From the metabolic diet to the ideal one for menopause, here are the best dietary advice (scientifically proven) to tone up and prevent serious diseases
We are what we eat. In the summer we have the opportunity to pay more attention to this truth, taking more care of food.
To do this, you can choose from numerous scientifically valid diets. One of these is the metabolic diet of Doctor Di Pasquale, perfect for those who want to burn fat and tone their muscles. Its creator has developed a high-protein and hyperlipidic diet, which alternates a phase of discharging carbohydrates (duration 5 days) and one that, instead, is characterized by the possibility of recharging these nutritive principles (duration 2 days).
Those who want to keep cholesterol under control can put an extraordinary vegetable like celery at the center of their daily diet. Thanks to its properties, also praised by the experts of the Veronesi Foundation, it helps not only to optimize the values of bad LDL cholesterol, but also to keep inflammations under control and to lose weight by taking very few calories (only 20 for every single edible edible product).
Those who want to lose weight can also refer to the properties of medicinal plants. Doctor Ciro Vestita, a doctor specialized in paediatrics and an expert in phytotherapy, advises us to introduce them in our diet – which must be balanced or better still based on the principles of the Mediterranean diet.
His diet of herbs, ideal for deflation and to keep blood pressure values under control, sees the integration of wheatgrass in the foreground, characterized by diuretic and anti-inflammatory properties, dandelion, other excellent natural purification, orange blossom (perfect to quell nervous hunger), juniper. Doctor Ciro Vestita also recommends the oleana spirea, known for its anti-inflammatory power, and the Gingko Biloba, a real panacea when improving the efficiency of the microcirculation at the level of the legs.
To avoid pressure problems and to prevent diabetes you can instead consider the GIFT diet. Acronym of "graduality", "individuality", "flexibility" and "tone", this diet was conceived by Dr. Luca Speciani. This is a regime that does not take caloric counts into consideration, based on the body's self-regulating abilities. It is fundamental to make a rich breakfast and to moderate as much as possible the intake of sugars and refined flours. Every meal – including three per day, including breakfast – must be characterized by the combination of protein and carbohydrates.
The main reference in this regard is the so-called mono-plate, which must be distinguished by the following distribution of nutrients: 1/3 of protein, 1/3 of carbohydrates (it is very important to make sure that starches are present), 1/3 of vegetables . As already mentioned, there are three daily meals. Snacks are not covered. If the hunger between one meal and another is particularly frequent, according to the scheme of this diet at the base there is a problem with the quantity of portions or with the distribution of nutrients.
The GIFT diet has flexibility in its DNA and reminds us that eating healthily does not mean suffering from hunger. The same is done with the diet with water and vegetables, prepared by diet coach Barbara David, who collaborated with Gourmet Italia. His advice focuses on drinking water before every meal – including snacks – to keep nervous hunger in check. The optimum would be, at least half an hour before meals, to drink three glasses of water in small sips. Another tip is to start the meal with a plate of vegetables, in order to reach the main dish already full and thus being able to halve the portions.
When talking about diets, it is essential to remember that every age of life provides specific advice on what to do at the table. This also applies to menopause, a very special moment for women. As mentioned by Dr. Sara Farnetti, a nutritionist specialized in internal medicine, in menopause it is essential to take minerals that are good for the bone structure, such as calcium, magnesium, silicon and boron. Essential is also the intake of vitamins, in particular A, C, K and D. As for the foods to avoid, the main ones are those that impoverish bones from calcium (e.g. caffeine).
Moderation in alcohol consumption is recommended. In menopause it is not good to exaggerate in any sense. Too many are bad, but eliminating them completely and not allowing yourself a glass of wine every once in a while – maximum one per meal – means depriving the body of antioxidants that can be very useful in old age.
It is also important to remember the importance of taking food characterized by the presence of plant estrogens. In this field we find soy, its derivatives, tofu, flax seeds. Also recommended is the intake of whole wheat pasta, ideal for fighting insomnia (this is possible thanks to the presence of tryptophan).
All these diets should be started after consulting your doctor and after taking any prescribed tests.