L’accumulo di grasso è generalmente frutto di uno squilibrio fra l’assunzione di cibo e il dispendio energetico. Per perdere peso, quindi, è importante da un lato ridurre le calorie e dall’altro aumentare il dispendio energetico, come? Con la dieta termogenica! Vediamo insieme di cosa si tratta e quali sono gli alimenti “brucia grassi”.
Dieta termogenica
Con il termine termogenesi s’intende l’insieme dei processi metabolici che portano alla produzione di calore e quindi di energia da parte del corpo. Per favorire questi processi, oltre allo sport, si può ricorrere alla dieta termogenica, che consiste appunto nell’assunzione di cibi per i quali il nostro organismo utilizza energia, producendo calore. In realtà tutti gli alimenti sono termogenici, ma alcuni lo sono più di altri. In linea di massima si può dire che le proteine, tra i nutrienti, hanno un effetto termogenico più alto rispetto ai carboidrati e ai grassi.
Cibi brucia grassi
- Carni bianche: hanno un basso apporto calorico e apportano grassi polinsaturi che il nostro organismo non è in grado di produrre autonomamente, ma che sono essenziali.
- Frutta e verdura ricca di vitamina C: l’acido ascorbico o vitamina C aiuta è un potente brucia grassi naturale. Inoltre migliora l’assorbimento del ferro e stimola la produzione di collagene, elemento di sostegno della pelle. I cibi più ricchi di vitamina C sono: ribes, prezzemolo, peperoni, broccoli, kiwi, cavolini di Bruxelles, erba cipollina, crescione, fragole, litchi, arancia, limone, mango, spinaci, lamponi, meloni, patate dolci, ravanelli, bietole, zucca, rucola, fave, asparagi.
- Cipolla: è un vero concentrato di vitamina A, C ed E, ma anche di potassio. È un’alleata preziosa contro la cellulite e la ritenzione idrica poiché stimola la diuresi e quindi combatte il ristagno dei liquidi.
- Insalata verde: povera di calorie, ma ricca di fibre limita l’assorbimento degli zuccheri e ha un ottimo potere anti-fame.
- Farina d’avena: è un ottimo potere saziante. Se consumata a colazione può aumentare il metabolismo del 10%.
- Aceto di mele: è un alleato della linea poiché placa l’appetito e aiuta ad accelerare il metabolismo. Si diluiscono 2 cucchiai in 1 bicchiere d’acqua prima dei pasti principali.
- Alghe: stimolano il metabolismo poiché sono ricche di iodio e agiscono sulla tiroide. L’alga Kombu e l’alga Wakame sono tra gli integratori più usati nei regimi dietetici e vantano anche una spiccata azione disintossicante. Anche la spirulina ha un buon potere saziante grazie all’elevato contenuto di proteine ad alto valore biologico. Non a caso si usa come sostituivo dei pasti. Si assume nelle dosi di 5-10 g a cena o a pranzo. Alternativa alla spirulina, la clorella, ricchissima di vitamina B12 e provitamina A. L’alga Hiziki, invece, è una buona fonte di fibre ed ottima per sgonfiare la pancia.
- Tè verde: oltre ad avere una spiccata azione antiossidante, vanta anche proprietà brucia grassi e limita, nello stesso tempo, l’assorbimento degli stessi. Inoltre ha un ottimo potere drenante ed è povero di calorie. Si consigliano almeno 3 tazze al giorno.
- Peperoncino: ricco di capsaicina, un particolare principio attivo presente nelle bacche e nei semi responsabile del caratteristico sapore piccante, placa il senso di fame e stimola il metabolismo basale.
- · Pepe nero: una spezia largamente impiegata per insaporire le carni o il pesce, grazie alla piperina, il suo principio attivo, aiuta a controllare il peso corporeo, stimolando la termogenesi. Attenzione a non eccedere però, perché a lungo andare può causare problemi gastroenterici, inoltre non è indicata in caso di emorroidi, gastrite, ipertensione e ulcera gastrica.
- Zafferano: è utilizzato soprattutto per dare una nota di sapore ai risotti o per esaltare il gusto delle verdure, ma è ottimo anche per accelerare il metabolismo, merito del safrante, il suo principio attivo.
- Cannella: è la regina indiscussa della pasticceria assieme alla vaniglia. È un ottimo brucia grassi e appiattisce la pancia.
- Cumino: una spezia poco utilizzata in cucina, che stimola il metabolismo e la circolazione sanguigna.
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You should take part in a contest for one of the best blogs on the web. I will recommend this site!
Hello there, I found your website by means of Google while searching for a comparable topic, your web site got here up, it appears to be like good. I have bookmarked it in my google bookmarks.