The tips to start again at the top after the holidays starting from the nutrition care
With the end of August, the moment is nearer when you think about starting on the right foot after the holidays. There are several useful alternatives in this regard and one of the main ones involves improving one's diet.
How can this be done? Among the many roads that can be taken, we mention the Zone diet. Developed by the biochemist Barry Sears, it is famous and appreciated all over the world and is characterized by the intake of low glycemic index carbohydrates.
The scheme is very simple. Each meal should feature balanced nutrients as follows: 1/3 of the calories from lean protein, 2/3 from fruits, colorful vegetables and low-GI carbohydrates, and a low dose of monounsaturated fat.
With a scheme that involves the consumption of six meals a day, the Zone diet is a regimen that, by virtue of the aforementioned intake of low glycemic index carbohydrates, has been at the center of scientific attention for years.
Among the many studies that have seen regimes with these peculiarities as protagonists, it is possible to mention a research conducted in 2015 by a team of the Medical University of Vienna. This scientific work, which analyzed the effects of a low glycemic index diet supplemented with omega-3 fats, found that this diet can help in terms of glycemic control and waist circumference reduction.
Another tip for those who want to get off to a good start after the fairs is to pay attention to food suggestions that help prevent metabolic syndrome, a condition that is characterized by the combination of diabetes, high blood pressure and obesity.
As highlighted by Dr. Corrado Pierantoni, nutritionist and specialist in Endocrinology and metabolic diseases, it is advisable to reduce animal fats to the maximum, eat fish at least three times a week and, when opting for meat, choose lean cuts if possible.
Much attention must be paid to salt, which should never be added by hand. In light of this, it is good to avoid ready-made nuts and sauces. In addition, the expert recommends using water with a reduced sodium content for both seasoning and cooking.
If you are aiming to start losing weight or to optimize your vitamin C intake, steamed vegetables are a good idea. As shown by a study published in 2013 and conducted by an active team at Woodbridge High School in Irvine (USA), this cooking method does not compromise the content of ascorbic acid, one of the most powerful antioxidants in the world.
In these lines we have mentioned the lipids, which are the same from the point of view of energy supply but not from that of quality. In fact, we are talking about saturated fats, unsaturated fats and trans fatty acids. How should you behave when choosing what to bring to the table?
Experts, who recommend using cooking such as foil as much as possible, recommend moderating the intake of animal fats and concentrating instead on those of vegetable origin. Also, if you intend to preserve cardiovascular health and weight, it is very important to use raw seasoning fats.
There is no denying it: there is no shortage of food recommendations to start the year in top shape. In this category, it is also appropriate to include the advice dedicated to those who want to protect the stomach from the aggression of acids.
Among the foods to be included in the diet in this case we find first of all vegetables – e.g. asparagus, cauliflower and broccoli – but also ginger. As for the scientific evidence of its gastroprotective properties, among many it is possible to cite a review conducted by a team from the Father Muller Medical College of Mangalore in India. Regarding the foods to avoid or whose intake should be strongly moderated, it is impossible not to mention garlic, tomatoes, chocolate and spicy foods.
Another goal that many people have in mind to realize with the resumption of the working year involves coffee and the desire to reduce its intake. How to proceed? Dr. Marilù Mengoni, nutritionist and psychologist, gives valuable advice on this subject. The expert recalls that you can start by reducing the consumption of daily cups and, for example, dilute the coffee you consume in the morning with a little water.
Not to be forgotten is the use of the so-called homeopathic dose. What is it about? About making coffee, putting it in a cup and soaking the index and middle fingers in it. The next step involves wetting the lips 3/4 times a day. Furthermore, it is good to replace the coffee in the morning with water and lemon.
We conclude by recalling that the advice listed in these lines should be concretized only after consulting your doctor.