Diet, the best of the week from 22 to 28 June

Diet, the best of the week from 22 to 28 June

Targeted and tasty tips for eating with a view to weight loss and to fight inflammation

Summer has started a few days ago and with her a time of year when you can take care of your diet by putting real delights on the table. Among these, it is possible to mention the red fruits which, by virtue of their richness in polyphenols, are precious when it comes to fighting inflammations (Humanitas experts also confirmed this benefit).

Very fashionable for some time now for those who want to get back in shape is the body reset diet. Developed by Harley Pasternak, trainer of some famous Hollywood stars, it is divided into 3 phases lasting 5 days each. How is it structured? With a daily association between smoothies and solid meals. The former, as you go on, decrease in number.

Science has repeatedly wondered about its health benefits and in particular regarding weight loss. Interesting in this regard is a study conducted in 2012 by a team from the Karolinska Institutet in Stockholm (Sweden). The experts in question examined the effects of a diet characterized by an energy intake of between 1,200 and 1,500 calories and consisting of two smoothies and two normal meals a day. At a one-year follow-up, weight loss of just under 7 kg was found in those who had followed her.

When we talk about this diet, it is very important to remember that we are dealing with a regime that promotes the intake of healthy foods such as fruit, vegetables, whole grains, giving particular space to the intake of fiber.

In summer, it is crucial to eat with a view to preparing the skin for sun exposure. When thinking about the tanning diet, it is necessary to consider the importance of taking foods that can optimize hydration, which is essential to better prepare the skin for the absorption of sunlight.

As for the protection of the skin from the damage of UVA rays, blueberries with their antioxidants are among the main points of reference. Also not to be forgotten are the benefits of watermelon. Excellent for hydrating, it is known for its richness in lycopene. As highlighted by a study dating back to 2012 and published on the pages of the American Journal of Clinical Nutrition, this acyclic isomer hydrocarbon allows to appreciate a photoprotection superior to that of topical sunscreens.

Summer can be a special moment for women who have recently given birth and want to get back in shape. In the specific case in which you want to eliminate abdominal swelling, as Dr. Carmen Loreto, dietician reminds us, it is important to eat calmly, avoiding to keep your mouth too open and consequently to risk ingesting air.

As for the specific foods to be taken – attention, before starting the diet it is advisable to contact your doctor and evaluate the compatibility with breastfeeding – remember dairy products, milk, fruit, vegetables, mineral water not carbonated. A couple of times a week you should consume white meat or fish. Not to forget is the importance of making 5 meals a day between main courses and snacks and reducing the use of table salt, trying, if possible, to use iodized salt.

In the previous lines we have named watermelon, a very important fruit when aiming to eat healthy in summer. As already mentioned, it is a portentous ally of hydration. Its benefits certainly don't end there! Watermelon, in fact, is also rich in potassium. As highlighted by a study conducted in 2010 at Florida State University, its supplementation in hypertensive subjects can have a positive impact on aortic hemodynamics.

We conclude with a nod to a precious vegetable for the intestine: spinach. What makes them such? The presence of soluble fibers. In addition, as highlighted by Humanitas experts, they are a source of vitamin C, which also makes them useful for improving the efficiency of the immune system. All the advice listed in these lines should be followed after consulting your doctor.

Category: Welfare
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