ALL THE YUM WITHOUT THE TUM!

It’s the season of overindulgence, but with these handy tips you can have your cake – and eat it too THE COCKTAIL PARTY THE CHRISTMAS FEAST

BRAAI and beers, crispy fried chicken, piles of potato salad, ice cream, gifts of chocolate, icecold cocktails as you chill with your friends and family . . . It’s the season of indulgence all right.

But if you’ve spent all year religiously sweating it out at the gym and eating healthily, does this mean enjoying the silly season will see 11 months of hard work fly out the window?

Not necessarily. A month of letting go won’t cancel all that progress you made – if you’re smart about it. Here’s how you can indulge sensibly over the festive season. Be wary of cocktail snacks and canapés (such as samoosas, pastries and mini quiches) as they’re usually high in carbs and fat, warns registered dietician Lila Bruk of Cape Town. Try to have a filling, healthy meal before you head out – you’ll be less tempted to snack. If you must have a canapé, go for high-protein ones containing chicken or meat. And eat nuts rather than crisps or chips. When it comes to party booze, it’s best to stick to red wine or whisky, recommends registered dietician Ashleigh Caradas of Johannesburg. For cocktails, opt for sugar-free mixers or drink soda water, lime and vodka. Avoid sugary drinks and fruit juice bases, or ask for half-fruit juice, half-water. Don’t skip meals before the main event. If you know you’re going to have a big lunch or dinner, it’s tempting to avoid eating beforehand to “save” kilojoules – but depriving yourself can have the opposite effect. If you’re ravenous by the time that festive meal is served, you’re far more likely to binge.

Eat regularly. This helps to stabilise your blood sugar levels, making it easier to control how much you eat and say no to too many tempting treats, explains registered dietician Wendy Lord from Johannesburg.

A little goes a long way. “Indulge in your favourite treat but have a smaller portion,” she says. “You don’t need to watch everyone eating all the ‘good stuff’. After the first few mouthfuls, the taste of the food is less intense.”

Bear in mind that you won’t gain weight from one indulgent meal, experts say. Enjoy your Christmas meal and compensate by eating lighter meals for the rest of the day, such as a fruit salad for breakfast and a vegetable salad for lunch or supper.

If you do want to cut corners with your Christmas meal, reduce fat by trimming the skin and fat off the meat, and avoid oily sides such as roast potatoes. You can also try to say no to dessert.

Avoid after-dinner nibbles and snacks such as the chocolates and biscuits that come out after dinner, dietician Lila Bruk recommends. Treats after a big meal are unnecessary and often only make you feel uncomfortably full.

Support your gut and liver during the festive season. A good probiotic and combination liver support (such as milk thistle plus sulforaphane) might soften the blow, says nutritional therapist Hannah Kaye. Ask your pharmacist to recommend one.