How to lose weight in 28 days with the diet that resets hormones

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You get tired more easily, the mood is a dancer, you try to go on a diet but you are frustrated because your stomach, hips, thighs and buttocks seem to round up at the first step. In addition, you have noticed that your skin is drier and your hair less shiny than usual. If you are over 30, do not be surprised: they are involved hormones that, thanks to stress, a sedentary lifestyle, bad eating habits, go haywire due to excess or deficiency. This breaks that fundamental balance that helps you maintain your ideal weight and also gives you a brighter and younger appearance. How to put them back on track? With the right nutrition, the key to your “hormonal restart”.

Messengers of health, friends of the balance

«Hormones are essential for the well-being and functioning of our body. They transmit the information necessary to be efficient to the cells of the target organs, ”explains the doctor Emanuele De Nobili, expert in clinical nutrition and antiaging medicine. From the brain, passing through the thyroid, thymus, liver, pancreas, adrenal glands and the genital system, hormones, in addition to intervening in numerous functions (growth of bones and muscles, sleep and wake rhythms, sexual desire, mood) regulate the metabolism of fats and carbohydrates and are responsible for the stimuli related to hunger and weight control ».

Can’t lose the extra pounds? Would you like to lose weight at critical points and lower your biological age? You can do this by eating the “friendly foods”, combined in the correct way, as in the diet studied by Dr. De Nobili and of which we propose the typical menus. A method that he illustrates in his book The hormonal restart diet (Sperling & Kupfer), written with Margherita Enrico.

A plan of attack in 5 steps

It is a diet of 28 days, divided into 5 phases: it acts on the hormones that are decisive for our metabolism which, if not in balance, can turn into slimming saboteurs.

“Let’s think of ghrelin, not surprisingly known as the hunger hormone: it pushes the brain to send signals that stimulate appetite. Then there is leptin, which signals the sense of satiety to the receptors present in the hypothalamus, regulating it; while adiponectin is the hormone involved in the control of body fat: if its levels are not optimal, fewer calories are burned. Then they are crucial insulinresponsible for controlling blood sugars, and cortisol, the production of which, largely induced by stress, can interfere with the metabolism of fats, carbohydrates and proteins ».

Therefore, pay attention to the signals that your body sends you and take the test, studied by the expert: it is a first step to find out the health of your endocrine system (and if it is necessary to consult your doctor). “But in the meantime he begins to act to rebalance hunger and satiety, gaining in well-being and weight,” advises Margherita Enrico.

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THE 28 DAY DIET

  • PHASE 1 (1-3 day)

The proposed menus have a detoxifying effect and are used to free oneself from “addictions”: refined carbohydrates, coffee, animal fats. A sort of semi-fast in which you begin to introduce those foods that stimulate the body to reset hormonal levels such as fruit, especially red fruits, and green leafy vegetables. You may feel a little tired but, after a few days, you will regain energy and mental clarity.

TYPE MENU

Breakfast: 1 strawberry and raspberry smoothie (see recipe) with 1 handful of chia seeds + 2 dehydrated apricots or pitted prunes + 1 cup of matcha green tea
Lunch: zucchini and mint salad + 1 tablespoon of extra virgin olive oil and / or lemon juice and apple vinegar
Snack: 1 pear
Dinner: cream of asparagus + 1 portion of cooked vegetables of your choice + 1 soup spoon of extra virgin olive oil and / or lemon juice and apple vinegar

Strawberry and raspberry smoothie – The recipe

Ingredients for 2 people: 150 g of strawberries, 150 g of raspberries, fresh mint leaves, 400 ml of vegetable drink (oat, almond, soy), 4 ice cubes

Wash the raspberries and strawberries, taking care to remove the leaves and cut them into small pieces. Put everything in the glass of a blender together with the ice cubes. Operate the blades for a few seconds, then add the cold vegetable drink and continue to blend, so as to obtain a thick, creamy and homogeneous-looking drink. Pour the smoothie into a glass and decorate with fresh mint leaves.

  • PHASE 2 (4-7 days)

Now you can reintroduce cereals but be careful: in moderate quantities and above all the gluten-free qualities. The excess of refined flours, in fact, is also deleterious for the balance of thyroid hormones. Our expert recommends as an alternative brown rice and pasta made from ancient grains, such as einkorn spelled or spelled. Or the quinoa proposed in this typical lunch menu. Accompanied by legumes: long live vegetable proteins.

