Post-Holiday Diet Plan: Dr. Maya Rosman’s Proven Method for Fast, Healthy Weight Loss

Well-known dietitian and host of a weekly health show, Dr. Maya Rosman, recently addressed the common concern of post-holiday weight gain and how to return to a healthy routine. According to her, gaining weight during the holiday season is almost inevitable, but getting back on track is easier than you think. 

“The cliché ‘I’ll start my diet after the holidays’ is absolutely true,” she said. “It’s a full month of big family meals loaded with calories. Even if you skip dessert or a few dishes, weight gain is hard to avoid. Most people put on about 2 kilos (around 4.4 lbs). Now is the time to wake up, eat clean, move more, and help the body get rid of the extra baggage.”

No to “Magic” Products, Yes to Smart Nutrition

Dr. Rosman warns against the many trendy diet products flooding the market. From weight-loss teas to appetite-suppressing shoe inserts, she makes her stance clear: “Some of these products are ineffective, and others might actually be harmful. The body doesn't like extreme diets. When it feels starved, it adapts by slowing down your metabolism- making weight loss harder in the long run.”

She also addresses several popular dieting approaches, from paleo to intermittent fasting, and highlights one key pattern that shows consistent results across research: “High-protein, low-carb diets are proven to be the most effective- not just for weight loss, but also for maintaining muscle mass and improving health markers like blood sugar and cholesterol.”

What Should You Do?

Her advice is to cut down on bread, pasta, rice, and potatoes, and to focus on protein including lean meats, fish, eggs, dairy, and legumes. This approach helps reduce cravings and supports faster, more sustainable weight loss.

If you can’t live without carbs, she has a solution: “I developed a fast-track diet where carbs are only allowed in the morning- when your ability to control cravings is stronger. From lunchtime onward: just protein and vegetables, with no sugar or carbs. It works brilliantly.”

Dr. Roseman’s Sample Daily Menu (from her Facebook course)

• Breakfast: 2 slices of low-calorie bread + 5% white cheese or 9% yellow cheese, vegetables, and a hot drink

• Mid-morning snack: A piece of fruit

• Lunch: Grilled chicken or fish / 1 cup of legumes, oven-roasted vegetables, and a large salad

• Afternoon snack: Protein yogurt (if no meat was eaten earlier), or 15 almonds, or a fruit + hot drink

• Dinner: Egg, shakshuka, a can of tuna, or half a cup of 5% cottage cheese + vegetable salad

• Evening snack: Yogurt or 15 almonds

This diet includes approximately 1,000 calories per day and is designed for women. Men can add a bit more protein to lunch and dinner to meet their nutritional needs.

Dr. Rosman’s approach is refreshingly realistic made up of smart habits and balanced eating, with room for flexibility and long-term success.