing for a homemade lighter option.
If you don't have time to make a dip, she suggests purchasing a low fat or non-fat version.
"We promise, no one will notice," she joked.
Other strategies for staying slim without skipping out on scrumptiousness including serving salad - just going heavy on the greens and light on croutons, cheese, nuts, and dried fruits.
Next - make vegetable sides the star of the holiday show.
Said the celebrity nutrionist: "Try colorful, visually appealing veggie recipes that pack plenty of flavor without the calories."
Tanya also wants you to think about making mindful substitutions while cooking - replace sour cream with Greek yogurt and opt for fat-
free creamer instead of regular.
You can also use unsweetened almond milk in place of other dairy
products.
When baking, try swapping unsweetened applesauce for oil in a recipe.
Giving guests choices also helps everyone make better decisions on the most delicious day of the year.
This includes serving gravy and salad dressing in a side dish.
Don't forget to add this to your table: a pitcher of water - your waistline will thank you.
Sipping water throughout the meal slows down eating, making you and your guests feel satisfied before feeling stuffed.
The most important thing - enjoy everything.
Having fun and not rushing the feast allows time to pass between the meat and the dessert course to promote digestion.
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"Even if dessert is a large part of the holiday for you, keep conversation flowing."
Allow time to pass between the meal and the dessert course to promote digestion.
