Una dieta che tenga conto della condizione femminile durante il ciclo mestruale, degli sbalzi d’umore e dei momenti di debolezza. È la “Bodysense diet”, elaborata dall’annunciatrice radiofonica inglese Judit Wills, che ha compreso quanto le mestruazioni possa influenzare la riuscita di una dieta.
In quel preciso periodo le donne sono più vulnerabili e a tavola commettono davvero numerosi errori, soprattutto a causa della voglia irrefrenabile di dolce. Com’è strutturata la Bodysense? Prima cosa è molto importante redigere un diario annotando tutte le proprie sensazioni, sia emozionali sia fisiche. Avete avuto male di testa dopo aver mangiato? Siete molto stressate? Non ve la siete sentite di fare sport? Dovete scrivere ogni cosa.
A questo punto bisogna aggiungere ovviamente anche i cibi consumati, durante i pasti e per merenda, e le quantità. Con questo quadro sarà possibile verificare le proprie abitudini alimentari e iniziare poi la dieta, che punta a mantenere stabile la concentrazione di zuccheri nel sangue. Questa è la prima differenza con tutte le diete proteiche di moda in questo momento: ammette il consumo di carboidrati.
La dieta è strutturata in tre fasi: la prima inizia due giorni dopo l’inizio del ciclo e dura circa due settimane, fino all’ovulazione. In questo periodo la dieta porta circa 1250 calorie al giorno e si basa sul consumo di verdure e frutta fresca. Dall’ovulazione prende il via la seconda fase, caratterizzata dalla produzione di progesterone, ed è un periodo abbastanza tranquillo. Il fabbisogno energetico della dieta è di 1400 calorie. Infine, l’ultima fase è la settimana che precede l’arrivo del ciclo: in questo periodo si abbassano i livelli di estrogeni e progesterone e aumentano gli sbalzi d’umore. Le calorie al giorno ammesse sono 1600.
Che cosa si può mangiare? Non viene escluso nulla, ma esiste una classificazione degli alimenti, divisi in tre categorie in base alla velocità con cui vengono assimilati. Troviamo glucidi complessi a lento assorbimento (legumi, riso integrale, broccoli, cipolle e spinaci), poi ci sono quelli medi, che danno energia per più tempo come le patate, il pane e la pasta integrale, ma anche alcuni frutti. Infine, quelli a rapido assorbimento, come zucchero, miele, gran parte della frutta (tipo l’uva), il pane bianco e la pasta. Bisogna fare attenzione al loro consumo in base alla fase della dieta: nella seconda, si dovrebbero mangiare quelli i cibi primo e del secondo gruppo, il terzo gruppo va evitato nella terza fase. Non sono escluse né le proteine né i grassi.
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