To lose weight , avoid crash diets or fasting : you could
trigger a dangerous metabolic slowdown or hypometabolism. Remember that the
human body is a machine that saves energy and disperses it with difficulty.
Losing weight is therefore a non-physiological event. You have to lose weight
by eating and keeping the energy demand high! The physiological decrease must
be slow and progressive and of about 1% of the starting weight per week without
dehydrating you and without losing the precious lean / muscle mass.
Avoid temporary diets that can make you lose many kilos in a
short time as well as "bizarre" or "trendy (Fad Diets)"
diets: they are harmful and useless sacrifices. He gradually but permanently
adopts a correct dietary education thus becoming an aware advocate of his
well-being. If you are unsure of the path taken and want to dispel any doubts,
consult a dietetic and nutrition specialist.
Remember
that two further factors are indispensable for your health:
- moderate but constant physical activity that includes toning
and stretching of all muscle groups as well as the correct mobilization of all
joints ; good even a 30-minute walk every day, take the stairs on foot and do
not use escalators or lifts in daily movements;
- correct mental attitude or leading to constant learning
with consequent expansion of one's individual reality or rather one's awareness
and strengthening the will to change in everyday life to eliminate "bad
habits".
Example of
proper daily nutrition
Breakfast Green
tea or coffee without sugar
Skim milk or low-fat yogurt (0.1%)
Fruit or juice or centrifuged *
Wholemeal bread with oilseeds or cereals or simple homemade
dessert or wholemeal B slices (4 slices)
Lunch Fresh fish
steamed with extra virgin olive oil and lemon flavorings
Grilled courgettes with additional virgin olive oil and
basil
Whole grain
bread
Snack Organic
wholemeal biscuits with green tea or fruit juice or fresh fruit *
Dinner Minestrone of
vegetables and legumes (or parmesan or raw ham ) dressed with extra virgin
olive oil, with potatoes or bread or pasta / rice / spelled
Mixed salad garbed with extra virgin olive oil
* it is possible to consume the daily fruit quota after
lunch and after dinner if desired; mandatory standard if you have hyperglycemia
in fasted
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