A totally protein day, with the exclusion of fruit and vegetables, can help you deflate your stomach and reduce bloating
Swollen stomach, slowed digestion, a sense of heaviness: these are some of the symptoms you may find yourself dealing with after the Easter holidays. A totally protein day, with the exclusion of foods with a high carbohydrate content, such as pasta, bread and cereals, and aerophagia such as flower and leafy vegetables, can help you reduce discomfort and decrease abdominal bloating.
- Recommended foods
- Foods to avoid
- The menu of the "typical day"
So what to bring to the table? We asked Dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch). "Green light to proteins – advises the expert – to preferably choose from lean ones. For one day, however, we give up bread, pasta and other foods rich in carbohydrates, including fruits and vegetables. By drastically reducing the intake of carbohydrates, the body will draw on excess fat reserves to obtain energy ".
Proteins to choose from:
HD (highly digestible) milk or yogurt, dairy products and cheeses, preferably low in fat.
Meat, fish and eggs. To the red one, prefer white meat, such as rabbit. Yes, even skinless turkey and chicken. Excellent blue fish such as anchovies, sardines, mackerel, but also salmon, tuna and swordfish, particularly rich in omega 3 fatty acids, precious for cardiovascular health. Eggs are also good, they are sources of noble proteins with a high biological value, that is, complete with essential amino acids that are used by our body for the maintenance and construction of cellular structures.
Legumes. The alternative, for vegetarians, are legumes. To be preferred, once cooked, passed with a vegetable mill. "This tool that we all have at home – explains the nutritionist – allows to break the fibers and therefore to avoid that unpleasant feeling of abdominal bloating perceived by many people after the consumption of these extraordinary foods, often still too little present in our tables, despite for a long time all the experts in the world of nutrition have recommended the intake of legumes at least 3 times a week. Plant foods rich in fiber, vitamins and precious minerals for the heart and intestines ". Among the vegetable proteins there are also seitan and soy derivatives such as tofu and tempeh.
Green light, then to the water. "It is useful for the elimination of waste substances from biological processes", says Dr. Pierantoni. For this reason, during the totally protein day, it is important to take it in the right dose: at least one and a half liters to drink during the day, starting in the morning. "As in all my diets – recommends the doctor – a drink of water and lemon appears before breakfast: it is antioxidant, purifying and allows you to alkalize the body after nocturnal acidosis".
Foods to avoid
What, on the other hand, is it not recommended to eat during this diet day? "First of all, foods containing carbohydrates and rich in sugar, such as pasta, potatoes, pizza, bread, cereals, sweets, snacks, carbonated and sugary drinks, sweets, spreads, fruit juices, etc.", explains Dr. Pierantoni. "For a day we also give up fresh fruit and vegetables which, even if they have less, still have a certain dose of carbohydrates and, being excellent sources of fermentable fiber, could further contribute to the production of abdominal gas".
Once the full protein day is over, it is necessary to return to normal nutrition. "This is a method that can be followed after days with large meals rich in pasta, bread and sweets, such as holidays or weekends out of town when we indulge in a few excesses, but then it is important to take in all the fundamental nutrients, including which carbohydrates, and above all include seasonal fruit and vegetables in the diet – concludes the doctor – perhaps by checking the quantities of pasta, bread and sweets ”.
The menu of the "typical day"
JUST WAKE UP: A drink of water and lemon
BREAKFAST: A glass of HD milk; a cup of green tea or coffee
MORNING SNACK: 5 slices of defatted raw ham; a cup of green tea
LUNCH: A steak of swordfish with salmoriglio (garlic, oil, parsley, lemon, salt and pepper) or 2 skinless chicken legs cooked in the oven and seasoned with rosemary, oil and salt
AFTERNOON SNACK: A low-fat HD yogurt; a cup of green tea
DINNER: A portion of ricotta or a lentil soup with thyme and marjoram or an omelette of 1 egg whites and 1 yolk with aromatic herbs
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Tags: Nutrition Food Diets Digestion Holidays Easter