How to survive the New Year's table without a "food coma": 4 proven strategies from a nutritionist

New Year's holidays are usually not just about the Christmas tree and gifts, but also a generous table with numerous dishes. Festive feasts should be enjoyable, not disruptive, but that's exactly what happens when the body goes into "food overload" mode. Why does it occur even after seemingly harmless dishes, how to know when enough is enough, and what simple steps can help you get through the New Year without bloating, heaviness, and exhaustion? We'll discuss all of this. LIGA.net We asked nutritionist Maria Ivasiuk and explain how to make the holidays easier for your body. Basic rules of nutritionNutritionist Maria Ivasiuk explains that one of the most difficult tasks during a festive feast is to control so-called hedonic hunger, i.e., the desire to eat not because of physiological need, but for pleasure."This is often observed in those who have been living under a strict diet of restrictions and prohibitions for a long time. The brain begins to react more acutely to taste stimuli and 'forbidden' foods," says Ivasiuk.She adds that scientific research does not confirm the existence of a classic sugar addiction. Weight gain is not associated with individual products, but with a chronic excess of energy, regardless of its source. However, myths about "sweet addiction" or "forbidden foods" remain common and can intensify hedonic hunger.To avoid heaviness and discomfort after a feast, the expert advises following a few basic rules of eating behavior.Create a balanced plate.Half of it is vegetables, a quarter is protein, a quarter is complex carbohydrates, plus some healthy fats. This helps control portion size and avoid automatic "finishing off" the meal.Eat slowly and mindfully.Take breaks and listen to your satiety cues. The signal of fullness reaches the brain in 15–20 minutes, so rushing can easily lead to overeating.Overeating is stressful for the entire body, so the main principle is moderation and attentiveness to your own feelings. Then festive food brings pleasure, not discomfort the next day.What to eat first: salad, protein, or something light?As Maria Ivasiuk, a popular blogger, explains, The advice "salad first, then protein, then carbohydrates" doesn't always reflect the real way., which people eat during the holidays."In practice, people eat a mixed diet: a little salad, some Olivier salad, a canapé with caviar, a piece of meat with potatoes – and that's perfectly natural. All these dishes already contain a combination of macronutrients, and they still end up in the stomach together," Ivasiuk explains.The order of dishes, the nutritionist emphasizes, has almost no effect on digestion, contrary to popular advice on social media. Carbohydrates begin to be digested in the mouth, and fats in festive dishes slow down gastric emptying – so the sequence "salad-protein-carbohydrates" is not of fundamental importance.The exception is simple carbohydrates and fruits.They sharply raise blood sugar levels, especially if eaten on an empty stomach or in large quantities. Therefore, it is best to consume them after the main course – this way the portion will be smaller, and the absorption of sugars will be slower.Recommended servings:desserts – up to ~50 g;Fruit – 100–150 g."If you want a big piece of cake, Ivasiuk advises focusing on the feeling in your stomach. After a hearty dinner, it's best to eat 30–50 g. If you want more, it's better to postpone dessert until the next day," says Maria Ivasiuk.Alcohol at the celebrationAlcohol has no "beneficial dose"; there are only low-risk amounts that the body can process, Ivasiuk emphasizes. One serving is 150 ml of wine, 300 ml of beer, or 50 ml of spirits, but the reaction depends on gender, weight, liver condition, and stress, so the main guideline is how you feel.The myth that "a glass of wine is beneficial" is not confirmed: the French paradox has long been refuted – longer life in wine-drinking countries is explained not by alcohol, but by lifestyle.Basic rules for festive alcohol consumption: 1. Do not drink on an empty stomach.A light salad and protein before the first glass of wine slow down absorption and reduce the risk of a hangover. 2. Choose simple drinks and alternate them with water.Drinking water reduces dehydration. Fatty foods do not "protect" against alcohol – this is a myth; they only increase the load on the liver. 