Extreme diets and eliminating sweets before the holidays backfire by fueling anxiety and leading to secret binge eating, according to dietitian and nutritionist María Picazo speaking on COPE.
With Christmas approaching, many people plan to lose weight beforehand to make room for heavy holiday meals. Picazo warned in an interview on ‘Herrera en COPE Canarias‘ that this practice is counterproductive.
Emotional state is a factor often overlooked during the festive season. Current social tension and the proximity of elections create an environment that breeds anxiety, which most people take out on food, Picazo explained.
“That creates an emotional state that, normally, the great majority of us pay for with food,” she told COPE.
This behavior can trigger binge eating episodes disguised as social gatherings. The nutritionist warned that the normalization of alcohol consumption and abundant food during holiday events facilitate these binges.
“I take advantage of the fact that I have more alcohol, which disinhibits me and I can drink it freely without anyone telling me anything, because it’s normalized. And then, on the other hand, I wipe out what is on the table and no one tells me anything because, of course, who is going to stop me if we are all the same?”
Picazo reflected.
She completely discourages going on crazy diets to drop pounds before the festivities just to justify subsequent excesses. Instead, she outlined a healthy strategy based on maintaining physical activity, limiting alcohol, and eating lighter dinners.
Maintaining physical activity
The first pillar of Picazo’s strategy is keeping up exercise routines. She stressed that a sedentary lifestyle is a health problem in itself and staying active remains essential.
“A person who eats well and doesn’t train or do any activity is a sick person who eats well. We make ourselves sick by not moving.”
Picazo stated.
According to the dietitian, exercise helps the body metabolize food better, reducing the negative hormonal impact of holiday treats. This physiological effect lowers the need for severe dietary restriction.
For social events outside of major celebrations, she suggested alternatives like sparkling soda, zero-calorie drinks, or alcohol-free beer. This prevents near-daily alcohol intake from now until January.
Regarding food choices, Picazo proposed introducing lighter dinners rich in vegetables, such as vegetable creams, salads, or sautés. These meals should include a portion of protein like egg, fish, tofu, or legumes, followed by fruit for dessert.
This practice helps compensate for the lack of vegetables consumed during the day, a common pattern during the holiday season.
Debunking fruit myths
Picazo also dismantled the widespread myth that fruit should not be eaten at night. She emphasized that the total daily and weekly balance of nutrients and calories matters most.
“When the time changes and it gets dark at 6 in the evening, does the banana start to fatten at 6 in the evening instead of 9? It doesn’t make sense.”
she remarked.
While she admitted the body shows greater insulin sensitivity at night, she clarified that the calories in fruit are negligible. The body still requires energy for vital functions during rest.
The expert also analyzed typical holiday staples like serrano ham, reminding consumers that it remains a processed food item. She cautioned against daily consumption given its classification as a processed meat product linked to oncological processes.
Regarding ubiquitous sweets like panettone, turrones, and chocolates, the specialist said that the vast market availability fosters excessive consumption. To manage snacking, she advised against banning sweets because prohibition increases cravings.
She recommended serving food on a plate to maintain conscious portion control rather than eating directly from the package. The ultimate goal is maintenance and avoiding hidden binge eating disorders to enjoy the season with dignity and peace of mind.
Maintaining stability and preventing disordered eating during holidays
Picazo said that the objective during the holiday season is not weight loss. The true clinical goal focuses on maintaining stability, preventing disordered eating behaviors, and managing the psychological stress associated with social gatherings.
Clinical rationale for dietary and lifestyle strategies
| Dietary Strategy | Clinical Rationale | Recommended Application |
|---|---|---|
| Pre-Holiday Restriction | Triggers anxiety and compensatory binge episodes | Strongly discouraged |
| Consistent Physical Activity | Enhances nutrient metabolism and hormonal regulation | Maintained daily |
| Alcohol Moderation | Limits behavioral disinhibition and excess caloric intake | Reserved for major festivities |
References
- COPE. Ni dietas extremas ni prohibir los dulces: una nutricionista explica cómo comer en Navidad. Interview with María Picazo on Herrera en COPE Canarias.
