Il fabbisogno giornaliero di cibo va suddiviso in tre pasti principali cui si possono aggiungere due spuntini (a metà mattina e a metà pomeriggio). La colazione e il pranzo devono essere i pasti più “ricchi” della giornata, mentre la cena dovrebbe essere il pasto più povero; è preferibile evitare di consumare carboidrati in eccesso a cena, specialmente se in seguito non pratichi alcuna attività sportiva. Di notte, infatti, il fegato ha tutto il tempo per trasformare in grassi tutti i carboidrati ingeriti e non “bruciati” con l’attività fisica. In questa prima settimana, quindi, è d’obbligo iniziare riequilibrando la dieta.
Se hai un indice di massa corporea superiore a 25, una riduzione dell’apporto energetico di circa 300-500 kcal al giorno ti permette di perdere peso senza eccessivi sacrifici. Per ottenere questo risultato basta ridurre un po’ le porzioni di carboidrati. Per esempio mangiare 50gr di pane anziché 100g riduce già l’apporto energetico di circa 150ckal. In parallelo si può aumentare invece l’apporto di fibre, per esempi consumando due insalate fresche al giorno. Un insalata prima di ogni pasto: ti serve per fare scorta di fibre che tolgono la voglia di dolci: basta una ciotola di insalata prima di ogni pasto, condita con un cucchiaino di olio d’oliva e aceto.
Le fibre alimentari sono la parte non digerbile dei carboidrati. Tra i tanti loro benefici, esse rallentano la digestione e l’assorbimento dei carboidrati e dei grassi. In particolare, le fibre solubili come l’inulina, la pectina ecc. presenti nella crusca d’avena e nei legumi, possono attenuare i picchi di glicemia e insulina e ridurre il colesterolo nel sangue. Per ottenere questi risultati basta introdurre cereali integrali e legumi nella dieta quotidiana e ricorrere agli integratori di fibre: una bustina al giorno in abbondante acqua, lontano dai pasti, per cicli di un mese.
Una dieta ricca di carboidrati raffinati e povera di fibre finisce sempre con l’alterare la normale flora microbica intestinale, favorendo la proliferazione di batteri patogeni (disbiosi). Ciò porta a fenomeni fermentativi e putrefattivi che si manifestano con pancia gonfia, meteorismo (aria intestinale), flatulenza, rumori nella pancia, non necessariamente associati a sovrappeso. L’assunzione di fermenti ttici vivi (probiotici) puà migliorare brillantemente 1a situazione giàIl fegato è un organo centrale nel metabolismo dei carboidrati.
Nella fase iniziale di una dieta occorre quindi aiutarlo a drenare le tossine accumulate. Un ottimo rimedio è Galium in preparazione omotossicologica che attiva i sistemi enzimatici disintossicanti cellulari. Se ne assumono 10 gocce 3 volte al giorno, lontano dai pasti, per 2-3 settimane.
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