Diet, the best of the week from 11 to 17 January

Proper nutrition is essential for losing weight and staying healthy

Finding the right diet for your needs isn't always easy. In reality, eating well and doing healthy physical activity is often enough to lose a few extra pounds and regain well-being. What are the foods that should never be missing on our table to be able to fill up on important nutrients and lose weight?

Turnips are a real panacea for health: they are particularly rich in fiber, which help to keep hunger under control and promote the proper functioning of the digestive system, as well as providing essential nourishment to the intestinal flora – an important defense for the our body. They are also an excellent source of glucosinates, plant compounds that have a strong anti-inflammatory action, reducing the risk of the onset of chronic diseases such as cancer and heart disease.

Being non-starchy vegetables with a low glycemic index, turnips are a great ally for those with diabetes – but also for those at risk of developing the disease. According to a study published in Evidence-Based Complementary and Alternative Medicine, these roots help reduce blood sugar levels, prevent dangerous blood sugar spikes, and improve the body's response to insulin.

Eggs, on the other hand, are an excellent source of protein and numerous other substances important for our well-being. They contain important amounts of choline, which promotes liver function, and iron, whose role is particularly known in countering anemia and improving hemoglobin levels in the blood. While they were once considered to be responsible for an increased risk of developing heart disease due to the cholesterol present in them, some more recent studies have obtained very interesting results.

The research in question, published in the British Medical Journal, has shown that moderate consumption – up to a maximum of one egg per day – is not related to cardiovascular risk. For greater safety, it is good to remember that fast cooking significantly reduces the amount of cholesterol and allows you to maintain the presence of lecithin, a substance that hinders the deposit of fat on the walls of the arteries.

Citrus fruits often appear on our table during the winter, a period of oranges and mandarins. Perhaps a more unusual choice is instead that of consuming cedar: its detox properties allow to reduce water retention and fight cellulite, moreover it can be obtained a very good herbal tea, ideal for promoting digestion and deflate the belly. This fruit is also rich in antioxidants and vitamin C, as well as mineral salts.

According to an in vitro study, the results of which were published in the Journal of Ethnopharmacology, cedar has a pain relieving action. An extract from it was used on 90 people with migraines, and the test showed a noticeable reduction in headache symptoms.

You are looking for a way to manage your weight. It might be an excellent idea to pay attention to glucagon: it is a hormone that plays a very important role, since it is responsible for increasing blood sugar levels when they are too low. It is an insulin antagonist, and is also known as the "slimming hormone": this is revealed by prof. Pier Luigi Rossi, specialist in nutrition science and preventive medicine in Arezzo.

To promote the secretion of glucagon, which helps reduce body weight, prof. Rossi recommends some small food tricks. The first step consists of breakfast (preferably protein based), then continue with a lunch rich in carbohydrates, combined with a large portion of vegetables. For dinner, however, it is better to focus on vitamins and proteins. In our study you will find all the tips for a diet aimed at stimulating the production of this important hormone.

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