In the last few weeks at the table have you let yourself go with pizzas, focaccias, desserts and homemade gourmet dishes? Feeling weighed down and with a few extra pounds is normal. The mostly sedentary home life and the excessive consumption of foods rich in fats, sugars and refined carbohydrates has certainly favored the accumulation of extra pounds and the appearance of bloating, retention and a sense of heaviness. To lose weight in quarantine and get back in shape it is necessary to move more at home and rethink the daily diet. Let's see how with the help of the doctor Valentina Schirò, nutritionist biologist, specialized in food science.
Move more
"Even a walk (running or walking) on site, in the living room of your home, of 15 minutes a day can be the solution for those who are lazy to do some physical activity", says nutritionist Valentina Schirò. Exercise, in addition to burning calories, improves the quality of night's rest. «If you sleep poorly and badly at night, the risk of having sudden hunger attacks by day increases. During sleep, the body produces the hormone that regulates satiety, called ghrelin. If we sleep little, we produce less and tend to eat more . Physical activity is also a natural antidepressant. "It promotes the production of endorphins, the neurotransmitters of well-being".
What to eat for breakfast
Yes to fresh seasonal fruit. «The low glycemic index such as pears, apples, strawberries, blueberries should be preferred. The berries in particular are rich in antioxidants such as flavonoids which, thanks to their anti-inflammatory action, promote blood circulation and counteract swelling, "says the expert. The fruit should be combined with a protein source such as low-fat white yogurt or milk and a source of "good" fats such as nuts or oilseeds. "They encourage satiety." Kefir is also good. "It ensures many probiotics, beneficial bacteria that help keep the intestinal flora in balance."
What to eat for lunch and dinner
In the lunch and dinner menus, priority must be given to seasonal vegetables. "The fibers of which vegetables and vegetables are rich cause sugars and fats to assimilate more slowly, give satiety and promote intestinal transit," explains the expert. They can be combined with fish, meat, egg, cheese or legume proteins. "These foods are rich in essential amino acids useful for the functioning of the metabolism and the construction of lean mass". Whole grains and their derivatives should be preferred at the table. "They provide complex carbohydrates, which give energy to the body slower than the refined ones and help you feel full longer." To season, however, extra virgin olive oil remains the healthiest choice. «It provides essential fatty acids that have an antioxidant and anti-inflammatory action. In addition, they promote a greater sense of satiety because they require longer digestion times .
What to choose for snacks
If you are hungry between meals, you need to set aside sweet or savory snacks and instead focus on satiating and at the same time healthy solutions. To silence the pang yes to nuts (nuts, almonds, hazelnuts, etc.) or to oilseeds (pumpkin, sunflower, flax). «Rich in essential fatty acids and fiber, they help fight hunger. A fruit with a low glycemic index such as apples, pears, blueberries, strawberries, kiwis is also very good . Alternatively, yes to a square of dark chocolate at least 70%. «It gives gratification and helps to raise the tone in moments not. It provides tryptophan, a precursor of serotonin, the hormone of good humor "" says nutritionist Valentina Schirò.
Here's what to eat in detail at different times of the day and the typical menus to follow
First day
Breakfast: low-fat white yogurt, a handful of oat flakes, a few walnuts.
Snack (optional): seasonal fruit (apples, pears, kiwis, strawberries, etc.) and some almonds.
Lunch: wholemeal pasta (or whole grains in grains), lentils and seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.).
Snack: seasonal fruit (apples, pears, kiwis, strawberries, etc.) and an herbal tea.
Dinner: hard-boiled or soft-boiled eggs, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.
Second day
Breakfast: Kefir and wholemeal rye bread with a veil of fruit jam.
Snack (optional): walnuts or almonds and low-fat white yogurt.
Lunch: brown rice with cherry tomatoes, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: grilled tuna steak, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.
Third day
Breakfast: porridge, 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and 1 herbal tea.
Snack (optional): cashews without salt and a low-fat white yogurt.
Lunch: quinoa with beans, seasonal vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.).
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.).
Dinner: steamed cod, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and whole wheat bread.
Fourth day
Breakfast: 1 glass of almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: turkey breast, seasonal vegetables (apples, pears, kiwis, strawberries, etc.) and whole wheat bread.
Snack: a square of dark chocolate (at least 70%).
Dinner: omelette with asparagus, vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.
Fifth day
Breakfast: partially skimmed milk, a handful of oat flakes and a seasonal fruit.
Snack (optional): almonds and 1 berry juice.
Lunch: fresh salmon, potatoes and vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive, etc.)
Snack: 1 seasonal fruit and a teaspoon of seeds.
Dinner: veal or beef, mixed salad and whole wheat bread.
Sixth day
Breakfast: Greek yogurt, rice flakes and some walnuts
Snack (optional): 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Lunch: wholemeal pasta with chickpeas and a mixed salad.
Snack: 1 herbal tea with walnuts and 1 seasonal fruit (apples, pears, kiwis, strawberries etc.).
Dinner: hake with vegetables (spinach, arugula, red radicchio, fennel, lettuce, endive etc.) and wholemeal bread.
Seventh day
Breakfast almond milk with muesli.
Snack (optional): 1 tablespoon of oilseeds (pumpkin, sunflower, flax).
Lunch: chicken breast, seasonal vegetables (spinach, rocket, red radicchio, fennel, lettuce, endive, etc.) and wholemeal bread.
Snack: 1 seasonal fruit (apples, pears, kiwis, strawberries, etc.) and a few macadamia nuts.
Dinner: sea bream with vegetables (spinach, rocket, red chicory, fennel, lettuce, endive, etc.) and whole wheat bread.
