When we were forced at home, we ate more caught between the bread-making mania and that of indulging in boredom. Now that you can finally go out to eat, how do you manage to diet and get fit for the summer? As it teaches us Monica Germani, nutritionist who followed Noemi’s weight loss and creator of the method META – Medical Education Transform Action, the word diet does not necessarily have to carry a negative connotation, a legacy of the restrictive diets of the Eighties.
Losing five kilos with a smile is possible. «For a diet to be successful in the short and long term, it does not have to cause physical and psychological stress. With privative diets, the binge is just around the corner! Moderation, common sense and learning to be gratified and not to fill oneself are the secrets of the longevity of the normal weight “, says the nutritionist who has developed a 25-day remise en forme program to prepare for summer by detoxifying the body without that bad mood typical of diets.
LOSE 5 KG WITH THE HAPPINESS DIET
«The foods to focus on are rich in vitamins and antioxidants, omega 3, potassium, zinc and tryptophan. The latter, in particular, is the key to success because it is the precursor of serotonin, defined as the hormone of happiness. A reduction in serotonin levels, frequent in diets rich in meat and low in carbohydrates, alters the hormonal balance causing a hunger for sweets “, explains the expert. “Foods rich in sugars, in fact, increase the levels of serotonin in the central nervous system: when we consume sugars, the body produces insulin, which facilitates the entry of amino acids into the cells, with the exception of tryptophan which, remaining in circulation in the blood , can be assimilated by the central nervous system, thus influencing the production of serotin and good mood. The important thing, of course, is not to exceed, but to allow yourself mini daily doses. Also beware of nutrients that help tryptophan to be converted into serotonin such as vitamin B3, B6 and C. So, green light for barley, cheese, fish, carrots, potatoes, spinach, carrots, kiwis and strawberries ».
GET IN SHAPE FOR ESTATE
«The path is divided into 3 phases: detox, metabolic and consolidation. It is a plan that can be followed once every 60 days, but before putting it into practice I still suggest that you ask your doctor for advice. The route includes one daily driving for the first 10 days, a driving every other day for the next 7 days is one schema which allows you to learn to listen to yourself and to choose for last 7 days: educate our body and mind it allows us to always look ahead without frustrating the efforts made ».
Let’s start by giving the body breath. We drain, detoxify, purify the intestine and fill up with nutrients to find the right psychophysical charge. Remember to search and find your source of daily gratification, respect yourselves. We will help with cocoa, pancakes, ice cream. Let’s not forget the “practical fantasy” at the table, even the eye and the palate want their part. Rule number 1: love yourself.
The menu for the Detox phase (first 10 days)
Breakfast: green tea, porridge prepared with 20 g of oat flour, a teaspoon of red fruits (not suitable for those with nickel tolerance) and ½ green apple, 100 g of Greek yogurt. Or: green tea, pancakes prepared with 20 g of oats, 40 g of egg white, a teaspoon of honey or maple syrup.
Mid morning and mid afternoon: a centrifuge of vegetables and green apple
For price: raw vegetables, elixir with pink grapefruit, single portion Parmesan cheese aged 36 months. Or: elixir with orange, 2 rice medals with a slice of smoked salmon / tuna / fish
sword aff, a julienne cucumber. Or: Purifying elixir, 4 rice crackers as an aperitif with a spoonful of lactose-free herbal cheese.
Lunch: centrifuged of cucumbers / fennel and carrots. Sandwich stuffed with spinach. Ingredients: minced chicken, egg white, parsley, chives, pepper. Preparation: create two mini burgers, insert spinach and carrots inside, flour with corn flour and bake in the oven.
Price: Venere rice g 100 with salmon, julienne-style cucumbers / carrots, balsamic vinegar or soy, a tablespoon of oil. Pre-dinner: spelled.
Lunch: sautéed mussels with oil and lemon. Pinzimonio of celery, fennel and carrots.
Price: lactose-free cottage cheese, 5 nuts, a teaspoon of honey. Endive, fresh spinach leaves, radishes. To season oil and pink pepper.
Lunch: cod fillet marinated with pepper / parsley, white wine, salt, a teaspoon of soy sauce with reduced salt content. Hummus. Ingredients: 80 g chickpeas, lemon juice, a teaspoon of oil, a teaspoon of curry, a clove of garlic.
Price: chicken breast or nuggets with raisins, pine nuts and orange zest. Fennel and orange salad dressed with a spoonful of oil and pepper.
Lunch: ¼ of avocado, soncino / carrots. Golden tofu. Preparation: remove moisture before browning with salt and dry well. Cook with a teaspoon of oil. Season with chives and pepper.
