Before embarking on a new diet, contact a qualified doctor to make sure there are no contraindications. The following food recommendations are generally valid but may be contraindicated in the presence of specific pathological conditions.
Limit the consumption of sugary and carbonated drinks.
Limit the consumption of alcohol , ie not drink more than a quarter of wine , half a liter of beer , or two glasses a day (for women or men very thin such quantities should be halved). Further reduce or eliminate the intake of alcoholic beverages if you are overweight or obese or if you are familiar with diabetes , obesity, hypertriglyceridaemia , etc.
Food adviceLimit your daily intake of saturated fats ( butter , fat sausages , fatty red meats, fatty cheeses ) and trans fatty acids ( margarine , peanut butter ).
Limit the consumption of simple sugars ( sugar , sweets, sugary drinks) especially in the evening. Use in a controlled quantity sweet products to spread on bread or biscuits (such as jams, fruit jams, honey and creams)
The vegetables should be eaten, preferably raw or steamed .
The yogurt need not be thin, however, prevents fruit yogurt, which generally contains a lot of sugar. If you consume a lot of milk, preferably choose the skimmed or semi-skimmed one , which however retains its calcium content .
Keep your fiber intake high (eat lots of fruit and vegetables).
It is important to ensure the minimum daily doses of essential fatty acids , so at least 3 times a week replace the meat with the fish .
Drink at least 2 liters of water a day (30 ml per kg of body weight). Increase the dose if the color of the urine is too dark and / or odor (for example in the summer or more generally when you play sports and sweat a lot). Drink frequently and in small quantities. The water balance must be maintained by drinking essentially water, both the tap and the bottled water, both safe and controlled. Remember that different drinks (such as orange drinks, cola drinks , fruit juices, coffee , tea) in addition to providing water also bring other substances that contain calories (eg simple sugars) or are pharmacologically active (eg caffeine). These drinks should be used in moderation.
Try, if possible, never to miss the snacks. If you’re away from home, take a protein bar or bar to the area with you. See: Diet and snacks
You prefer white meat (chicken, turkey , rabbit ) to red ( beef , pork), but do not completely exclude it from the diet.
Eat slowly so you will feel full faster
Never work out on a full stomach . See: Pre and post workout meal features
Treat yourself one day a week to eat whatever you like.
It consumes rice pasta or bread whole , especially in the evening. Attention, however, to the association of whole foods rich in fiber and fruit because together they give rise to fermentation processes.
If you are fat, do not hide behind an excuse : will is power. Remember that the palate can also be educated within a few weeks.
Getting used to new tastes and dietary principles takes some time but, generally, what may seem strange at first after some attempt at ‘better impression until it becomes completely normal.
Pay close attention to “useless” calories , see: useless calories
Limit the consumption of fat cheeses and prefer the leaner ones like Piedmontese ricotta , mozzarella , certosino, robiola , crescenza .
To avoid eating too much or give in to too many temptations, brush your teeth once you have finished the meal, or put a chewing or candy-free aromatic candies in your mouth .