Diet, the best of the week from 7 to 13 December

Let's find out the best diets to lose weight and protect our health

Very little is missing at Christmas and our thoughts fly to the laid table, to the delicious dishes that have always characterized the holidays and to the many desserts that we cannot do without. The balance will suffer as usual. Why not act cunning and immediately adopt some simple tips to lose weight even before the holidays begin?

You have probably heard of a low-calorie diet, a diet that allows you to lose weight thanks to the introduction of low-calorie foods. If followed consistently, while adopting a correct lifestyle, the benefits will not take long to surprise you. We talked about it with Dr. Elisabetta Reggiani, a nutrition biologist, who revealed all the secrets to be able to lose weight.

In particular, this diet acts on fat mass (made up of fat cells that make up our energy reserve), preserving lean mass and muscle mass. To achieve the desired goal, it is important to rely on an expert who can prepare a personalized diet, preferring unrefined foods and taking care to introduce all the fundamental macronutrients.

Among the many foods that, with the approach of Christmas, appear more frequently on our tables, dried fruit stands out. As is now well known, it is an excellent source of vegetable protein and other important nutrients that help us stay healthy. For example, did you know that peanuts are rich in biotin? This vitamin, according to a study published in Biofactors, has an important role in the transformation of food into energy.

There are many varieties of dried fruit in existence, each of which has beneficial properties for the body, thanks to its interesting nutritional properties. However, it is good to be careful: these foods are quite caloric, so it is good to only consume small portions.

Of course, it's easy to overdo it at Christmas. And not only with dried fruit, but also with sweets and spirits. Should we give up all these treats to avoid gaining weight? Dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch), explains how our food choices are essential to keep blood sugar under control, thus decreasing the risk of developing diabetes.

A few tricks are enough to adopt a healthy diet that is perfect for facing the month of December in peace. Green light to vegetables, rich in fiber that increase the sense of satiety and create a sort of gel useful for reducing the absorption of sugars. Desserts are best consumed immediately after meals, to avoid dangerous blood sugar changes, and a glass of wine is certainly not contraindicated.

Among the foods richest in fiber are whole grains, which help you lose weight and keep blood sugar levels under control, as explained by prof. Pier Luigi Rossi, specialist in nutrition sciences and preventive medicine in Arezzo. This is why it promotes a short diet with three cereals: brown rice, world barley and spelled. Among their multiple functions, these foods stimulate metabolism and help burn fat.

Swordfish is an excellent source of important nutrients, including selenium: one serving contains over 100% of the recommended daily amount. This mineral is essential for the proper functioning of the thyroid, but it also has antioxidant efficacy and is useful for reducing the risk of developing numerous diseases, such as diabetes and cancer.

Vitamin D is also contained in important quantities in this food, and its anti-inflammatory function is known: a study published in the Journal of Pharmacology and Pharmacotherapeutics has shown a remarkable efficacy in inhibiting the reproduction of cancer cells and inducing apoptosis .

Pineapple, on the other hand, is the perfect choice for those who want to get their fill of antioxidants, useful in reducing oxidative stress and the many diseases related to it. It contains a lot of vitamin C, which strengthens the immune defenses, stimulating the production of white blood cells, and improves the absorption of iron.

This tropical fruit also provides good amounts of bromelain, a digestive enzyme which – as highlighted in a research published in Biomedical Reports – performs numerous functions in our body. For example, it acts against inflammation and improves digestion.

Finally, cabbage juice is a real panacea for those who want to follow a detox diet. Rich in fiber and antioxidants, it helps eliminate toxins and protects the heart by reducing cholesterol levels in the blood. But beware of contraindications: it can interfere with certain drugs and with the functioning of the thyroid.

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