If in five years the Social diet has already made 300 thousand Italians lose weight, there will be a reason. And the key to his success is to be found in that adjective that follows the word diet and that defines it as a surname: social. Can you think of something? That’s right: Facebook and Instagram, the platforms that everyone now shares and to which we dedicate a lot of time, chatting, commenting, posting photos, news and images of all kinds.
What would you say if, thanks to the social networks that have become your friends, you could compare yourself every day with other “diet companions”who are following the same slimming path and from whom to ask for advice, suggestions or, simply, to seek support and encouragement for the considerable effort to avoid gluttony and to follow the rules?
If you feel the need to share the joys and efforts, successes and failures of a method to eliminate excess body fat, you are the ideal candidate for the Social Diet.
Social Diet, a great team
“The project to create a large virtual community that shares the need to lose weight was born in 2016 and has expanded as people achieved great results, feeling accompanied and assisted in their attempt to find the lost line”, explains Stefania De Napolijournalist expert in diets, wellness and lifestyle, national director of the “Dieta Social” project.
“The support, that invisible audience cheering for the new adept, comes not only from other people engaged in dieting, but from the fed team of experts (chefs, nutritional biologists, mental coaches, psychologists expert in clinical nutrition) who, through posts, recipes and direct Facebook, “takes the thin aspirant by the hand”, follows him step by step and never gives up. We even have a personal trainer Jill Cooperwell-known face of Rai 1, which suggests exercises to stay in shape, why there is no real health if the diet is not combined with regular physical activity“.
The sharing aspect is very important, but what are the strengths of the Social Diet? “Keep three blood values low which, if they rise, lead to gaining weight for sure: blood sugar, insulin and lipid»Replies the professor Pier Luigi Rossiprofessor of food science at the University of Bologna and at the Cattolica in Rome, inventor and scientific father of the molecular method on which the Social Diet is based.
“As is well known, blood sugar and insulin levels rise when an excessive daily dose of carbohydrates is introduced, while lipidemia increases if too many animal fats rich in cholesterol and triglycerides are consumed: butter, cream, ice cream, sausages, salamelle, bacon, aged cheeses, fatty fish. The constant rise of these three values favors high blood pressure and overweight, as well as paving the way for insulin resistance, the antechamber of diabetes. I therefore devised a method, available in three versions (omnivorous, vegetarian, gluten and / or lactose intolerant), aimed at keeping these three metabolic indices at bay. The scheme provides 4 protein days, in which proteins predominate, followed by a carbohydrate day, in which more space is given to carbohydrates. Then they recover the 4 protein days“.
- 4 PROTEIN DAYS
Here’s how to structure your protein days as you like.
Anyone who willingly forgoes the sweet notes of the morning can take one cup of green tea, herbal tea, barley or unsweetened coffee, 3-4 slices of bresaola or raw ham, or a soft-boiled or poached egg, or a slice of ricotta. All noble proteins that are accompanied by two rice cakes, corn or whole buckwheat. Without ever forgetting the dried fruitprecious to the heart.
“10 almonds provide 1 g of Omega three,” notes Professor Pier Luigi Rossi. «But for breakfast 6 unpeeled almonds or 6 hazelnuts or 3 walnuts are enough».
Those who can’t stand a salty breakfast can consume, in addition to the hot drink, a glass of vegetable milk (coconut, oat, soy, almond, walnut, hazelnut) or a low-fat white yogurt or a glass of semi-skimmed milk, plus two wholemeal rusks or two rice / buckwheat cakes. Alternatively, two tablespoons of oat flakes.
Lunch and dinner
We said that protein is preferred for 4 days a week. A few examples? A steak of tuna, cod or mackerel grilled or a sole with cherry tomatoes and parsley. Or gods chicken or turkey breastsbeef burgers, two chickpea mini-burgers, two scrambled eggs, omelettes with courgette flowers, veal rolls, feta skewers, cherry tomatoes, black olives and courgettes.
«Whichever menu is chosen, this rule must be respected. You always start your meal with chopped raw vegetables (salad, carrots, celery, fennel, baby spinach, etc.) and always ends with vegetables cooked to taste, giving preference to seasonal vegetables.
“The vegetables that open and close the meal give an early sense of satiety: thanks to the fibers it promotes intestinal transit and provides vitamins and mineral salts useful for maintaining good health”, continues Professor Rossi. “Be careful not to eliminate the bread: even on protein days at lunch and dinner 40 g of rye or wholemeal bread are always allowed, which satisfies the palate and avoids going into extreme ketogenesis ».
And the cheeses? Once a weekFor lunch or dinner, it is possible to replace meat and fish with 100 g of soft cheese, such as ricotta, primo sale or stracchino.
