The diet before the holidays

In the holiday season many people are taken by the rush to lose weight in order to face the swimming costume test. The mania for weight losing leads to very strict diets, and, after a year of inactivity, to a physical activity over the rules.

You must remember that diets are not only useful to lose weight but to eat in a healthy way and maintain the health and therefore should become a way of life. Now there are many studies that demonstrate how a well balanced diet rich in fiber, vitamins and minerals reduce the risk of various diseases, as diabetes II type, cancer and many more.

How to afford such a problem?

Avoid, as mentioned in the opening, a diet too stiff, which can lead to a decrease of lean mass in favor of the fat one, the result is certainly not desirable. To avoid all this, we must remember that the calorie level of food we eat should not drop below the basal metabolic rate and, anyway, under the 1300-1500 calories a day.

How to set up the diet?

You must certainly observe the three main meals and possibly snacks, morning and afternoon snack. You should also follow a varied and balanced diet for not having nutrient deficiencies.

Try to avoid simple sugars and sweets, reduce if necessary cereals (bread, pasta and rice), replacing them in the case with whole grains rich in fiber and vitamins.

Prefer fish to red meat - at least 3 times a week - and the white meat and limit the consumption of red meat, with saturated fats, no more than once or twice a week. Consider that it is summer, with plenty of fruit and vegetables typical of the season. Don’t miss the summer fruit and vegetables, rich in vitamins and minerals.

Especially do not forget to drink a lot: the water is the most important nutrient. We try to drink at least six cups a day and in case of particularly intense hot, plentyful sweating, as it happens in summer, even 2 liters a day.

A sample of a good diet

• In the morning, for people who don’t have lactose intolerance, low-fat milk with toast and jam, or milk and cereal. Otherwise tea, toast, juice and / or fruit;
• at lunch grilled fish with vegetables and fruit, accompanied by a small piece of bread, preferably durum or whole wheat;
• for dinner, a plate of pasta or rice, even in this case if you drive, topped with tomato sauce or with vegetables, fruits and vegetables;
• as a snack we can use low fat yogurt or a fruit at will;
• for the dressing use extra virgin olive oil, but don’t exceed, 1-2 tablespoons per meal.

Avoid alcoholic beverages, especially during the day. In any case wine only at meals and moderately: 1 glass for women and two men a day, preferably in the evening. It is seen that the wine in moderation is good for prevention of cardiovascular disease, but in excess it hurts a lot, especially the liver and brain.

Finally, as mentioned above, remember to drink plenty of water and avoid sweet drinks, which are rich in sugars, preferring unsweetened fruit juices and still drinks without sugar.