Diet, the best of the week from August 26th to September 1st

With the resumption of routine and commitments related to work and family management, healthy eating becomes even more important

Holidays have come to an end for many. With the return to work, the time has also come to start caring for your well-being better after summer relaxation.

A good way to do it again can be to start a diet. The choice certainly does not lack and even small daily changes are enough to see results. An example? The decision to include acai berries in your diet.

Originating in the Amazon, as mentioned by several scientific studies (here you can find one published in 2004 on the pages of the Journal of Agricultural and Food Chemistry), they are characterized by a high intake of anthocyanins and polyphenols, substances that make them excellent natural allies against free radicals. Thanks to the presence of sterols, they represent instead an excellent point of reference in the fight against cholesterol.

Those who aim to deflate after the holiday excesses, can instead make room for cucumbers. These extraordinary vegetables are in fact rich in water, which constitutes over 96% of their weight. Moreover, as shown by an Indian study in 2013, they are very effective against diabetes due to the presence of flavonoids.

Changing your eating habits is useful not only to lose weight, but also to combat the very common physical and mental fatigue when you return from vacation. To get results it is also important to drink the right amount of water. According to Dr. Elisabetta Bernardi of the San Pellegrino Observatory, it would be necessary to drink at least 8 glasses of water a day, choosing if possible waters rich in magnesium, a trace element to say the least relevant when it comes to fighting fatigue and stress.

Returning for a moment to the real food tips, it is impossible not to mention the importance of vegetable proteins. A diet that sees them as protagonists, as shown by a recent and extensive Japanese study (carried out on a sample of over 70,000 individuals), helps to reduce the mortality rate from cardiovascular events and tumors.

The thought of starting to improve one's nutrition after the holidays should not scare, because it is certainly not synonymous with sacrifices at the table. To realize this, it is enough to remember that, as mentioned by Dr. Fausto Aufiero in his book Principles of Nutritional Biotherapy, even frying – if done well – can be brought to the table without remorse. Aufiero reminds us that it can even be good for health and contribute to the reactivation of liver functions.

There is nothing to say: the advice to start eating healthy and tastefully is not lacking! Among these it is possible to remember the guidelines of the Mayo Clinic Diet, which allows you to lose 5 kg in a couple of weeks or so. Developed by the experts of the homonymous US clinic of Rochester, it gives much space to whole grains, vegetables, nuts, legumes and good fats. Instead, foods with added sugar are banned, as is the unhealthy habit of eating in front of the TV.

To lose weight and keep the pressure under control is instead useful ovovegetariana diet, whose positive effects on the values ​​mentioned above have been investigated by numerous studies (here you can find one of 2017, conducted by a team of the Buddhist Tzu Chi General Hospital of Hualien in Taiwan). Before starting this and all the other diets remember, it is advisable to seek the advice of your doctor.

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