Time to "do the coupon”To your metabolism, especially if you are no longer a girl. How fast your body burns them Calories to satisfy its vital needs, in fact, it is inexorably destined to slow down with the passing of anni (10% every ten years, as we explain in the box on the opposite page), as well as due to bad habits such as sedentary and an incorrect one supply. Here then is that the more the years pass, the more you have to think about cleaning up the "burner"of your body and then restart it at full engine.
BE CAREFUL: DIETING IS NOT ALWAYS THE RIGHT MOVE
According to the latest studies in the nutritional field try to awaken the metabolism reducing the calories consumed daily could prove to be a strategy without success. «Especially if you bet on wrong diet, that is low-calorie under 1000 calories, or unbalanced in macronutrients (with few carbohydrates and zero fats, or with too much or too little protein) », warns Etta Finocchiaro, dietician and specialist in food science in Turin.
Le diets apparently more effective, or those that make you lose many kilos in a short time, in fact prove to be a real weight for the metabolism. A research by the National Institute of Health di Bethesda, in Maryland (USA), which demonstrated how it is the speed in losing weight that heavily influences the future metabolic efficiency of the organism.
Experts analyzed some participants in the broadcast The biggest loser 6 years after their sensational weight loss (from 150 to 90 kg in 30 weeks), finding that these subjects - in addition to having recovered most of the kg lost - presented a basal metabolism which, already collapsed during the super diet, then continued to decline even when a normal one resumed supplyIn other words, after their exploits those people had lost their natural power to consume calories forever.
"In the very rapid weight loss they are lost in the order: water, muscle mass and fat. Mostly, the muscles go to stand by, decreasing in the long term their ability to burn fat », confirms Dr. Finocchiaro.
«Much better then to act gradually, stimulating the growth of metabolic consumption at rest through a diet that first of all resolves the inflammation from food, which when it becomes chronic leads to the so-called metabolic syndrome (obesity and diabetes). "
FEED YOUR MICROBIOTA WELL: IT WILL HELP YOU LOSE LOSS
clean up the body and then let it start at full speed, our specialist recommends aim at the intestine: «In particular on the microbiota, that is the set of bacteria that colonize it».
Recent research has linked the alterations of the intestinal microbiota with the decrease in the capacity of extract energy from food. While other studies carried out both in mice and in humans have shown a modification in the composition of the intestinal microbiota in obese subjects.
"In a condition of equilibrium, however, intestinal microorganisms cause fermentation of polysaccharides that man would not be able to digest and produce substances such as butyrate, propionate and acetate, which burn fats and sugars, regulating energy metabolism ”, adds the expert.
«Positively affect the composition of the microbiota, so as to dare sprint to metabolism, it is much more pleasant than following a drastic and often harmful diet: just consume it regularly probiotic foods such as fermented milks (for example kefir) and prebiotic foods, or foods rich in inulin (the favorite "meal" of good bacteria), such as chicory, artichokes, onion, leeks, garlic, asparagus, oats, soy ».
No macronutrient should be demonized, if anything «it is necessary enhance foods such as extra virgin olive oil, oilseeds and dried fruit, powerful anti-inflammatories, and some "starter" superfoods of the metabolism such as seaweed and fish (rich in iodine), chilli and ginger (which contain vitamins and metabolic activating salts), bitter cocoa, green tea and coffee, herbal infusions (rich in caffeine and polyphenols) », advises the expert.
THE RIGHT PHYSICAL ACTIVITY IS ALSO FUNDAMENTAL
To awaken the metabolism physical activity is essential, especially in the critical period of menopause. "In addition to age, "lean" muscle mass (which burns calories) is reduced
for estrogen and progesterone deficiency. And the risk of abdominal obesity multiplies by 5 », explains Alessandra Graziottin, director of the Center for gynecology and medical sexology at the San Raffaele Resnati Hospital in Milan.
