The diet to compensate for Christmas binges according to the nutritionist

The diet to compensate for Christmas binges according to the nutritionist

Nutritionist and diabetologist, prof. Pietro Migliaccio suggests a food strategy to avoid arriving after the epiphany with extra pounds. Here is which.

Lose weight after the holidays: 5 easy tricks to lose weight

On the prof. Pietro Migliaccio you will find valuable tips to avoid gaining weight during the big Christmas binges. The secret to staying fit despite lunches and dinners is simple: you have to learn to contain and compensate.

The ideal is to lose 2-3 kilos before December 23 following what prof. Migliaccio calls the basic diet, a 1200 kilocalorie low-calorie diet that should be followed in the weeks preceding the holidays. An example of a basic diet is as follows:
Breakfast: a glass of partially skimmed milk (150 g), coffee, a teaspoon of sugar, two rusks
Snack: a low-fat 125 g yogurt or a seasonal fruit
Lunch: 120 g of meat or 130 g of fish or 60/70 g of light cheese, with a side dish of raw or cooked vegetables (except potatoes, legumes and corn), in quantities to taste, seasoned with a teaspoon of extra virgin olive oil eg 40 of bread
Afternoon snack: a low-fat yogurt of 125 g
Dinner: a second course of your choice based on meat or fish cooked and seasoned according to your eating habits (avoiding eating fried foods and sausages) with a side dish of raw or cooked vegetables (except potatoes, legumes and corn), in quantities to taste, seasoned with a teaspoon of extra virgin olive oil eg 40 of bread
After dinner: a lean fruit mousse or a seasonal fruit

The diet plan for the Christmas holidays of prof. Migliaccio then predicts that days in which you follow the basic diet alternate with days in which you can let yourself go and others in which you compensate for the excesses. The compensation diet is an extremely low-calorie diet of about 850 kilocalories to be followed only after particularly large meals. An example of a compensation diet is the following:
Breakfast: Semi-skimmed milk 100 g, coffee and a rusk or tea to taste with a teaspoon of sugar and two rusks
Snack: a 150 g apple
Lunch: drained tuna in oil a pack of 80 g or 60/70 g of light cheese with a side dish of tomatoes or salad or green beans to taste and bread g 40 or a packet of crackers of 25 g
Afternoon snack: a kiwi or a mandarin
Dinner: chicken breast or fish gr. 130 (net and raw weight) with a side dish of mixed green salad or courgettes to taste, seasoned with a teaspoon of extra virgin olive oil and 40 g of bread

During the holidays the pattern to follow includes:
December 23: compensation diet
December 24: lunch following the compensation diet, free dinner
December 25 and 26: free diet
December 27: compensation diet
December 28 and 29: basic diet
December 30: compensation diet
December 31: lunch as a compensation diet, free dinner
January 1: free diet
January 2: compensation diet
January 3rd and 4th: basic diet
January 5: compensation diet
January 6: free diet
January 7: lunch as per compensation diet, free dinner
January 8: basic diet

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