Dr. Rosedale's diet: eliminate bad fats and protect yourself from diabetes

Walter Willett's diet: cut down on carbohydrates and lose weight

Developed to improve the body's response to the hormone leptin, this diet includes omega 3 fats and low glycemic index foods

The 9 foods rich in vegetable proteins against blood sugar and cancer

Dr. Rosedale's diet is a regime developed in 2004 by Ron Rosedale, a physician expert in metabolic disorders.

Very simple to follow, it allows you to eliminate unhealthy fats from your diet and to prevent a very serious condition such as diabetes.

As demonstrated by a 2010 study conducted by Rosedale himself in collaboration with Dr. Eric C. Westman and Dr. John P. Kohnialis, this regimen is also able to slow down the aging process.

Its main characteristic is that it includes good fats and low glycemic index foods in the food plan (excessive sugar consumption favors both the onset of diabetes and premature skin aging).

Designed by the founder of the Carolina Center of Metabolic Medicine, Dr. Rosedale's diet aims to restore an optimal response to the action of leptin, a hormone secreted by white fat cells and able to reduce the sense of hunger.

What does the food scheme provide? First of all, some simple and very clear rules. The guidelines of Dr. Rosedale's diet recall, for example, the importance of eating when you are hungry, even if every 3/4 hours. Furthermore, light meals are recommended, taking care to drink plenty of water throughout the day.

It is also essential not to overdo the protein, keeping around 100 grams per meal (you can choose between meat, fish, salami, vegetable sources). If you opt for cheese as the main source of protein for the day, care must be taken not to exceed 50 grams. The other rules include having dinner three hours before going to bed and chewing slowly.

With these clear aspects, you can start the path, which lasts from 3 to 6 weeks (the first ones are very restrictive). The allowed foods include all types of fish, eggs, tofu, turkey. For the first few weeks it is advisable to avoid the intake of pork, game, lamb and cottage cheese.

Also in the initial weeks, sources of good fats such as nuts (except for peanuts), flax seeds, sunflower seeds are allowed. All vegetables are allowed, from those with green leaves to pumpkin.

Ideally you should start with a breakfast characterized by a prevalence of omega 3 fats (coming from e.g. from the avocado) and proteins (excellent in the initial stages are the eggs). After the first few weeks, Greek yogurt can be introduced.

As for the snack, the intake of walnuts, almonds, extra dark chocolate is very good. At lunch you can bring meat, fish or a source of vegetable protein to the table, to combine with vegetables dressed with oil. The same scheme can be used for dinner.

During the first few weeks alcohol consumption is prohibited. Once the first phase of the regime has been archived, you can occasionally grant yourself some red wine.

This diet, which does not require calorie counting but only limits on carbohydrates and the elimination of saturated fats, must be started after consulting your doctor and requires at least 15 minutes of physical activity each day.

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