If you're considering fasting for Thanksgiving, knowing more about the pros and cons of this strategy is a must!
When a big Thanksgiving feast looms, you might feel tempted to skip a meal or two to reserve calories for the big event.
But is doing so really a good idea?
Fasting is sometimes beneficial, but is intentionally fasting in order to feast hurting your body and mind?
Read on to learn more about the mental and physical repercussions of fasting to feast for the holidays.
Learn about the benefits of fasting for the body AND the brain!
What is Fasting?
When you fast, you consume no calories, or very few calories in some cases, for a specific period of time. It's sometimes used as a way to lose weight, avoid weight gain, or cleanse the body.
Different forms of fasting exist. You might skip one meal, not eat for an entire day, only eat during specific periods, or consume certain types of foods (such as soups or juices) along with water during your fast.
But is fasting for Thanksgiving really a good idea?
Fasting for Thanksgiving has advantages and disadvantages. Fasting can help you eat fewer calories, but it may also cause a number of unpleasant side effects. Examples include physical fatigue, mental fatigue, irritability, and a slowed metabolism.
Furthermore, fasting can make you feel hungry before the big feast, increasing the chance of overeating at mealtime or splurging on high-calorie junk foods.
If you do fast, however, avoid severely restricting your calorie intake and consider intermittent fasting — only eating during certain times of the day (10:00 am to 5:00 pm, for example).
Is intermittent fasting right for YOU? Find out here.
How To Avoid Holiday Weight Gain Without Fasting For Thanksgiving
The good news is that you don't have to fast to avoid packing on holiday pounds. Follow a few healthy tips and tricks to control your total calorie intake or burn off excess calories eaten.
Stay Active
Staying active to maximize your calorie expenditure is one of the best ways to fight holiday weight gain this season. Schedule at least 30 minutes of cardiovascular exercise or other types of workouts most days of the week.
Weight train all your major muscle groups at least twice weekly to maintain or build muscle and keep your body's metabolism strong. Add at least 45 minutes more of activities of daily living, such as going for a walk, doing yard work, cleaning the house, or playing outside with your kids.
Eat Protein and Non-Starchy Vegetables First
One of the best ways to push back against overeating at mealtime is to eat lower-calorie foods before high-calorie options.
Focus on non-starchy vegetables like salad greens, carrots, asparagus, green beans, zucchini, tomatoes, cucumbers, bell peppers, broccoli, cauliflower, onions, and mushrooms. Eat lean protein foods first, too.
Thanksgiving turkey is an excellent high-protein choice, but avoid adding gravy or eating the skin on the turkey.
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Eat Small, Frequent Meals
Rather than fasting and overindulging later in the day, get on a regular meal schedule you can follow daily — not just during the holidays.
Choose smaller, more frequent meals throughout the day rather than just one or two larger meals.
Doing so helps keep your metabolism going strong and reduces your risk of splurging during Thanksgiving and other holiday feasts.
Consume Food Slowly
Whether you've fasted or not, eating food quickly boosts your chance of overeating, as it can take a while for your body's satiety cues to kick in. Take smaller bites, chew food more, and visit with family or friends during mealtime to help you eat slowly.
Portion Thanksgiving Plates Properly
Even during holiday meals, you can still healthily portion your plate to better control food intake and feel full from fewer calories.
At the Fit Father Project, we have a simple and straightforward healthy eating strategy called the Perfect Plate. Using our Perfect Plate method is simple and doesn't take much planning. It's basic but effective; here's what you need to know about it:
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- Half of each plate should be vegetables, particularly lower-calorie, non-starchy ones (remember, green is good).
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- One-fourth of each plate should be nutritious, protein-rich foods (turkey, chicken, lean beef, tuna).
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- One-fourth of each plate should be fiber-rich carbohydrates (sweet potato, brown rice, quinoa) and/or heart-healthy fats.
Also, be sure to add three servings of dairy foods or calcium-rich alternatives and one to three servings of fruit daily.
Learn more about the Perfect Plate — an easy nutrition strategy to help you lose weight and eat healthier.
Drink Water Before Meals
You can eat fewer calories and not feel hungry by drinking water before each meal. Studies show that drinking about 2 1/2 cups of water before meals reduces voluntary food intake in men.
Water helps fill up your stomach without calories, causing you to feel fuller when you begin eating. If you struggle to drink enough water, add ice or chunks of fruit to it to enhance palatability.
Limit or Avoid Alcohol
Alcohol might be a part of your holiday tradition, but it adds extra calories that can contribute to holiday weight gain.
Alcohol has 7 calories per gram, vs 4 calories per gram in protein and carbohydrates. Fat contains 9 calories per gram.
Depending on the type of alcoholic drink you choose, some drinks contain up to 500 calories in just a single serving. If you choose to drink this holiday season, choose lower-calorie alcoholic beverages. Avoid alcohol entirely if you can to reduce the risk of holiday weight gain, cancer, and other chronic diseases.
Pass on Refined Grains
If you eat high-carb foods this Thanksgiving, choose carbs that are rich in fiber (vegetables, fruits, legumes, nuts, seeds, and whole grains) while passing on white bread, white rice, white dinner rolls, regular pasta, and other refined grains. Steer clear of mashed potatoes that are loaded with butter in favor of baked or roasted sweet potatoes or other nutrient-dense veggies.
Focus on Fiber-Rich Foods
Fiber-rich foods to choose this holiday season are whole plant foods, so add as many of them to your Thanksgiving plate as possible! Examples include fruits, vegetables, quinoa, brown rice, bulgur, other whole grains, peas, beans, lentils, other legumes, nuts, and seeds. Fresh, minimally processed foods are best!
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Pass On Gravy, White Sauces, and Sugary Dressings
Gravy and cream-based sauces or soups often contain animal fats that can pack on extra calories and pounds and increase your risk of high cholesterol. If you do choose sauces or soups, pick oil-based dressings and broth- or milk-based soups over cream-based soups and sugar-sweetened salad dressings.
Limit or Avoid Sugar-Sweetened Drinks
Whether you fast for Thanksgiving or not, avoid sugary drinks whenever possible. They add empty calories to your meal plan and increase your risk of holiday weight gain. Instead, choose water, unsweetened coffee, unsweetened tea, milk, or 100% fruit juices to quench your thirst.
Steer clear of diet sodas, too, many of which contain artificial sweeteners that taste sweet and induce cravings for sweet treats and other unhealthy junk foods.
Bring Healthy Dishes to Pass
If you aren't hosting Thanksgiving this holiday season, bring a healthy dish to pass around at your feast. Consider bringing vegetables, fresh fruits, or other whole foods you can snack on if you get hungry before the big meal.
You can fill most of your plate up with fresh fruits and veggies to feel full from fewer calories. Bringing healthy Thanksgiving sides is the best way to ensure you have healthy options — regardless of who prepares the main meal!
Skip the Pie
If you can skip desserts entirely, do so this holiday season. If not, choose small portions or steer clear of higher-calorie desserts like pie.
One slice of pie could contain more than 400 calories, depending on the type of pie you choose. Pie crust is rich in calories, fat, and carbohydrates; pie filling often contains added sugar.
If you eat pie for Thanksgiving, choose pumpkin pie and avoid eating the crust or adding whipped cream.
Use Caution with Cranberry Sauce
Because cranberries are usually tart, many cranberry sauce recipes contain added sugar to enhance flavor. Because of this, you may want to limit or avoid cranberry sauces with unknown ingredients this Thanksgiving holiday.
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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fasting for Thanksgiving.
