No need to diet this festive season: These expert-recommended habits can help you indulge guilt-free

According to his plan, you can still indulge in treats without the guilt. The one-plate rule encourages a balanced approach, with a quarter of your plate dedicated to fried foods, another quarter to protein, and the rest to carbohydrates, alongside a bowl of veggies to keep you full. But does this method really work, and how can you navigate the festive season without gaining extra pounds?

Effectiveness of this approach

Sadhna Singh, a nutrition expert at Here Now Official, tells indianexpress.com, “This rule is effective for portion control. It prevents overeating by limiting your intake to one plate of food. By carefully selecting nutrient-dense foods such as protein, fibre, and healthy fats, you can reduce overall calorie consumption.”

Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “The ‘Diwali one plate rule’ can be effective for portion control. However, be mindful of plate size, food choices, hidden calories, and emotional eating. Prioritise healthy meals, hydration, mindful choices, and physical activity for a balanced and mindful Diwali.”

However, Singh says, a common pitfall is loading the plate with high-calorie, fried, or sugary items, which can undermine the benefits of the rule, she explains. “Research shows that portion control can significantly impact weight management, particularly during festive seasons.”

Can walking 10k–12k steps in the morning make a significant difference?

Singh mentions that walking 10k–12k steps can “burn between 400 to 600 calories” and helps improve metabolism, making it easier for your body to process the high-calorie foods commonly eaten during festivals. 

Exercise before indulgence increases insulin sensitivity, she says, which means your body handles glucose more efficiently, reducing the risk of blood sugar spikes. 

However, Malhotra stresses, the effectiveness depends on factors like individual metabolism, intensity of the walk, and the overall calorie surplus. “It’s best to combine this with mindful eating and other physical activities for optimal weight and medical condition management.”

Focus on mindful eating by being aware of portion sizes and choosing healthier alternatives whenever possible. (Source: Freepik)

Importance of structuring lighter meals earlier in the day when you know you’ll indulge at an evening event

Consuming lighter, nutrient-rich meals earlier in the day is crucial for managing overall caloric intake and preventing overeating at festive events, states Singh. “These meals should emphasise high-fibre foods like vegetables, lean proteins, and healthy fats to keep you full and balanced without consuming excess calories.” 

“Consuming smaller, balanced meals with lean proteins, complex carbohydrates, and healthy fats can prevent excessive hunger and impulsive eating later. This strategy helps maintain blood sugar levels, reducing the likelihood of overindulging at the evening event,” remarks Malhotra.

Common mistakes people make during festive eating and how to avoid them

Some common errors include skipping meals, says Singh, which leads to overindulgence later, or choosing calorie-dense sweets and fried foods without moderation. “Mindless snacking while socialising is another issue, as it can add up quickly in calories.” 

To mitigate these risks, Malhotra suggests that individuals should prioritise portion control, opt for nutrient-dense foods, and maintain regular physical activity. Additionally, mindful eating practices, such as consuming meals slowly and paying attention to hunger and satiety cues, can further aid in preventing overindulgence.

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