Myth Busting: Fasting Before the Feast - CulinArt Group

Eat Well Blog

Myth Busting: Fasting Before the Feast

CulinArt’s Dietitians debunk the popular myth that fasting before you feast is a useful healthy holiday hack!

In anticipation of a delicious festive feast, many people believe that skipping breakfast or lunch is an effective way to keep calories in check and prevent themselves from “over-doing it”. While this seems like a practical approach, research suggests otherwise. Skipping meals during the day may result in overeating. It is especially important to have breakfast, as research shows that those who eat this important morning meal tend to consume fewer calories throughout the day. Include lots of fiber by eating fruits, vegetables and whole grains; these foods will satisfy hunger and are lower in calories. Arriving to a holiday meal feeling famished may lead to over-consumption of “empty calorie” foods, those high in sugar and added fats, as your body will crave foods that will raise your low blood sugar after having fasted all day.

There are many strategies to help you avoid overeating:

  • An hour or two before the holiday meal have a balanced snack that incorporates carbohydrate and/or protein-Greek yogurt, fruit and a piece of cheese, or a small handful of nuts are good options that will curb your appetite and keep blood sugar steady.
  • Using a smaller plate encourages proper portion sizes and allows you to be mindful of your hunger and fullness cues.
  • Begin by filling your plate with fiber rich vegetables and salad and then move on to the entrees and desserts.
  • Eating a salad before your meal can help you feel more satisfied due to the high fiber content.
  • Take stock of the options available and choose foods that you truly want to eat.
  • Eat slowly; take time to enjoy every bite and focus on the family and friends that surround you.
  • Before you go back for seconds wait 10 minutes to see if you really still are hungry.
  • Remember, liquid calories count too! Flavored water, seltzer, and unsweetened teas are all calorie free and will help keep you hydrated. If you choose to consume alcohol containing beverages or seasonal favorites such as egg nog remember to do so in moderation and always alternate with water or other low calorie beverages.

All in all – we want you to enjoy the holiday season rather than thinking about what and when you will be eating. No need to “save your calories” for the yummy holiday meals – eat normally, listen to your cues, and fuel your body according to its everyday needs.

Enjoy all of your favorite foods, enjoy the company of friends and family, and enjoy the overall joy that the holidays bring.

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  • December 11, 2019

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What our clients are saying

“I wanted to take this moment to thank you and your staff for making the Athletic Celebration absolutely wonderful. I cannot say enough great things about the event. The food was outstanding and the service was fantastic. Thank you for your help from start to finish.”

“I would like to thank you and your staff for helping to make our Annual Holiday Party a Great Success.  You did an Amazing job from the décor, the food and the service you provided! I have heard nothing but great comments. As always, I enjoyed working with you and your team.”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“Just want to take a moment to thank you for running such a great kitchen. It’s been a huge benefit to have such a delicious and various assortment of foods to choose from, all without having to leave the building. I’m always amazed at the daily variety and the quality of food that is offered. The cafeteria has made my food choices as easy as can be.”

“Yesterday I ordered the special (Bloody Mary Burger) which was one of the best burgers I’ve ever tasted, [but] this e-mail is not to praise the burger.  Eating the burger reminded me of the great service, professionalism, the smiles, the knowledge and the great food that I have come to love each and every day.  Your team, who really work as a team, take their time to explain nutrition and meal ideas, and encourage healthy eating.  I wouldn’t change one thing about this crew. I would like to extend my heartfelt gratitude for their hard work each and every day.”

“What a difference a top chef makes to student satisfaction and enjoyment of campus life!  At a recent boarding school conference, food was mentioned as a key retention method and it is really true. The comforts of home are found in good food and meals enjoyed with friends. We couldn’t be more pleased with the healthy and delicious daily options presented by our chef and his team. Frank even has a suggestion box, so he is always open to new ideas and he even offers cooking classes for our students!”

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“I hope you do the food service in heaven.”

“Even though we see challenges every day, each one of you rises to the occasion and makes it seem so easy. I cannot express how impressive it is to see you all work in such a fashion. You are true professionals.”

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