After the long New Year holidays, many are faced with heaviness in the stomach, swelling and a desire to cleanse the body.
The nutritionist explains that the body does not need a strict detox program, but a smooth return to a balanced diet and gentle digestion support.
Basic principles of soft recovery
The expert recommends following a few simple dietary rules immediately after the holidays:
- Go to fractional meals 4-5 times a day in small portions.
- Drastically reduce the consumption of salt, sugar and highly processed products (sausages, semi-finished products, sauces).
- Instead of fatty desserts, choose baked fruits (apples, pears).
- In the absence of contraindications from the gastrointestinal tract, add a moderate amount of hot pepper to dishes, which can stimulate metabolism.
- Maintain water balance with herbal teas (chamomile, mint, ginger), which promote digestion and relieve cramps.
If the holidays are delayed
In case of a long period of irregular nutrition, the doctor advises to focus on certain food groups:
- Complex carbohydrates: oatmeal, brown rice, quinoa, whole grain bread (for sustainable energy).
- Light proteins: white fish, chicken breast, tofu, lentils (for recovery without unnecessary stress).
- Fiber and healthy fats: fresh and stewed vegetables, avocados, a small amount of unsalted nuts (to improve bowel function and a feeling of fullness).
This approach, according to the specialist, helps stabilize blood sugar levels and reduce the load on the liver and pancreas.
The nutritionist separately warns against “emergency” diets and fasting, which are popular after the holidays. A physiological and safe rate of weight loss is no more than 0.5 kg of fat mass per week. Strict restrictions disrupt metabolism and most often lead to breakdowns and subsequent weight gain.
Recovery after the holidays is not a heroic “cleansing”, but a smooth and conscious return to the usual, healthy rhythm of eating without stress for the body.
