Weight Gain in a Day: Gaining 4 pounds in a day is common after large meals, but not all of it is fat; much of it is water and the weight of the food consumed.

Excess Caloric Intake: Consuming more calories than needed leads to excess glucose being converted into fat.

Calories and Fat Conversion: For example, eating 5000 calories in a day can result in gaining around 160 grams of fat after accounting for metabolism, digestion, and glycogen replenishment.

Water Weight: The majority of weight gain after a large meal is due to water retention and the weight of undigested food.

Pre-Festive Day Preparation: To minimize weight gain, stop eating earlier the day before and exercise in the morning to deplete glycogen reserves.

Mindful Eating: Eat slowly and mindfully, taking about 20 minutes for your brain to register fullness, and avoid second servings.

Satiety Hormone: Foods high in healthy fats and proteins, like eggs, nuts, avocado, and Greek yogurt, stimulate the release of cholecystokinin, a hormone that promotes fullness.

Hydration: Drinking plenty of water can prevent mistaking thirst for hunger and can increase metabolic rate by 30%.

Balanced Diet: Allow yourself to enjoy festive foods in moderation to avoid guilt and weight cycling. A flexible diet pattern is more sustainable.

Frequent Small Meals: Eating small, frequent portions can keep the metabolic rate higher and prevent glucose and insulin spikes.

Orlistat (Xenical): This medication inhibits fat absorption by 30% and is useful for managing weight with fatty meals.

Acarbose: Effective for people with diabetes, this medication decreases absorption of complex carbohydrates by inhibiting alpha-glucosidase.

White Kidney Bean Extract: Acts as a starch blocker, preventing the absorption of 4-7% of total calories by inhibiting alpha-amylase.

Glucomannan: A dietary fiber that absorbs water, expands in the stomach, and inhibits calorie absorption, increasing satiety.

Psyllium: Another soluble fiber that binds water to create a gel-like structure in the stomach, aiding in satiety and reducing calorie absorption.

Disclaimer:

This information is provided for general knowledge and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your doctor for any questions or concerns you may have about your health.