Thanks to low-carb diets and simple breakfast-related tricks, losing weight can be nothing short of simple.
We are in the middle of summer, a perfect time to take better care of your body. Doing so means starting with nutrition. Among the most interesting diets to get back in shape is Banting.
This diet, first developed in 1862 but recently revisited by Tim Noakes in the book Real Meal Revolution, is a low-carbohydrate, high-fat diet divided into four phases.
As highlighted by several studies – including research conducted at Boston Children's Hospital in 2018 – this type of diet is associated with lower levels of ghrelin, a hormone that leads to an increase in appetite.
When it comes to getting back in shape quickly, you can also draw on the advice of one of the most famous wellness experts in Italy: Rosanna Lambertucci. The journalist, who has a successful career to her credit, wrote the ebook Return to Foma – Four Weeks to Regain Well-Being after the lockdown.
The result of a collaboration with Dr. Corrado Pierantoni, clinical nutritionist and specialist in endocrinology and metabolic diseases, the book provides advice on how to lose weight without affecting the muscle.
The secret? Proceed methodically, with a first week of diet based on the reduction of cereals, pasta, bread and polenta. The diet in question, which includes a protein breakfast, also focuses on the intake of raw and cooked vegetables.
There is no denying it: there is no shortage of tips to get back into shape quickly! In this category it is also possible to include the intake of vegetable proteins. When they are named, an extremely large chapter opens up, full of alternatives such as seitan, tofu, edamame and tempeh. Not to be forgotten are also the legumes.
Integrating these foods in the diet can have concrete health benefits, among which it is possible to mention the reduction of the waistline. This benefit has been scientifically proven by various research works, including a 2010 study conducted by a team of experts from the University of Otago in Dunenin (New Zealand).
The team in question focused on the data of 113 obese BMI volunteers invited to consume a diet rich in legumes and whole grains. At the follow-up of 18 months, it was possible to find a decrease in the circumference of the abdomen.
Returning to low-carb diets for a moment, it's impossible not to mention the Atkins diet. Developed by Doctor Robert C. Atkins, it is characterized by the presence of four phases. It starts with induction, during which you have to take less than 20 grams of carbohydrates per day, and ends with the final phase, characterized by the reintroduction of all the healthy carbohydrates that the body is able to tolerate.
Diets characterized by a strong reduction in carbohydrates, as highlighted by the Duke University experts, may prove useful for the purpose of improving markers related to cardiovascular risk.
In this period, you cannot miss a bit of advice dedicated to moments on the beach. What is best to eat by the sea? As noted by Dr. Giuseppe di Mauro, President of the Italian Society of Preventive and Social Pediatrics, a good alternative for lunches on the beach can be rice salad, easy to eat and with a main ingredient rich in starch, extremely digestible carbohydrates. Green light also to fruit while, for reasons of hygiene, it is better to avoid bringing salads to the beach.
We conclude by recalling that the dietary recommendations listed in these lines should be implemented only after consulting your doctor.