Jak przetrwać okres świąteczny podczas realizacji planu dietetycznego?
Isabella Taylor
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Ekspert Diets Premium • 24.03.2026
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Zweryfikowane merytorycznie przez dietetyka klinicznego:
Treść artykułu została zweryfikowana pod kątem zgodności z normami żywieniowymi IŻŻ, WHO oraz standardami klinicznymi PTGiP.
| Ekspert Diets Premium Isabella Taylor | min czytania 8 min | Zweryfikowane merytorycznie przez dietetyka klinicznego 24.03.2026 |
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Najważniejsze fakty w pigułce
Okres świąt Bożego Narodzenia i Nowego Roku stanowi jeden z najbardziej wymagających czasów dla ludzi, którzy realizują plan mający im pomóc osiągnąć pragnioną sylwetkę. Niezależnie od tego, czy jesteś na restrykcyjnej diecie, czy budujesz masę mięśniową, zawsze powinniśmy starać się w pełni wcielać w życie nasze postanowienia żywieniowe. Jest to plan działania przeznaczony dla najbardziej uporczywych i motywowanych osób, które nie mają trudności z odrzuceniem świątecznych smakołyków. Co jednak, jeżeli nie jesteśmy tak silni i zdecydowani w swoim wyborze? Jak możemy sobie poradzić ze świątecznymi pokusami i nie dopuścić do zniweczenia efektów, które dotychczas udało nam się osiągnąć?
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The ability to strive for moderation is always beneficial
The holiday season is the time spent close to our loved ones. It is a time when we replenish our energy and gather strength for further activities, including nutrition and training. A few days of slight deviation from the proposed plan should not have a negative impact on our health or body shape if we follow a few important rules. First and foremost, we should strive for moderation. We strive to eat the same number of meals as before. Eat slowly and leave the Christmas table with a feeling of a slight hunger. Our brain only receives a signal of the absolute volume of the food we eat after about 20 minutes, and then we begin to feel full. Thanks to these simple methods, we can avoid overeating and consuming excessive calories. If we decide to have a piece of cake, we should make sure that it is consumed after a meal as a dessert, not as a snack. In this way, if we are already full from a full-fledged lunch, we will not want to eat so much sweets.
Provide appropriate hydration!
Appropriate hydration of the body is extremely significant. Research has demonstrated that appropriate fluid provision is linked with maintaining suitable physiological reactions that impact human energy metabolism. Adequate water availability enables easier passage of food through the intestines, which further aids in reducing symptoms such as bloating, gas, or constipation. Therefore, to ensure the body functions correctly, it is essential to provide it with continuous hydration through regular consumption of small amounts of water.
Beneficial recommendations
Let us attempt to employ several tricks to facilitate and lessen the number of calories in classic dishes.
Key Advice Regarding Nutrition
1. When preparing fish and meat, we should opt for cooking methods such as baking, steaming, or grilling without the use of oil, instead of frying them in deep fat with wheat flour or breadcrumbs. 2. When preparing sauces and thickening soups, it is recommended to use natural yogurt or milk instead of high-fat cream. 3. We should avoid preparing snacks and adding bacon. Instead, we can use boiled onions that can effectively replace bacon. 4. When preparing bigos, we should avoid adding fatty bacon or sausage. As a meat side dish, we can choose poultry or beef. 5. When preparing salads, it is recommended to add natural yogurt or Greek yogurt instead of mayonnaise. 6. Herrings are valuable, especially when prepared in natural yogurt instead of cream. We should also remember to maintain physical activity. It is important to maintain the level of activity recommended by specialists during the holidays. If we need a break from the gym, we can choose a family outing, a joint snowball fight, or sledding with our children. Not only will we strengthen our family bonds, but we will also increase our physical activity, burn excess calories, and digest food faster. We should also remember that the holidays are a time when deviations from the diet and training plan may occur, but it is important to maintain the body weight that we have worked so hard for.
How to endure the festive period on a dietary regimen? Recipe suggestions
Below are our suggestions for traditional holiday dishes that will aid in maintaining your diet.
