Page 106 - Muscle & Fitness (December 2019)

HOLIDAY EATING

STEP 1

BUDGET

FOR Pumpkin

BINGES Pie

T’S A GIVEN that you’re
going to cheat on your diet,
but trying to predict when
will help you be more aware
of your straying ways and
limit them. There are 39 days
in the holiday season between
I the week of Thanksgiving
and New Year’s. Assuming you eat
five times a day (including meals,
Pecan
snacks, and workout nutrition),
Pie
you will consume about 200 meals
during this time. As a general rule,
you need to adhere to your diet
90% of the time to see results.
This means that you need to eat
at least 180 “clean” meals over the
holidays, leaving you with no more
(or fewer) than 20 cheat meals.
Now look at your calendar. Plot

out as many cheat meals as you
can anticipate needing. When
is your big office holiday party? FOOD FIGHT
When does your family visit? Let
big celebrations like Thanksgiving Get the most value out of your binge favorites by choosing the right versions.
count for at least two cheat meals,
since these binges can last hours
and easily double your usual calor-
ic intake. Also, try to group your
Pumpkin Pie Sweet Potato Canned Cranberry
cheat meals into the one or two vs. Casserole With Sauce vs.
weeks when you expect to do most Apple Pie or Marshmallows vs. Homemade
of your partying, such as the week Pecan Pie Mashed Potatoes Cranberry Sauce
of Christmas and New Year’s. Then Winner: Winner: Winner:
you can make an effort to be extra Pumpkin Pie Mashed Potatoes Homemade
faithful to your diet in the weeks Unlike most pies, The mashed might Cranberry Sauce
leading up to your biggest cheats, pumpkin packs fiber. It pack more fat, given its The store-bought stuff
has 2 grams per cup
when you don’t have as many butter and cream may say “fat-free” on
and only 323
engagements. content, but the the label, but a half-
calories per slice.
Another thing to remember: casserole can sneak in inch slice of canned
leftovers. They don’t count as up to 6 teaspoons of sauce has as much
your Thanksgiving Day cheat if sugar. This will send sugar as a half-can of
you’re still picking at them days your insulin soaring cola. Make your own
afterward. and cause fat storage. with half the sugar.

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