Merry and Light: Balancing TFR with Christmas Cheer – The New You Plan

Merry and Light: Balancing TFR with Christmas Cheer

The Christmas season is well and truly here and with the big day and family festivities fast approaching, it’s hard to get away from all those tempting festive treats. If you’re currently following Total Food Replacement, it may seem tricky to know how to manage the Christmas season – whether to keep following TFR, move over to Switch, or to have a short break. Therefore, with this in mind, we have put together a comprehensive guide to help you navigate the festive season while maintaining your health and weight loss goals. This blog will provide you with practical tips, healthier food alternatives, and strategies to enjoy the holidays without derailing your progress.

Christmas in ketosis

Some of our customers prefer to stay fully on plan over Christmas. Know that this is absolutely okay – make the decision based on what is best for you. Choose your favourite packs for the day, add in an extra snack (if you wish) and make sure you post in our Secret Slimmers or Total Facebook groups to find others who are doing the same. This will help you stay motivated and in control.

Whether you’re planning on taking a break from the plan for just Christmas day or longer over the Christmas period, here are our 8 top tips to help you do so without sabotaging your progress:

Taking a short break over Christmas

1. Limit the time you come off plan – Try to plan the time you wish to take off for in advance, so that you stick to it. You may wish to just come off plan for Christmas day itself, or for a few days which may suit you better if you are having several get-togethers of staying away from home. By deciding in advance how long to come off your plan, you’re more likely to get back on track afterwards.
2. If you come off plan you will gain weight – It’s natural to gain a few pounds immediately after coming off plan, due to the fact that your body will start storing glycogen (the body’s preferred fuel). Try not to fixate too much on this – once you get back on plan, your glycogen stores will deplete and you will lose this weight again. However, it’s important to note that if you don’t eat sensibly you could put on a lot more than you anticipated, and this could be a setback. The average person puts on at least 2 pounds over Christmas and never loses this afterwards.
3. Eat sensibly – It’s well known that people often eat in excess of 6000kcal on Christmas day alone (over 3 times the average female daily requirements, and over 7 times the calories you consume on a typical day on plan!) It’s important not to use the festive season as an excuse to go wild. You still need to eat sensibly and watch your intake of foods – particularly those high in sugar and fat. With one mince pie containing a whopping 4 teaspoons of sugar, and 3 mini pigs in blankets containing the equivalent calories of 2 slices of bread, it’s so easy to rack up the calorie intake and gain significant amounts of weight. We’ve put together a list of ideas for you to try below – for both the Christmas dinner itself, and some healthier alternatives for those favourite festive treats.
4. Fill up on vegetables – filling at least half your plate with vegetables will reduce your overall calorie intake, and help you feel fuller for longer. You could use the festive period as a time to experiment with different vegetables and recipes, e.g. spiced red cabbage, roasted butternut squash or spinach creamed with reduced fat crème fraiche.
5. Use a smaller plate – whilst it’s tempting to grab a big plate, choosing and filling a smaller plate or side plate will still leave you feeling like you’ve eaten plenty – it’s all in the mind! The same goes for cakes and desserts; try choosing a child-sized bowl or saucer.
6. Drinks count too – did you know that an average glass of mulled wine has at least four teaspoons of added sugar? Drinks like non-diet fizzy drinks, cordials and fruit juices are all high in sugar too. It’s best to choose diet fizzy drinks and no added sugar squashes, and avoid fruit juice. Don’t forget to consider any alcohol too. Check out the table below (all values are approximate):

7. Watch the festive nibbles – all those ‘little’ extras soon add up; the mince pies, Celebrations, stolen, Christmas cake, nuts… Try to stick to regular mealtimes, and limit your snacks to certain key days only.
8. Don’t forget to exercise – make time for including exercise in your diet. Why not go for a family walk on those festive days? Did you know that to burn the calories from one mince pie, you would have to run for 1.6 miles; and you’d have to run for 3.6 miles for a serving of Christmas pudding? (these figures are estimates and would vary based on the individual).

Healthier Christmas Food & Drink Ideas

Christmas Day Menu

Breakfast: 222 kcals

• Tea with milk
• 2 rashers of lean bacon
• 1 medium egg
• 100g of mushrooms (dry fried)
• 100g of grilled tomato

Christmas lunch: 608 kcals

• 150g roast turkey
• 50g roast parsnips
• 100g roast potatoes
• 1 Aunt Bessie Yorkshire pudding
• 50g carrots
• 100g Brussel sprouts
• 100g red cabbage
• 100ml turkey gravy
• 1 tbsp cranberry sauce
• 1 tbsp apple sauce

Optional extras…

• Pigs in blankets: 52 kcals each
• Sage & onion stuffing balls: 73 kcals each
• Christmas pudding, 100g: 301 kcals
• Brandy butter, 1 tbsp: 86 kcals

As we wrap up our guide to navigating the festive season, remember that balance is key. Whether you choose to stay in ketosis, move to Switch, or take a short break, the most important thing is to have a strategy. By implementing the tips we’ve provided, you can enjoy the holiday season without completely derailing your progress. Focus on cherishing moments with loved ones, make informed choices, and be proud of your health journey. Here’s to a happy, healthy holiday season and a strong start to the new year!

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With something for everyone, these bundles offer maximum value and variety to help you stay on track throughout December.

Why December Is the Perfect Time to Start

Don’t let December derail your goals! Whether you’re jumping in fully or following The Switch Plan, starting now means:

• Damage control: Minimise festive indulgence while still enjoying the season.
• A head start on 2025: Build momentum now and enter the new year feeling confident and in control.
• Avoid January delays: Stock up today and skip the post-Christmas rush.

Remember, 2024 was the year of more, and 2025 is YOUR year to thrive. The best way to prepare is to start taking small, powerful steps now.

Shop All 12 Bundles Now

All 12 bundles are available to shop right now on our website. These offers are available until Christmas, pick your favourites and stock up now! Top Tip: These bundles make it easy to stick to your goals or give the gift of transformation to someone special this Christmas!

Your Transformation Starts Here

Every day, more customers are joining us and starting their journey – not waiting for January, but taking control now. Whether you’re ready to dive into Total Plan or ease in with The Switch Plan, there’s no better time to start.

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