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Fruit: when and how to eat it so as not to gain weight – Italian Cuisine

Fruit: when and how to eat it so as not to gain weight


Is it better to eat it after a meal or away from lunch and dinner? What is the quantity to consume? Which varieties to choose? Here are the nutritionist's answers

There fruit it is one of the foods that should never be missing from daily menus. It is a real treasure trove of beneficial substances. It has a high content of vitamins, minerals, antioxidants, which are useful for the proper functioning of the body. But which one to choose if you are on a diet or need to get rid of a few extra pounds?
"Fruit also contains simple sugars (glucose and fructose) that are easily assimilated by the body. Excessive consumption of rapidly absorbed sugars favors an exaggerated production of insulin, a hormone that stimulates hunger and promotes weight gain and the onset of various diseases such as type 2 diabetes. Fructose, although not involved in production of insulin, if in excess it favors the onset of fatty liver disease (fatty liver) ", explains the nutritionist Nicoletta Bocchino. «Some varieties such as grapes, figs, bananas, melons contain it in high quantities. So the advice is to give priority to the less sugary fruit such as strawberries, berries, peaches at the table and instead limit the consumption of the particularly sweet one . It must also be consumed correctly. "To keep blood sugar levels stable, the suggestion is to eat it away from lunch and dinner in combination with good proteins and fats that increase its satiating effect". Then pay attention to the quantities. "The ideal is to consume 3 servings a day, of 100-150 grams each," says nutritionist Nicoletta Bocchino who here gives a series of suggestions on how to eat it so as not to risk gaining weight.

Give priority to whole fruit

A whole fruit than a fruit salad has a better impact on blood sugar. "After maceration, the sugars present in the fruit become gradually more easily assimilated by the body". Even the fruit in the "juice" version is more "sweet". «In fact, it has a higher glycemic index because it lacks fiber, which is instead present in the pulp. Then pay attention to the degree of ripeness. "The ideal is to prefer unripe fruit over more ripe fruit: it has a lower sugar content".

Prefer seasonal and zero-kilometer ones

«The freshly picked seasonal fruit, compared to the exotic fruit that comes from distant countries, ensures a higher content in terms of antioxidants, which are excellent allies of the line. These substances favor the elimination of toxins and waste substances, responsible for retention, swelling and other imperfections ". But there is more. «Many exotic varieties should be consumed in moderation because they are also the most caloric. One hundred grams of coconut, for example, provide more than 350 calories ", the expert warns us.

Pair it with yogurt for breakfast

Fruit is rich in soluble fibers that have a prebiotic action such as pectin found in apples and pears. "Combined with the probiotics of yogurt (or fermented milk or kefir) within the same meal, it fights constipation and increases the beneficial intestinal bacteria that help keep you fit and healthy. The proteins of which milk derivatives are rich also reduce the absorption of sugars of which it is rich ".

For a snack eat it together with dried fruit

To increase the satiating effect of fruit, the ideal is to eat it as a snack along with some walnuts, almonds, pistachios or hazelnuts. "The fiber and beneficial fats found in dried fruit modulate the absorption of sugars from fresh fruit and keep insulin under control. They also increase satiety, give constant energy and help keep away from hunger attacks .

Do not consume it as a meal replacement

Fruit is not a complete food. «It lacks proteins, good fats and complex carbohydrates, essential for making a balanced meal and for the metabolism to function efficiently. In addition, it is rich in rapidly absorbed sugars that ensure reduced and short-lasting satiety .

In the gallery which are the varieties of seasonal fruit in this period most allied to the line

how to combine them at the table so as not to risk gaining weight – Italian Cuisine

how to combine them at the table so as not to risk gaining weight


Can they also be eaten on a diet? How to consume them without taking extra kilos? Here are the nutritionist's advice to make them allies of the line and health