«They are needed then aerobic and muscle strengthening activities, 3 times a week. To alternate with the 5 Tibetans (below), who tone the muscles and relax the mind ». So you reduce cortisol (the stress hormone, metabolism ballast), in favor of endorphins and dopamine, which instead give wings to your calorie burner.
THE MAGNIFICENT 5 THAT MAKE YOU KEEP THE RHYTHM
1. TE' GREEN
Rich in polyphenols and chloregenic acid, promotes the elimination of fats.
2. ALGAE
Kelp, kombu, nori, laminaria: activate the basal metabolism thanks to iodine.
3. AMARO COCOA
Caffeine and theobromine they keep your calorie consumption "high".
4. LEMON
The high vitamin C content helps keep insulin spikes at bay.
5. ARTICHOKE
Rich in cynarin, it promotes the production of bile, helping the liver to eliminate fats.
THE PLAN THAT RETURNS YOU
Our dethologist Etta Finocchiaro has developed this diet for detoxify your gut and make sure that your microbiota "talks" positively with the metabolism.
It is not a low calorie diet, but if you are into it overweight it will also help you get back in shape and keep the results obtained in the long run.
1. BREAKFAST
Green tea or coffee (also macchiato) without sugar
Fermented milk like kefir with a tablespoon of oat flakes and 2 teaspoons of chia seeds (or pumpkin, or flax, or mixed) 1 slice of black bread (or wholemeal with walnuts)
2. SNACK
Green tea or infusion of ginger
15 g almonds
3.LUNCH
120-150 g of fish (flavored with nori seaweed), 50 g of red rice, artichoke salad with extra virgin olive oil, 1 wholemeal sandwich, 1 orange
4 Snack
dark chocolate,
2 night
5. DINNER
Pumpkin and broad bean cream with ginger, turnip greens and dandelions with chilli and Evo oil, 1 wholemeal sandwich, 1 apple or 1 kiwi
PORTION SCHEME - THE RIGHT FOOD DOSES FOR OUR ALARM-METABOLISM PROGRAM
Everyday
Fermented milk
Green tea
150 cc (once a day)
Black bread, rye, oats 60 g (2-3 times a day)
Vegetables (artichokes, dandelions, chicory) at will seasoned with chilli or ginger (2 times a day)
Fresh fruit 150 g (2 times a day, including 1 citrus fruit)
Oily nuts / seeds 15 g (2 times a day)
Bitter chocolate 20 g (once a day)
1 tablespoon extra virgin olive oil (3-4 servings per day)
3 times a week - pauction / other cereals (better integral)
60 g of durum wheat pasta (80 g if wholemeal) topped with vegetables, ginger,
Chili pepper
Lean meat 100-120 g
Eggs 1
Dried legumes 50 g - 4 times a week
Fish (with algae) 150 g - 5 times a week
Authorized drinks
2 liters of water per day, herbal teas, coffee and tea, green tea infusions with laminaria and yerba mate
Prohibited drinks
Fruit juices, soft drinks and spirits
Dressings
They are allowed vinegar, pepper, lemon juice and all the spices; better to avoid balsamic vinegar or ketchup instead
SET THE HORMONES WITH THE 5 TIBETANS
1. With arms outstretched, begin to rotate on you clockwise, moving your feet a quarter of a circle at a time and always staying in the same spot.
Stop as soon as you feel your head spinning.
2. Supine, arms at your sides. On an exhale, raise your legs at right angles, with your hammer feet, and at the same time flex your head by bringing your chin to your chest. Inspire, return to the ground.
3. Kneeling, hands at the base of the buttocks. As you exhale, flex your head forward. As you inhale, bring your head and shoulders back, arching your upper torso only, without moving your hips forward.
4. Sitting with your legs extended, palms on the ground, fingertips forward. As you inhale, pivot on your heels, bring your pelvis forward and lift it up to form a bridge. Exhale, come back down.
5. Kneeling, on all fours, with hands on the ground. As you exhale, raise your hips like an inverted "V". Breathing in, lower it back down without touching the ground, and arch your torso and head back.
Metabolism, how to awaken it
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