Less 11 Kg in 3 weeks. This is the promise of Marco Borges, the nutritionist to whom many stars have been entrusted and who promises a physical change linked to a revolution in everyday life: this is how
Beyoncé, Jennifer Lopez, Jay-Z, Shakira, Gloria Estefan and Pharrell William. These are just some of the VIPs who have relied on the magic recipe of the nutritionist Marco Borges, the creator of the 22-day diet. A little bit more than three weeks to lose up to 11 Kg and learn how to introduce healthy habits in your daily life to change it.
According to Borges his diet would even be able to change the genes of our body by activating those that keep us healthy, by deactivating those that favor the development of diseases such as heart disease, diabetes and cancer. But what is the path suggested by the nutritionist in practice?
"Commit yourself to introducing new and healthier habits for twenty-one days," says Borges, "and the twenty-second will find an improved version of yourself. Also, if you've done it for three weeks, you can do it forever. "
The first step: yes to vegetables
Fruits and vegetables are among the first foods to focus on for the success of the new program. Yes ai raw foods, consumed with little seasoning and preferably organic. They will be able to provide us with the right amount of protein and energy and at the same time will not force our body to make a great effort to digest and assimilate complex and very elaborate foods. According to the indications of Borges it is also good to avoid foods stored and rich in dyes, salt and additives. Yes, naturally, in short, to rediscover the power of simplicity.
The right proportion
In a diet based on vegetables, legumes and fruit, calorie counting takes a back seat. Here we must instead keep an eye on the right proportion that must approach a 80% carbohydrates, 10% fat and 10% protein. If you have a strong goal of weight loss, it will be preferable to take cereals and legumes in the morning, distributing in the other meals vegetables and fruit. As for fats, the 22-day diet allows you not to be obsessed with counting, as they are simply taken with condiments.
In the glass alone (a lot) water
Water, water and lemon, unsweetened teas and teas: we will hydrate ourselves preferring these liquids and focusing mainly onwater to drink strictly at room temperature. On the other hand, a no decided instead on carbonated and sugary drinks, on the teaspoon of sugar in the morning tea and on all the liquid calories that can be avoided. in quantity, however, it is advisable to drink at least eight glasses of water of 250 ml. To simplify the intake, we always drink a glass before each meal and one after, in this way we will have already drunk six. Let's play the others for appease the sense of hunger.
And if you want to drink something different, in the gallery below 7 infused detox infusions to drink even cold:
The importance of regularity
To consume three meals a day regularly distributed throughout the day without exceeding with snacks and tastings outside the meal will allow us to keep under control the foods ingested every day. But for an optimal effect, we will also have to give us new rules for the clock: once we wake up we will not have to wait any longer half an hour before having breakfast. In the evening, however, it is important not to consume food or sugary drinks in the two hours before sleep.
Among the fundamentals: physical activity
Borges does not differ from other nutritionists and highlights how essential it is to do at least 30 minutes of daily physical activity to optimize the effects of the diet. Its educational goal, however, goes beyond the immediate need to lose weight and focus on conquer a new routine. It invites us to try to insert into our habits movements, small exercises and alternative movements that could upset our bad habits. Yes to sport therefore, but also to walk between home and work, around the block, bike rides around the city and free-body exercises to be carried out as soon as you wake up. A little imagination will help us to find new stimuli and to consider movement as one of the many daily appointments we can not give up.
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