The cheeses, fresh and seasoned, are one of the foods most present in the summer on our tables. Thanks to their practicality they are the ideal solution in hot weather and you have little desire to cook. But how can you eat them without risking gaining weight? «Although they have an important caloric content, which can exceed 400 calories per 100 grams, cheeses are not a food to be avoided. But you have to eat them in moderation. They must first be consumed no more than twice a week in the right quantity which does not exceed on average 50 grams for seasoned ones and 80-100 grams for fresh ones ", explains the nutritionist Valentina Schirò, specializing in food science. It is then necessary to combine them correctly at the table. The classic mix of mozzarella (or ricotta, robiola, crescenza etc.) and tomato, for example, should be avoided by those suffering from digestive difficulties. "The lactose present in fresh cheeses associated with acidic foods promotes gastric fermentation and abdominal swelling," says the expert. Another mistake to stay away from is eating cheeses, fresh or seasoned, at the conclusion of lunch and dinner. "It risks exaggerating with fats, cholesterol and calories, which weigh on health and on the line". Even the classic pairing with salami or other protein sources (eggs, meat, fish) should be avoided. "The excess of proteins, in addition to slowing down digestion, produces a surplus of waste substances that risk fatiguing the work of the kidneys and slowing down the elimination of excess fluids and toxins, responsible for water retention and swelling". In order not to risk gaining weight, be careful also to consume them often together with jam, honey and particularly sweet fruits such as figs, grapes, pears and dried dates. "The risk is to fill up on simple sugars that are assimilated very quickly by the body and cause a peak in production of insulin, a hormone that stimulates hunger and over time promotes weight gain", explains the expert , which here suggests how to pair the cheeses on the table so as not to risk gaining weight.

For breakfast with toast and extra virgin olive oil

For those who love savory breakfast, fresh and aged cheeses can be a good source of protein to start the day as an alternative to milk or yogurt. They have a good satiating effect. "A small square of seasoned cheese, for example combined with complex carbohydrates and the fibers of toasted whole wheat bread and the good fats of extra virgin olive oil, gives energy constantly without spikes in blood sugar, without weighing too much on the line and on health", says nutritionist Valentina Schirò.

For lunch with rocket and onion

"Vegetable and vegetable fibers slow down the absorption of fats and sugars present in cheese. They act positively on cholesterol, of which they are particularly rich, promoting the increase in the levels of "good" HDL ", says nutritionist Valentina Schirò. "In addition, plants provide useful nutrients to reduce absorption and eliminate waste substances released during meal digestion. To enhance their benefits, just add an onion, raw or cooked, to the vegetable dish, which has an excellent diuretic action. "

Snack with walnuts

A square of seasoned cheese combined with 2 or 3 kernels of walnuts is the ideal snack to recharge your energy and counteract tiredness in particularly intense periods. "The carbohydrates and proteins of the cheese, associated with the good Omega 3 and Omega 6 fats from walnuts, slow down the digestion of sugars and keep insulin secretion under control, giving satiety. Cheese is also a good source of B complex vitamins. In particular, it provides vitamin B12, useful for the proper functioning of energy metabolism. The magnesium present in abundance in walnuts, on the other hand, helps to counteract the action of sodium with which cheeses are particularly rich, in particular seasoned cheeses, facilitating the correct blood circulation ".

Dinner with lettuce and avocado

Seasoned cheeses should be avoided at dinner especially if you have difficulty falling asleep. "They contain tyramine, a substance that promotes insomnia, which over time facilitates weight gain. They are also particularly rich in sodium which stimulates thirst and promotes awakening during the night . To counterbalance the "exciting" effect and facilitate rest if you cannot avoid it in the evening, the ideal "is to prefer fresh ones with a lower fat content that give satiety without weighing it down excessively". The combination to try? Ricotta with avocado and lettuce. It facilitates rest and helps to keep away from the accumulation of extra pounds. "The tyrosine and tryptophan of which it is rich, combined with the essential fatty acids of avocado, stimulate the production of sleep hormones including melatonin. Lactucin and minerals such as calcium, magnesium and potassium, present in lettuce, relax and promote rest, "concludes nutritionist Valentina Schirò.

Quarantine weight loss. Here's what to do and the menus to follow – Italian Cuisine

Quarantine weight loss. Here's what to do and the menus to follow


Widened waist, heavy legs and swelling. To get rid of the effects of sedentary life and excesses at the table just move more at home and correct the daily diet. Find out how here

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.

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