Diet, the best of the week from 24 to 30 August

Diet, the best of the week from 24 to 30 August

Discovering the tips of the experts to start again with quality nutrition after the holidays

With the return from vacation, different emotions appear. There are those who feel charged and with a great desire to start over and those who, on the other hand, let themselves be preoccupied with those food snags made on vacation.

In both cases, to get off to a good start it is very useful to take care of the diet. Among the alternatives in this regard we find the fact of giving more space to the beans. These legumes, by virtue of their richness in fibers, are excellent allies when it comes to fighting hunger.

The effectiveness of the aforementioned nutrients for the purpose of improving appetite management has been scientifically proven several times. Noteworthy in this regard is a pilot study conducted by a team of the Medical University of South Carolina and published in 2013.

The experts in question monitored the situation of a sample of 20 subjects (18 women and 2 men with an average age of 46.9 years). At follow up, they found that the high-fiber diet plays a crucial role when it comes to increasing satiety and reducing hunger.

Attention to the quality of one's diet after returning from holidays must be characterized by an important awareness: pasta – obviously we are talking about situations where there are no contraindications – is not an enemy of physical fitness.

As shown by a study published on the pages of the prestigious journal Frontiers in Nutrition, the inclusion of the queen of the Mediterranean diet in one's eating patterns is associated with a higher quality of nutrition and a daily intake of lower amounts of saturated fats and added sugars. (results obtained considering the situation of a sample of 323 young people under 18 and 400 adults over the age of 19).

When you return from vacation, one of the most relevant needs is often to deflate the belly. In such situations, but also when you need to give your metabolism a boost, the Fast diet can be useful.

As specified by Dr. Corrado Pierantoni, clinical nutritionist and specialist in Endocrinology and Metabolic Diseases, it is a diet that includes 5 meals a day including main meals and snacks.

The first few days must be characterized by a prevalence of protein foods. In this way, ketosis can be induced. Starting from the fifth day, a real metabolic recharge must be implemented, also bringing to the table the carbohydrates coming from pasta, potatoes, fruit and bread.

An undeniable advantage of this diet – which ends with a light discharge phase characterized by the exclusion of complex carbohydrates – concerns the possibility of proceeding without checking the weights. The expert recommends associating it with constant physical activity and helping with draining herbal teas. Among the ingredients to be considered are red fruits, birch leaves, grass root and green tea leaves.

When you focus on improving your diet, it is impossible not to refer to autumn fruits such as grapes. You could write pages and pages about its properties. In these lines, we limit ourselves to remembering that it is characterized by important antioxidant and anti-inflammatory benefits.

As evidenced by a study that appeared on the pages of the journal Molecular Nutrition and Food Research, the combination of some of the compounds present in grapes can impart a sort of additive synergy against cancer cells.

No doubt about it: there are numerous tips to take into account when aiming to improve one's diet in view of the resumption of the working year. In this category it is possible to mention the importance of live foods.

What are? Foods that, as Dr. Marilù Mengoni, nutritionist and psychologist recalls, are closer to the earth and to the characteristics they have when they are harvested. In this category it is possible to include brown rice seeds, non-pearled spelled, organic fruit and vegetables, dried fruit.

Focusing on these alternatives when shopping is essential for well-being. Otherwise, by bringing 'dead' foods poor in nutrients such as processed cereals to the table, our body, which does not find nutrients in the food it packs in, takes them away. The result? A decrease in the bioavailability of magnesium, manganese, B vitamins (the list could go on and on).

Cottage cheese is another useful tip for those who love delicate flavors and want to keep fit after their holidays. This low-calorie cheese is packed with all-important nutrients. Among these it is possible to mention vitamin A, precious for the beauty of the skin, but also the antioxidant vitamin E.

Furthermore, as also recalled by the experts of the Humanitas group, cottage cheese are rich in B vitamins, essential for the efficiency of the metabolism. We conclude by pointing out that the return to everyday life also applies to children, who have to resume school routine after months that are certainly not easy.

As remembered by Dr. Giuseppe Mele, President of the Italian Society of Pediatricians, among the cornerstones of good nutrition in the 'back to school' period are the attention to breakfast, which must be complete from a nutritional point of view and represent about 20% of the daily caloric intake, but also the focus on varied lunch, possibly marked by the prevalence of fish over meat.

Not to be overlooked is the contribution of magnesium and niacin, substances that are friendly to brain efficiency. These advice, as well as those listed in the previous lines, should be concretized only after consulting your doctor.

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