Festive tables usually feature many rich foods, special dishes, and an abundance of sweets, often leaving us feeling bloated afterward. The close proximity of days during which we consume these indulgences contributes to this post-holiday discomfort. So, what can we choose to feel better and return to normal eating patterns? Read on for combinations and solutions that will help us "deflate."

1. We Avoid Detox Diets and Starvation

After the holidays, it's crucial to remember that various detox diets or extreme fasting (aphagia) will have the opposite effect of what we desire. Such practices hinder the digestive system from returning harmoniously to its normal state. Feeling simultaneously "stuffed" from holiday foods and extremely hungry doesn't create the right conditions for deflation; on the contrary, it can lead to even more hunger. Additionally, various "herbs" claiming to aid in deflation and weight loss lack scientific basis and can be harmful to health.

2. We Eat Breakfast

Starting our days with breakfast ensures that we'll be full for the first few hours, reducing the likelihood of overeating later. While it's true that breakfast has calories, our focus here is on "how to deflate after the holidays." Breakfast, combined with the hormones released upon waking, aids digestion and provides an initial burst of energy for the day. Opt for a quality breakfast with items like oats, vegetable milk, fruit, and nuts for a light start that contributes to the proper functioning of the digestive system.

3. We Hydrate

Drinking enough water throughout the day contributes to fluid retention removal and hydration. To get rid of fluid retention, it's essential to drink water rather than reduce intake.

4. We Eat Leftovers in Combinations with Other Foods

Thinking that "what we ate, we ate" and the belief that we will eat soufflés, meats, and other rich holiday foods again at Easter is deprivation. This mindset does not foster a healthy relationship with food and our bodies, and, above all, it is not realistic. Holiday foods are delicious, and they often become even tastier when enjoyed as leftovers the next day. If there are a lot of leftovers, consider sharing them with friends or storing some in the freezer. Additionally, choosing to eat leftovers from the festive table in the following days is an excellent option. Create a Nutrition Plate with the remaining holiday foods by placing salad or greens on half the plate, carbohydrates on ¼, and protein on the remaining ¼. Include complex holiday preparations (e.g., cheese soufflé, quiche lorraine, meats with rich sauce, etc.) along with simpler foods you prepare (e.g., roast chicken, scrambled eggs, wholemeal bread, rice, etc.) and salad (e.g., grilled vegetables, colorful salad, sautéed mushrooms, etc.). In the afternoon, you can pair a small sweet or vasilopita with 1 orange and coffee or tea for greater fullness. This approach allows you to gradually feel a sense of deflation, and your digestive system returns to its normal state.

5. We Eat Fruits and Vegetables

Incorporate fruits as snacks, part of breakfast, or even at the end of a meal. Vegetables can occupy half of the Nutrition Plate or serve as the basis for a weekly meal, such as a salad with croutons, cheese, and vegetables. Fruits and vegetables, rich in fiber and water, help you feel full without weighing you down, aiding in the process of "deflating" from the festive table.

6. We Take a Leisurely Walk

Movement contributes to the function of the digestive system, promoting regular bowel movements and alleviating retention. A leisurely walk is an ideal post-holiday exercise, mobilizing the circulatory, musculoskeletal, and digestive systems. It aids digestion and returns the body to a state of normal functioning.

All these solutions will help us "deflate" from the richer foods we may have indulged in during the previous days. Remember, responding to extreme symptoms like stomach distension with another extreme response, such as aphagia, is not the solution. Use the tips above, and you'll be back on track after the holidays in just a week.