Diet, the best of the week from 28 September to 4 October

Dieta, le migliori della settimana dal 28 settembre al 4 ottobre

Eating well is simple and, in this guide to the best diets of the week, we show it to you

Eating well is simple, regardless of the season. In fact, every moment of the year allows us to choose foods that are useful for controlling weight and improving very important functions such as digestion.

In this category it is possible to include lemon. Citrus known for its richness in vitamin C, has the pulp rich in pectin, an allied fiber of the intestine (to take it, you should also eat the pulp of the fruit, which implies the fact of orienting towards fruits with the words "edible peel" ).

As for weight, as demonstrated by several studies, among which it is possible to mention a Japanese one published in 2008, antioxidant polyphenols play a crucial role in weight control.

In recent years, there has been more and more talk of intermittent diets. This approach, which is characterized by alternating between periods of fasting or calorie restriction and others in which, instead, we eat normally, has been chosen by several prominent international celebrities, such as Jennifer Aniston.

There are different types of intermittent diets. A few examples? The 5: 2 diet and the 16: 8 diet, not to mention the warrior diet. Can these approaches be useful for weight loss?

As demonstrated by this 2014 study conducted at the University of Illinois, a scientific work that compares the effects on weight of intermittent fasting and daily calorie restriction, absolutely yes. What matters, of course, is not to overeat in the periods dedicated to food consumption and to focus on quality foods, from wholemeal ones to vegetables.

Regardless of the time of year, there are goals that must never fail. In addition to weight loss, heart health protection must also be considered. Almonds are very useful in this regard, as shown by a study in The American Journal of Clinical Nutrition, if chosen as a snack, they can significantly improve endothelial functions, crucial for cardiovascular well-being.

How can we not mention the importance of eating in order to prevent annoying problems such as acne? Professor Vincenzo Bettoli, executive doctor at the Dermatology Section of the Department of Clinical and Specialized Medicine of the University Hospital Arcispedale Sant’anna of Ferrara, provided useful advice on this matter.

The expert stressed that, to keep acne under control, it is important to consume foods such as pasta, rice, dairy products sparingly. Yes instead to slow-absorbing sugars and whole grains.

As for the foods that really make a difference, we find those characterized by the presence of vitamin A which, thanks to its strong antioxidant qualities, is useful for the treatment of acne. Where to find it? In foods such as egg yolk, dairy products, blue fish. As for foods of plant origin, we find vegetables such as peppers.

Returning to weight, we point out that sometimes it takes very little to preserve it. As evidenced by a French study published in 2017, just planning meals can prove very useful in this regard

An aspect that is worth dwelling on – and that goes beyond any chosen food – concerns the fact that the effects of the diet depend very much on the initial metabolic response. As evidenced by a study conducted at the University of Pisa and published in the journal Metabolism Clinical and Experimental, some people may have the so-called "sparing metabolism", a situation that objectively makes weight loss more difficult.

In these cases, according to the experts, having a clear idea right away allows you to evaluate whether, if necessary, it is appropriate to intervene with a targeted physical activity program. What is certain is that, when on a diet, if there are no allergy problems, a good food to include in the diet is spelled.

Distinguished by the presence of fibers, as pointed out by the Humanitas experts, it represents a portentous ally in the purification of the body (and yes, it is also suitable for non-summer dishes). We conclude by pointing out that before implementing these advice it is advisable to ask your doctor for information.

Category: Welfare
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