LILA BRUK
REGISTERED DIETICIAN
Many people get desperate to shed the Pesach kilograms and end up resorting to drastic measures. Fortunately, it is possible to get back on track while keeping your sanity in check. Here are some tips to get back on the dietary straight and narrow:
- Don’t skip meals. Skipping meals and severely restricting your food intake will result in your body going into “starvation mode” which will result in fat storage and a slower metabolism.
Rather try eating regularly to keep your metabolism functioning optimally. Therefore, ideally try to have three small meals and three snacks a day. This will also prevent you from getting too hungry at meals and overeating at these times.
- Get your digestive system working again. Constipation is one of the problems many people experience over Pesach. Fortunately, increasing your fluid intake significantly improves your digestion. Aim for at least two litres of water or herbal teas per day to fulfil your fluid requirements.
In addition, increasing your fibre intake helps digestive functioning. There is no doubt that your body has really been missing fibre over the past eight days and now is the time to get back to your fibre-rich breakfast cereals and wholegrains. Fruit and vegetables are also excellent sources of fibre, but keep the skins on to further boost your fibre intake.
- Be more active. Try increasing the intensity and/or duration of your exercise. If you don’t do any exercise, make a concerted effort to start some sort of regular activity – even walking the dog, or taking the stairs instead of the lift counts. This will improve your digestion, increase your fitness, as well as give you a metabolic boost to expedite the weight loss process.
If you find that you don’t have time to exercise, try scheduling it into your diary like any other appointment. This will allow you to plan your day around your exercise in a practical way, without it seeming like an inconvenience.
- Quality and quantity. During Pesach, one usually eats relatively larger meals that are high in fat, sugar and starch. Therefore, after Pesach, try to limit your portion sizes, while simultaneously being aware of the kind of food you are eating.
Rather than refined starches (such as white bread and mashed potato), choose unrefined starches (such as seed loaf and wholegrain cereals). These have a low glycaemic index, meaning they release sugar slower into the bloodstream. Therefore, you’ll have more sustained energy, and won’t get hungry as quickly.
- And lastly… Remember it’s only eight days, so don’t beat yourself over last week’s misdemeanours. Rather focus on making the right choices, get active and you’ll be back to your pre-Pesach self in no time!
For more information, please contact Lila on 011 8809156 or lila@lilabruk.co.za, or see www.lilabruk.co.za.