Another important thing to note: it is possible to break the monotony of the usual “slice” with a single dish appetizing, whose recipe was prepared by chef Giuseppe Capano. “The idea of the single dish was born to meet those who work and do not intend to give in to the temptations of the slice of pizza or sandwich at the bar, as well as want to avoid ready meals rich in fat at the diner”, explains Stefania de Napoli .
«They are tasty recipes of the Mediterranean tradition that everyone can quickly prepare at home and then take to the office with a container. On Saturdays and Sundays these “unique dishes” change their name: they become gourmand recipes, which can be suitable for the whole family as healthy and tasty dishes ».
Finally the condiments: each meal includes 3 teaspoons of extra virgin olive oilto cook or season raw.
- 1 GLUCIDIC DAY
The carbohydrate-rich intermission of the day follows these rules.
The carbohydrate breakfast of the day sees the dominance of carbohydrates. You can consume, in addition to the hot drink, 2 rusks with a veil of jam or 4 wholemeal biscuits, or 2 tablespoons of oat flakes or mixed cereals.
In addition: plain yogurt (or 1 glass of semi-skimmed milk or vegetable milk), and dried fruit c as in protein days.
Lunch and dinner
On the day that prefers carbohydrates, lunch marks the triumph of Whole grains. Not only wheat, but also spelled, barley, buckwheat, quinoa, black rice.
«The entrée does not change: it is always a plate of mixed salad or finely chopped cruditéas well as cooked vegetables (boiled or sautéed in a pan) should be eaten at the end of a meal, to stimulate satiety », explains Professor Rossi.
«For lunch, go ahead for delicious first courses that include 60 g of cereals for women and 80 g for men. A few examples? Risotto with pumpkin, wholemeal penne with vegetablesspelled and cherry tomatoes, couscous with mushroom aubergines, vegetable lasagnette.
For dinner, legume soup with spelled (always 60 g for women and 80 g for men), cream of carrots, pumpkin, fennel and ginger with red lentils, or black rice with chickpeas, diced vegetables and, if you want to add the touch of the sea, some shrimp .
SNACKS VALID FOR EVERYONE
Mid-morning and afternoon snacks are identical on protein or carbohydrate days. They mark the kingdom of fruit that must be consumed between meals: a fruit of your choice or a fruit and vegetable juice break hunger and allow you to fill up on minerals and vitamins.
5 UNIQUE DISHES BY CHEF CAPANO
Meatloaf with turkey and vegetables – The recipe
Ingredients for 1: 120 g of minced turkey breast, parsley, 1 handful of spinach leaves, 1 egg white, 1 clove of garlic, 1 slice of soaked wholemeal bread, salt, pepper, extra virgin olive oil.
In a large bowl put the minced turkey meat, the soaked and squeezed slice of bread, the egg white, the chopped parsley and garlic, the chopped raw spinach. Add salt and pepper and knead until it forms a compact mixture. Spread a sheet of baking paper on a cutting board, put the mixture in the center and wrap it in the paper, sealing the ends. Bake at 180 ° C for 25 minutes. Put the meatloaf cut into slices and garnish with some halved tomatoes, salt and oil.
Salad with beef, pumpkin, spinach and chickpeas – The recipe
Ingredients for 1: 120 g of beef, 1 slice of pumpkin, fresh baby spinach, 30 g of chickpeas, black, pink and green pepper, salt, extra virgin olive oil.
Cut the beef into strips and put it in a pan with the previously steamed and diced pumpkin, a drizzle of oil, salt and pepper. Leave on the stove for 10 minutes, just enough time to brown the meat. When cooked, add the chickpeas in a jar (or boiled after leaving them to soak overnight) and cook all the ingredients together for another 3 minutes. Garnish by adding a handful of fresh baby spinach.
Pumpkin stuffed with rice, feta and cherry tomatoes – The recipe
Ingredients for 1: 1 yellow pumpkin, 30 g of wholemeal basmati rice, 100 g of feta cheese, cherry tomatoes, black cabbage, salt and pepper, extra virgin olive oil.
Cut the pumpkin in half, removing the seeds and internal filaments. With the knife, get as much pulp as possible trying to give it the shape of a cup. Place the pumpkin on a baking sheet lined with parchment paper and bake at 180 ° C for 20 minutes. Meanwhile, boil the remaining pulp of the pumpkin, mash it with a fork and cut the cherry tomatoes seasoned with a drizzle of oil, salt and pepper. Take the large pumpkin out of the oven, which you will fill with the previously cooked wholemeal basmati rice, the crushed pumpkin pulp and the cherry tomatoes. Bake for another 10 minutes at 180 ° C. Remove from the oven, leave to cool and garnish with feta cheese …