Dos and Don’ts of Eating on Christmas Day While Taking GLP-1 Medications

Navigating the Festive Feast on GLP-1 Medication

Christmas is a time for celebration, family, and, of course, delicious food. However, if you’re taking GLP-1 medications, the holidays can bring unique challenges in balancing the joy of indulging with the goal of maintaining your health. The good news is that with a mindful approach, you can enjoy Christmas without derailing your progress. At Ample Health & Wellness, we’re here to provide you with practical tips to stay on track while making the most of this festive season.

Do: Prioritize Protein and Fiber-Rich Foods

Christmas meals often feature a variety of dishes, making it easy to choose options that support your health goals. Focus on lean proteins, such as turkey or roasted chicken, as they help with satiety and stabilize blood sugar levels. Complement these with fiber-rich vegetables like Brussel’s sprouts, green beans, or roasted sweet potatoes. Fiber not only aids digestion but also promotes fullness, which aligns with the appetite-regulating effects of GLP-1 medications

Don’t: Overindulge in High-Sugar or High-Fat Foods

Traditional holiday treats, like cookies, pies, and creamy casseroles, can be tempting, but they may not sit well with your body while on GLP-1 medications. Overeating high-sugar or high-fat foods can lead to discomfort, such as nausea or bloating, which are common side effects of the medication. Instead, enjoy these foods in moderation or opt for healthier versions of your favorite dishes

Do: Practice Mindful Eating

Mindful eating is a powerful tool during the holidays. Take the time to savor each bite, chew slowly, and listen to your body’s hunger and fullness cues. GLP-1 medications can make you feel satisfied with smaller portions, so honor that signal by serving yourself modest amounts. Mindful eating not only enhances your enjoyment of the meal but also helps prevent overeating.

Don’t: Skip Meals Leading Up to Christmas Dinner

It can be tempting to “save room” for the big feast by skipping breakfast or lunch, but this approach often backfires. Skipping meals can lead to excessive hunger, making it harder to control portions later in the day. Instead, eat balanced meals earlier in the day that include protein, healthy fats, and fiber to keep your blood sugar stable and your appetite in check.

Do: Stay Hydrated

Staying hydrated is especially important during the holidays. Drinking water not only supports digestion but also helps you distinguish between hunger and thirst. Aim to drink a glass of water before your meal and throughout the day to maintain optimal hydration.

Don’t: Forget About Movement

While Christmas is a time to relax, incorporating some light activity can benefit your digestion and overall well-being. Consider taking a post-meal walk with family or engaging in a fun activity like a holiday dance party. Movement can also help stabilize blood sugar levels and reduce the risk of bloating or discomfort.

How Ample Health & Wellness Can Help

At Ample Health & Wellness, we understand that the holidays can be both joyous and challenging when managing weight loss goals. That’s why we’re here to provide you with the tools and guidance you need to thrive. Our coaching programs offer personalized strategies to navigate special occasions, build healthy habits, and support your journey with GLP-1 medications.

Celebrate with Balance and Joy

Christmas is a time to celebrate, and with the right approach, you can enjoy the festivities while staying true to your health goals. By focusing on mindful eating, balanced choices, and self-care, you can make this holiday a joyful and nourishing experience. Remember, you’re not alone on this journey—Ample Health & Wellness is here to support you every step of the way.

References

Nauck, M. A., & Meier, J. J. (2016). Pharmacotherapy of type 2 diabetes: GLP-1 receptor agonists. Metabolism, 65(9), 1452-1463.
Lean, M. E. J., & Malkova, D. (2016). Appetite control and energy balance: Impact of exercise. Obesity Reviews, 17(S1), 67-76.
Harvard T.H. Chan School of Public Health. (2021). The importance of hydration. https://www.hsph.harvard.edu