Price: drained tuna, onion, capers, 5 black olives, cherry tomatoes, balsamic vinegar, sesame and a tablespoon of oil. Two corn cakes.
Lunch: feet of aubergine, basil, tomato, light mozzarella. Prepare the sauce with a tablespoon of oil, garlic,
3 basil leaves, salt, pepper, chilli to taste. Add the grilled aubergines and mozzarella
Price: white potato, wakame or broad beans, 5-6 pecorino flakes.
Lunch: Baked sea bream fillet with poppy seeds and chopped pistachios.
Price: a chickpea burger. Ratatouille with onion, seedless aubergine, cherry tomatoes, courgettes.
Lunch: an omelette (one egg and two egg whites) with ginger, chilli and lactose-free ricotta.
Always with the same principle of well-being, we begin to give the body the input to work. Let’s turn on the car!
The menu for the metabolic phase (7 days)
Odd days (Monday, Wednesday, Friday)
Breakfast: a glass of green tea, two tablespoons of ricotta or two slices of cooked ham, 20 g of bread, a teaspoon of chopped almonds.
Mid morning: a coffee, 5 nuts
Lunch: second course: 80 g of turkey breast or bresaola or two scrambled eggs; side dish: endive to taste to be seasoned with an extra virgin olive oil spoon. One can also be used for the outline low calorie sauce based on the juice of half a lemon, vinegar, spices, herbs, garlic or onion to taste.
Afternoon: a small low-fat Greek yogurt, 4 nuts
Pre-price: 30 g of Parmesan cheese, raw vegetables, a glass of water flavored with a slice of pink grapefruit.
Price: 150 g fish fillet with vegetable puree seasoned with a spoonful of extra virgin olive oil. ½ glass of ice cream to taste.
After dinner: 4-5 Almonds
Even days (Tuesday, Thursday, Saturday)
Breakfast: Greek yogurt, a slice of toast, a thin layer of butter and a teaspoon of jam, 3 almonds
Mid morning: 20 g of Parmesan cheese.
Lunch: 80 g pasta or rice seasoned to taste, side dish: all the vegetables, including green beans and mushrooms in quantities as desired, seasoned with a spoonful of extra virgin olive oil.
Afternoon: 3 slices of raw or cooked ham and 3 walnuts.
Price: a portion of meat or fish to taste, a side dish of vegetables to taste (do not eat legumes, potatoes and corn), 3 nuts.
After dinner: a scoop of ice cream
Day after day we bring the body back to regularity and normality. An accompaniment to the maintenance of results and new habits acquired. A good mood helps to follow the diet. In this phase it is important to listen to each other and to indulge in critical moments.
The menu for the consolidation phase (7 days)
Breakfast: a cup of green tea, 30 g of biscuits, 5 almonds. Or: a cup of tea, two slices of toast, two teaspoons of jam, a veil of butter, 5 almonds. Or: a cup of tea, two slices of toast, a spoonful of ricotta.
Mid morning: 10 almonds.
Lunch away from home: a toast and a centrifuged. Or: a mixed salad with eggs and / or tuna and / or mozzarella topped with a tablespoon of extra virgin olive oil, two slices of bread or a pack of breadsticks. Or: second course of your choice based on meat or fish, vegetable side dish.
Lunch at home: tuna / mackerel / salmon in drained oil a small or medium pack of smoked salmon / swordfish or a small pack of Light 80 spreadable cheese or ricotta g 100 or Yocca g 150 a chickpea or meat or fish burger g 150 or a hamburger. Side dish: vegetables to taste; do not eat legumes, potatoes and corn.
For lunch, once a week you can eat a first course with pasta or rice seasoned to taste and a side of vegetables.
Afternoon: 5 almonds and a hot tea or a low-fat yogurt also with fruit or parmesan a small package (30 g) or a packet of Pavesini.
Pre-price: raw vegetables, elixir with pink grapefruit, single portion Parmesan cheese aged 36 months; or elixir with orange, 2 rice medals with a slice of smoked salmon / smoked tuna / smoked swordfish, a julienne cucumber; or purifying elixir, 4 rice crackers as an aperitif with a spoonful of lactose-free herb cheese;
or a mint-based drink without sugar, 10 beans, two cubes of feta.
Price: a portion of meat or fish to taste with vegetables. Or (twice a week): a chickpea or lentil burger with vegetables. Or (once a week) two eggs in an omelette and vegetables to taste.
After dinner: 10 g of chocolate.