Diet, the best of the week from 8 to 14 July

Between schemes based on the assumption of good fats and diets that celebrate colors, there is really the embarrassment of the choice for those who, on vacation, want to take care of their physical form

With the arrival of holidays, you have more time to take care of your body. Getting started eating better can be a good idea.

There are many useful alternatives in this regard! One of these is the Perricone diet. Developed by dermatologist and nutrition expert Nicholas Perricone, it is based on the intake of good fats, proteins and antioxidants. One of its important characteristics is to give a lot of space to the contribution of wild salmon from Alaska.

Eating better does not mean putting fruit aside. There are in fact several low-calorie fruits and, in any case, if there is any doubt about their contribution, it is possible to consult free resources of excellent quality such as the USDA Food Composition Database.

With the summer, it's natural to worry about showing off a flat stomach. The FODMAP diet is very useful in this regard. Designed by the experts of Monash University (Australia), it allows to obtain results in 4 weeks thanks to the temporary elimination of fermentable foods, oligosaccharides, disaccharides, monosaccharides, polyols.

If instead you aim for weight loss and get results in a short time, you can refer to the Scardsale diet. This diet, devised in the 1970s by cardiologist Herman Tarnower, promises to lose 7 kg in two weeks.

It is a rather drastic diet that sees the principle of ketosis in the foreground. The daily calorie intake is between 800 and 1000 calories and a precise division of nutrients for each individual meal. 43% must be composed of proteins, 34.5% of carbohydrates, while 22.5% of fats.

It is essential to drink at least two liters of water a day, so as to maintain the functionality of the kidneys strongly at risk from the ketone bodies. Regarding the allowed foods, we remind the presence of fruit and vegetables, lean meats, fish. Those who follow this diet can take wholemeal bread or protein bread.

Let us not forget, however, that to eat well, it is also important to give space to foods of different colors. This approach helps good humor and, as Dr. Corrado Pierantoni (endocrinologist and nutrition expert) points out in his rainbow diet, allows us to bring beneficial substances to the table such as lycopene, an excellent anti-tumor present in tomatoes and red vegetables, but also anthocyanins.

The latter are found in purple / blue colored foods, such as aubergines, currants, figs, plums. One of their main benefits is the ability to improve the quality of the microcirculation. Finally, we recall the benefits of yellow and orange foods (e.g. carrots, peaches, melon, apricot), rich in carotenoids and excellent allies of the beauty and health of the skin.

Continuing with advice for those who want to eat well and lose weight, it is impossible not to mention Dr. Lipman's Miami Diet. This diet, which promises a 3 kg weight loss in 3 days and which was developed by endocrinologist Richard Lipman, allows you to reactivate the metabolism with an extremely drastic diet and characterized by a very low intake of vegetables.

At breakfast you can eat half a grapefruit and a slice of toasted bread with smeared peanut butter. At lunch, instead, you can put 150/200 grams of milk flakes, 5 wholegrain crackers, a cup of coffee in the dish.

As far as dinner is concerned, a slice of white grilled meat and, as a side dish, 100 grams of green beans is fine. Being a very drastic regime, it should be followed without exceeding the 3 days indicated.

Finally, the diet of the microbiota, which allows you to lose weight and keep your bowel healthy, is worth mentioning. Designed by Dr. Michael Mosley, he advised avoiding industrially processed foods rich in saturated fats. Instead, it suggests fiber intake, but also fermented foods like sugar-free white yogurt.

Since each person has a single intestinal microbiota, there are no predefined menus, but everything must be built starting from the analysis of fecal samples.

This diet as well as all the others listed above must be started only after consulting your doctor.

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