Diet, the best of the week from 4 to 10 January

Dieta, le migliori della settimana dal 4 al 10 gennaio

Let's find out the best tips from the experts to lose weight after the holidays and stay healthy

Adopting a balanced and healthy diet is the best we can do to ensure the proper functioning of our body, and of course also to lose a few extra pounds, when necessary. And if after the holidays it is easy to realize that you have gone wrong with your diet, then this is the right time to get back on track.

You have probably heard of the food pyramid: it is a diet model that includes all the foods considered excellent for our health, and represents the ideal scheme for organizing the weekly menu. Today this system is widely used and it is possible to find – even online – many different models. One of the main ones is the one developed in the early 90s and inspired by the principles of the Mediterranean diet, with the aim of making the population more aware of what they bring to the table.

In 2003, the Ministry of Health asked a team of experts from the Institute of Food Science of the University of Rome La Sapienza to identify an Italian weekly pyramid. At its base, the foods that we can consume in greater quantities, because they are particularly important for the body – that is, fruit and vegetables. Slowly, going up to the top, we find all those foods for which we have to moderate the portions.

Obviously, to start losing weight it is not always necessary to completely upset your diet. Sometimes it is enough to adopt some stratagem to see the first results, which is fundamental to find the motivation to move forward. In January this is all the more important, since we come from a period of holidays and big binges – perhaps enriched by feelings of guilt for having exaggerated.

The ideal diet for the month of January involves resorting to a few simple tips: first of all, never skip meals, in the mistaken belief that this is needed to lose weight quickly. Rather, it is good to consume seasonal products and reduce the quantities of salt, focus on fish and probiotics to deflate the belly, and finally follow the 4 P rule, which we have talked about in this study.

Digesting well is very important for our well-being, and some herbal teas can help us. In winter, a good hot drink is a lifesaver, but which ones are the best? One particularly useful is the rosehip tea, with anti-inflammatory and slimming properties. A study published in Diabetes, Metabolic Syndrome and Obesity has in fact shown how its consumption reduces visceral fat and is effective in weight control.

There are actually many other herbal teas with countless beneficial properties, which in addition to promoting digestion can fight seasonal ailments and counteract the small pains that can afflict us in everyday life. Did you know, for example, that ginger is useful for the malaise that millions of women share during the menstrual period? We explored the subject in depth to identify the best herbal teas, true allies of our well-being.

Another drink that is excellent for health is orange juice: rich in vitamin C, strengthens the immune system and is an important source of antioxidants, which protect against the risk of numerous chronic diseases. However, it is good to pay attention to commercially available products, because they often contain large amounts of added sugars that can create problems for the body and promote weight accumulation.

Finally, let's talk about stress. This problem affects many people every day, and is the cause of very important psychophysical disorders. With nutrition, however, it is possible to intervene to improve the situation: an anti-stress diet is based on foods with proven relaxing properties and positive action in favor of brain functions.

Sweet potatoes, which represent whole carbohydrates, are an excellent example: as evidenced by a clinical trial, the results of which have been published in Nutrients, a diet rich in these macronutrients can reduce the levels of cortisol, also known as the hormone. of stress.

Category: Welfare
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