Cooked carp with almonds and sesame along with grilled cucumber
Required ingredients for 2 people: – Carp filet – 300 g (2 servings), – Almonds – 40 g (3 tablespoons), – Sesame – 10 g (1 tablespoon), – Lemon juice – 10 ml (1 tablespoon), – Cucumber – 500 g (2 small pieces), – Olive oil – 10 g (1 tablespoon), – Basil – 2 branches. Nutritional information per serving: Calories: 406 kcal, Protein: 35 g, Fats: 25 g, Carbohydrates: 7.1 g, Fibers: 5.5 g. Preparation: 1. Commence with preliminary preparations by preheating the oven to 180°C. 2. Clean and dry the carp filet, drizzle it with lemon juice, and sprinkle it with basil. Allow it to sit for 15 minutes to absorb the flavors. 3. Coat the filet with olive oil, then sprinkle it with almonds and sesame. 4. Place the filet on baking paper and bake it in the oven for 15 minutes, then turn it over and bake it for another 10 minutes. 5. Prepare the cucumber by washing and slicing it. Blanch it in a pan without oil, or bake it in the oven until soft. 6. Serve the carp filet on cucumber slices.
Celebratory Sauerkraut Stew
Ingredients for 2 servings: Sauerkraut - 300g, Chicken breast fillet - 200g, Onion - 1 medium, Olive oil - 10g (1 tbsp), Dried mushrooms, preferably porcini - 20g, Tomato paste - 200ml, Bay leaves - 2 pieces, English herbs - 5g (1 tsp), Marjoram - 2 pinches, Pepper, Salt, Chewing gum to taste. Nutritional values per serving: Calories: 250 kcal, Protein: 26.5g, Fat: 7g, Carbohydrates: 19g, Fiber: 12.9g. Preparation: 1. Soak the mushrooms in warm water. 2. Peel and chop the onion and chicken into cubes. 3. Season and sauté the onion and chicken in olive oil until golden brown. 4. Rinse the sauerkraut, chop finely and add to a pot. 5. Cover the sauerkraut with tomato paste and cook on low heat. 6. Add the onion and chicken. 7. Add the mushrooms and spices and cook until tender.
Marinated herring fillets in yogurt with pickled cucumbers
Ingredients list for 2 people: – Herring filet a’la matjas – 200 g (2 large fillets), – Natural yogurt – 400 g, – Pickled cucumbers – 120 g (2 pieces), – Onion – 100 g, – Bay leaves – 3 pieces, – Pepper. Nutritional values per serving: calories: 305 kcal, protein: 24.4 g, fat: 16.6 g, carbohydrate: 13.5 g, fiber: 1.5 g. Preparation method: 1. Soak the herring in cold water for 2–3 hours. Change the water at least once. 2. Peel and dice the onion. 3. Peel the cucumbers, dice them and mix them with the onion. 4. After 4 hours, remove the herring from the water, dry them and cut them into smaller pieces. 5. Mix the onion and cucumbers with the yogurt. Season with pepper and bay leaves. Add the herring. 6. Let it sit in the refrigerator for at least 3 hours.
A wholesome raw vegetable salad
Composition for 2 portions: Carrots – 150 g (3 average pieces), Parsley – 100 g (2 average pieces), Celery – 80 g (2 medium layers), Potato – 110 g (1 large piece), Canned green peas – 70 g (1/2 cup), Pickled cucumber – 120 g (2 parts), Natural yogurt – 150 g, Seasoning: Salt and pepper. Nutritional values per serving: Calories: 185.5 kcal, Protein: 9.5 g, Fat: 2.9 g, Carbohydrates: 25.8 g, Fiber: 15.3 g. Preparation: 1. Wash and cut into cubes carrots, celery, parsley and potato, place in bowls. 2. Add green peas, diced pickled cucumber and yogurt to the vegetables. 3. Season with salt and pepper. Thoroughly mix.
This is a sweet fruit dish
Ingredients for 2 people: buckwheat groats - 90 g (0.9 bags), dried apricots - 40 g (4 pieces), dried plums - 40 g (4 pieces), dried cranberries - 25 g (1/2 handful), almonds - 15 g (1 tablespoon), cinnamon - 2 g (2 pinches). Sweet sauce: honey - 25 g (2 tablespoons), lemon juice - 10 ml (1 tablespoon). Nutritional values per serving: calories: 396.5 kcal, protein: 8.9 g, fat: 5.1 g, carbohydrates: 70.5 g, fiber: 11.7 g. Preparation: 1. Cook the buckwheat groats according to the instructions on the package. 2. Rinse the dried fruits and cut them into cubes. 3. Add the fruits to the groats. 4. Mix the honey with the lemon juice and pour the mixture over the groats and fruits. 5. Sprinkle almonds and cinnamon over the entire mixture. We wish you a tasty and healthy Christmas.
Isabella Taylor
✓Ekspert Diets Premium
Ekspert zespołu Diets Premium. Specjalizuje się w planach żywieniowych, sportach siłowych oraz planach treningowych.
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