TYPE MENU

Breakfast: chia pudding (see recipe) + 1 cup of melon + 2 dehydrated apricots or pitted prunes + 1 cup of matcha green tea
Lunch: quinoa with vegetables + 1 portion of mixed salad + 1 soup spoon of extra virgin olive oil and / or lemon juice and apple vinegar
Snack: 1 banana
Dinner: cream of peas or broad beans + 1 portion of cooked vegetables of your choice + 1 tablespoon of extra virgin olive oil and / or lemon juice and apple vinegar

Chia pudding – The recipe

Ingredients for 2 people: 30 g of chia seeds, 200 ml of almond or oat milk, 1 pinch of natural vanilla powder, 4 drops of lemon juice, 4 strawberries, mint leaves, 1 handful of blueberries. Optional: stevia or other sweetener

Put the chia seeds in a bowl along with the almond or oat milk, vanilla powder and lemon juice drops (optional: stevia or other sweetener), mix and let it rest in the refrigerator for about 30 minutes. Meanwhile, wash and cut the strawberries into fairly thin slices and stick them to the bottom of the glasses. Pour in the plant milk and chia seeds and put them in the refrigerator again for a few hours. Before serving, decorate with fresh mint leaves and a handful of blueberries.

  • PHASE 3 (8-14 days)

It provides for the gradual reintegration, at dinner, of proteins of animal origin (only fish). For fish, the expert recommends small-sized fish such as sea bream, cod, sea bass, anchovies, mackerel, sardines, sardines, anchovies. Crustaceans and molluscs are also recommended in the food program. In this typical menu you will also find a quinoa and avocado salad, precious allies to keep insulin under control.

TYPE MENU

Breakfast: banana pancake with protein cocoa cream + 2 dried figs or dried apricots + 1 cup matcha green tea
Lunch: quinoa, avocado and white bean salad + 1 portion of vegetables (add 1 tablespoon of sunflower or pumpkin seeds) + 1 tablespoon of extra virgin olive oil and / or lemon juice and apple cider vinegar
Snack: 1 seasonal fruit + 1 handful of almonds or walnuts
Dinner: cream of leek and Jerusalem artichoke + sea bream (or other fish allowed) baked in foil (see recipe) + 1 portion of cooked vegetables of your choice + 1 tablespoon of extra virgin olive oil and / or lemon juice and apple vinegar

Baked sea bream – The recipe

Ingredients for 2 people: 1 500 g sea bream, 1 sprig of rosemary, some sage leaves, 2 cloves of garlic, 1 sprig of parsley, 2 lemons, 1 tablespoon of extra virgin olive oil, salt, pepper

Evisc and peel the sea bream, pass it under running water, dry it, then place it on a double layer of baking paper. You prepare an emulsion by mixing extra virgin olive oil and lemon juice. Season it inside the foil with rosemary, sage and garlic, salt and pepper; water with the emulsion and close with more baking paper. Bake in a convection oven at 180 ° C for 25 minutes. Serve garnishing the bottom of the plate with the lemon cut into thin slices and sprinkle with freshly chopped parsley.

  • PHASE 4 (15-21 days)

A week of a purely protein diet. The purpose? Stimulating the metabolism to burn mainly fat, a mechanism that is triggered when the daily intake of carbohydrates is less than 50 g. Fruit sugars are not included either. Lunch and dinner based on fish, vegetables and legumes; at breakfast, go ahead for the omelette with eggs.

TYPE MENU

Breakfast: chia pudding + 1 glass of vegetable drink (coconut, almond or rice with no added sugar) + 1 cup of matcha green tea
Lunch: tuna, bean and onion salad (see recipe)
Snack: 1 handful of almonds or walnuts
Dinner: baked zucchini and onion omelette + 1 portion of cooked vegetables of your choice + 1 soup spoon of extra virgin olive oil and / or lemon juice and apple vinegar

Tuna, beans and onion salad – The recipe

Ingredients for 2 people: 125 g of baby lettuce, 1 red onion, 150 g of cannellini beans in a jar (drained), 100 g of tuna in a natural jar (drained), 1 tablespoon of extra virgin olive oil, salt, pepper

Wash and dry the lettuce, arrange it on a plate and add the red onion cut into rings, the drained beans and previously seasoned with a little extra virgin olive oil, salt and the drained tuna. Season with a sprinkle of pepper.

  • PHASE 5 (22-28 days)

You have reached the maintenance phase: take it to the model to get used to eating healthily and for the benefit of your hormonal balance. Thanks to the quality and sequence of foods gradually introduced in the previous weeks, you will continue to lose adipose tissue, thus reaching the goal of finally eliminating the extra pounds. The menus of this phase are low-calorie, also include meat, both white and red and, once a week, cereals from ancient grains containing gluten.

TYPE MENU

Breakfast: chia pudding + 2 dried figs or dried apricots + 1 cup matcha green tea
Lunch: wholemeal orecchiette with turnip greens + 1 portion of raw vegetables (add 1 tablespoon of sunflower or pumpkin seeds) + 1 tablespoon of extra virgin olive oil and / or lemon juice and apple vinegar
Snack: 1 seasonal fruit + 1 handful of almonds or walnuts
Dinner: Sicilian chicken thighs (see recipe) + 1 portion of cooked vegetables of your choice + 1 soup spoon of extra virgin olive oil and / or lemon juice and apple vinegar

Sicilian chicken legs – The …