High protein and high fiber are all the rage right now. The mechanisms and findings seem to be indisputable that high protein and fiber (unless you have certain medical conditions) are some of the most important components of anybody’s eating patterns. Try to be nutritionally complete and nutrient dense when you can, but when possible it’s recommended to prioritize protein and fiber. We’ll recap the why and discuss a couple strategies to try below.
A Brief the Mechanisms of Protein and Fiber
When it comes to digestion and satiety, protein and fiber both are complex for our body to digest. You may have heard that protein and fiber make us feel fuller, longer which is because both require extra resources to break down to the digestible components. Consequently, this means that the protein and fiber will stay in our digestive tract longer. The longer they stay in our digestive tract, the longer our mind believes it is full because there’s still food being digested. When the brain senses this, it should inform you to stop eating and that you might not actually be hungry still.
When it comes to metabolism, high protein helps us to maintain muscle mass which helps to keep our metabolism moving since muscle helps to burn fat and uses the food we consume to fuel the muscles. Additionally, because of the energy required to break down protein (the thermic effect) more calories (energy) is needed to break down the protein. Then for fiber, when it comes to metabolism, fiber acts as a prebiotic which helps with our gut health which also helps improve our glucose and insulin sensitivity.
How to Incorporate Protein and Fiber into Holiday Maintenance
These strategies can be applied day of, before, or in between your holiday event(s).
Best Option: Eat a High Protein/High Fiber Meal Before the Festivities
The reason it’s better to have the high protein/fiber option before we go out is because we risk overeating because we’re distracted socializing at the holiday event and our brains don’t register we’re full. The idea here is that if we’re already starving going into the event we’re going to overeat. If we show up the event full already, we’re less likely to overindulge in all of the treats.
This strategy also helps you be more in control of the content and quality of the food if you have strict goals you’re trying to hit. If you know how the food is prepared you can then be more aware of what you’re consuming and how it’ll effect your goals and wellness.
Runner Up Option: If Eating at the Festivities, Make Your Plate Primarily Protein and Fiber
I definitely am someone who wants to eat at the event and try the entire spread. I often find that if I pregame with food or alcohol, that doesn’t always stop me from indulging at the party. I find I indulge just as much either way because I want to try all the treats. Or maybe you don’t have the option to eat beforehand and you have to go with what is offered.
The rule of thumb here for making your plate fiberful and protein full is to try and stick to primarily go as unprocessed as possible with as many plant based and lean protein options. It’s recommended to avoid flour and sugar. Your breads, your pastas, your empty carbs including alcohol, your sweets and treatise.
In Between Option: Prioritize Nutritionally Complete (aka “Clean”/”Balanced”/*insert your preferred term here*) Eating
Again, I am such a sucker for a treat and a full holiday spread. I want to try and indulge in all the options. It is the holidays after all. And you know what they say, calories don’t count on Christmas. However, because I know myself and I know I will indulge, when I’m left to my own devices and have to fend for myself, I’ll try my best to make the best choices that are nutritionally complete in between. I personally am a fan and believer of fasting so that may be prioritizing a fast. I also will make sure I’m exercising (not over exercising, but continuing to stay in motion) so that all the calories I’m consuming are being used as fuel in my workouts. But definitely, when the meal/snack is up to you in between all the treats, I’d definitely recommend making the rest of your food choices as nutritionally complete as possible.
Call to Action
The bottom line: do what you can to control what you can control. Enjoy and indulge, but we know when we’re overindulging. Limit the ultra-processed options as often as possible, whether it’s the holidays or not.
To recap some tactics you can plan ahead, be intentional and not distracted while eating (aka try to not multitask while eating since that can easily lead to grazing). Remember that it takes the brain over 10 minutes to register it is full. Try to be cognizant of what is on your plate and pause and check in to see how much room you actually have to eat.