Summer is an incredibly social season. Everyone worries about gaining weight during the holidays, but between the endless BBQ’s filled with chips and margaritas, beer and burgers, ice cream and rosé… well, it’s hard to stay away! We would never dare suggest you miss all the fun just to stay slim (where’s the fun in that?!). So we reached out to Amanda K. Foti, registered dietitian of Selvera, for tips on healthy ways to tackle your next summer soiree buffet table. Implement her suggestions and maintain a consistent workout routine, and we guarantee your bikini will still fit come Labor Day.
The Lady Loves Couture: Summer parties seem endless. What are the best ways to enjoy the festivities without putting on the pounds?
Amanda K. Foti: Plan ahead! If you have a party coming up on the weekend, keep the days leading up healthy. Definitely don’t skip meals, as this will only slow your metabolism. I also don’t recommend ever showing up to a party hungry — you’re just setting yourself up to overeat since you will head straight to the food upon arrival. If you’re unsure of what will be served, offer to bring a healthy alternative, like a fruit and yogurt platter or grilled chicken and vegetable skewers. If there is a buffet, be sure to only fill your plate once to keep portions in check and avoid continuous grazing.
TLLC: What barbecue or other summer party foods should be avoided at all costs?
AF: I never recommend my clients to restrict themselves completely. In my experience, this leads to feeling deprived, giving in, and over indulging more than if you just allowed yourself to have a small portion in the first place. I do recommend trying your best to avoid high-carb and high-sugar options, however, since these will just leave you feeling hungry again soon after eating, regardless of the calories consumed.
TLLC: What do you recommend as easy replacements for troublesome, high-fat ingredients at summer parties?
AF: Swapping out sour cream and mayo with Greek yogurt or avocado is one of the easiest and most unnoticeable ways to cut calories and unhealthy fat intake. Dips, as well as potato or pasta salads, work well with plain Greek yogurt, and avocado is great as a replacement to cheese, mayo in tuna salad, and other condiments. Additionally, save some calories with a burger or hotdog by skipping the bun.
TLLC: What about cocktails? Are there low-calorie options you recommend?
AF: If you do plan on having some drinks at an upcoming social event, make sure you avoid drinking alcohol during the days leading up. When drinking, choose wine, light beer, or liquor with non-caloric mixers, like club soda. One tip I always give when mixing with club soda is to drink about half of your drink and then fill it back up with club soda. This will help make one drink last longer, without added calories.
TLLC: If we do overindulge, what should we eat the next day to get back on track?
AF: Just as you shouldn’t skip meals the day of to “save calories,” you shouldn’t skip meals to “make up.” Keep your routine normal with a mix of lean protein and fiber, eating three meals a day with a snack in between. One of the best things you can do is load up on the water, aiming for 64-80 ounces, to rehydrate from any alcohol consumption.
TLLC: Any tips for suppressing appetite, such as chewing gum to keep from eating?
AF: Chewing a minty piece of gum may help ignore a craving by making it unappetizing, but it actually does the opposite of suppressing your appetite. The chewing mechanism actually releases signals and secretions telling your body that food is coming, potentially making you even hungrier. Oftentimes, we mistake thirst for hunger, so try having a glass of water before actually eating to make sure you are truly hungry.
-Casey Sharbaugh is the blogger behind www.comfortablycasey.com
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