3. Drink minimally and consciously.Even small doses increase the risk of cardiovascular disease and dementia. If you drink, do it slowly and choose what you truly love.Foods to avoidNutritionist Maria Ivasiuk explains that there are no absolutely "forbidden" foods on the holiday table – what matters is the context, when exactly you eat, and what else has already been in your diet throughout the day."Instead of strict restrictions, it is much more effective to distribute proteins, fats, and carbohydrates evenly between meals so that the body receives energy gradually," she explains.As for the nature of holiday tables, they are often laden with alcohol, mayonnaise-based salads, fried dishes, and cakes."It's not that these products are 'bad,' but rather that their combination creates a high load on the digestive system: a lot of fat + a lot of sugar + alcohol. This mix slows down digestion, enhances the feeling of heaviness, contributes to overeating, and causes sharp energy spikes," notes Maria Ivasiuk.How to reduce the harm of these products and what to replace them with?1. Mayonnaise saladsLots of fat and little fiber.What to do: Choose salads without mayonnaise or replace it with Greek yogurt. Ask for a smaller portion and add more vegetables.2. Fried and fatty foodsSuch dishes take longer to digest and cause a feeling of heaviness.What to do: Opt for baked, stewed, or grilled options. If you crave something fatty, limit yourself to one serving.3. AlcoholIt puts a strain on the liver, and even more so with fatty foods.What to do: choose a glass of dry wine instead of strong alcohol, drink slowly and alternate with small sips of water.4. Cakes and other dessertsThe combination of sugar and fat causes sharp spikes in glucose and adds heaviness.What to do: a small piece instead of a large one, alternatives – berries or fruits (100–150 g). A small candy also "satisfies" the craving for sweets.What to do after a feastAfter a hearty dinner, there's no need for restrictions, detoxes, or "compensations." Maria Ivasiuk says it's enough to return to your usual habits. For example:1. Drinking regimenDrink water as usual – 30–40 ml/kg per day.There is no need to specifically increase your fluid intake after a feast.If you've had alcohol, take a few sips of water from time to time (100–150 ml).The next day, listen to your natural thirst and drink gradually.2. Light activityA walk after a meal reduces heaviness and improves well-being.This is not a "cure" for overeating, but a useful habit: 7,000–8,000 steps a day, and on holidays you can do 10,000–12,000.Add movement throughout the day – this reduces the risk of unnecessary snacking.3. Meals for the next dayDon't let yourself get too hungry – balanced portions throughout the day help prevent overeating in the evening.After the feast, it's enough to return to your usual diet, without strict restrictions.4. Are enzymes necessary?Enzymes are prescribed only by a doctor for proven digestive disorders.In a healthy person, they do not speed up digestion after overeating and do not relieve heaviness.The most effective way to alleviate the condition is a light walk.If heaviness occurs frequently, you should consult a family doctor or a gastroenterologist.How to politely decline a second helping at a festive tableNutritionist Maria Ivasiuk emphasizes that your "no" is an act of self-care, and that's enough. To make your refusal sound gentle and natural, you can use four universal strategies.1. Plate the dish immediatelyWhen you serve yourself the desired portion, it signals to those around you that there is no need to add more.To put it mildly:"Thank you, this is enough for me, I've had my fill."It is neutral and rarely causes objections.2. Say "yes," but not right now.This strategy allows you to avoid an immediate second helping, because those close to you hear the consent, but overeating does not occur.For example:"It's delicious, can you pack some for me to take with me?""Thank you, can I have it to go?"3. Shift the focus to taste, not quantity.Emphasize that you appreciated the dish, and the desire to "feed more" will decrease.For example:So delicious, I've already had a chance to enjoy it. Thank you!4. Refer to your well-beingUse neutral wording, without explanations about diets or illnesses:For example:"If I eat more, it will be difficult, and right now I feel so good.""This is enough for me — I want to keep it light."The strategy is chosen individually; the main thing is that you feel good both during and after the feast.Read alsoHow to eat to make your brain work at its best: productivity secrets that will change your day

Comments