For months the books dedicated to ketogenic diet are in pole position in Amazon Book sales. Dietary regimen born in the United States in the XNUMXs (therefore now a century ago), with the express purpose of treating epileptic patients who did not respond to treatment with the drugs available at the time, today it is carried in the palm of the hand by very attentive to physical fitness as Halle Berry, Gwyneth Paltrow e Kim Kardashian.
The reason? This program promises to trigger a powerful metabolic reset, which dries the pads and sculpts the body without affecting the lean mass. Are you wary of a diet that is too “American”, not suited to our habits at the table? For those like you who want to follow ketogenic, but are worried about the gap between the food culture of the country and the US, comes the new book by the nutritionist biologist Maurizio Tommasini (La Chetodieta, Sperling & Kupfer, 224 pages).
With its help we discover how to compose the fat burner menu exploiting also and above all the good mediterranean food.
A possible mix because ...
"First of all, the similarities between the two diets must be emphasized," explains our expert. «Both bring to the table abundant vegetables and herbs, as well as fish, some dairy products and the essential extra virgin olive oil. Still, both of them share the goal of reducing energy intake and achieving weight loss while keeping the body in good health without excessive sacrifices. Hence the idea of ​​bringing together the positive aspects of one and the other, giving life to the ketomediterranea ».
Low carbohydrates at first
“Goal number one of the keto nutrition program is to limit the availability of carbohydrates, forcing the body to use fat as its main energy source. This involves the production of ketone bodies, derived from lipids, which in turn become the preferred fuel of some organs, including the brain », continues Dr. Tommasini. "
In the first weeks of the diet the daily intake of carbohydrates must be less than 30 g: for this reason it is necessary to reduce or eliminate the consumption of foods that are richer in these nutrients, such as for example cereals and pseudocereals (wheat, oats, rice, corn, rye, spelled, barley, millet, buckwheat and quinoa), legumes, fruit (except avocados, raspberries, lemons and blueberries).
There are potatoes should also be banned Of every kind, cooked peppers and carrots, honey and sugar (both white and cane) ei artificial sweeteners».
The guidelines for the countryside
In the landscape version of the ketogenic it is possible to consume without limitation most of the vegetables (important to ensure an optimal supply of micronutrients and fibers), combining them with lean meat preferably white, fish, eggs, some cheeses (feta, cottage cheese, parmesan and parmesan), seeds and oily nuts (sources of good fats).
"Carbohydrates, a pillar of the Mediterranean diet, are reduced to a minimum only in the reset phase (see previous paragraph, ed.), Then they are gradually reintroduced up to being permanently present for both lunch and dinner during the maintenance ", points out the creator of the program.
«Don't forget hydration, preferably natural mineral water (with fixed residue around 400-500 mg / l) e sugar-free herbal teas. No bans on coffee and tea (bitters) and dark chocolate (at least 85%). And to ensure good intestinal motility, mineral salts, vitamins, probiotics and prebiotics can be useful in some cases, even if the best thing is to exercise regularly ».
But no mistakes!
Beware: the Mediterranean ketos it is not a diet that breaks the rules. "This is because, when the threshold of allowed carbohydrates is exceeded, one leaves the state of ketosis, thus losing some of the characteristic advantages of the method", warns Dr. Tommasini.
«Nothing serious, however, if you then get back on track immediately, allowing the body to start using ketone bodies as a source of energy in a preferential way. But be aware that overdoing carbohydrates wastes time and the entity of the results is reduced ".
The better you burn, the less you age
In addition to making you lose weight, this food program also has an anti-aging effect: "It has been seen that following the ketodiet effects comparable to those seen in intermittent fasting»Says the expert.
"First of all, an important reduction in inflammatory processes affecting various tissues, especially those of the central nervous system, the main user of ketone bodies: these molecules improve the energy efficiency of cells and in addition act as signals capable of delay the aging processes».
Another advantage: «You will notice a diminished feeling of hunger, which is accompanied by a positive mood. The sum of lucidity and energy is the best incentive to continue it until the pre-established weight-form goal is reached ”, concludes Tommasini.
A plan in 3 steps
- 1 Reset: lasts three weeks and is used to lose 4-5 kg ​​or even more. He plans to keep carbohydrate consumption below 30 g per day, preferring vegetables with a lower glycemic index at this stage.
- 2 Transition: this phase also lasts 3 weeks. The goal is to consolidate the results achieved by avoiding the yo-yo effect. Carbohydrates are gradually reintroduced, starting with those that make the blood sugar rise less: fruit (2 half portions a week in the first and 2 portions, always a week, from the second), legumes and whole grains (from the second) and finally bread and pasta (from the third).
- 3 Maintenance: the aim is to maintain the weight achieved by returning to normal eating (about 1700-2000 calories per day for women). The foods to bring to the table are those typical of the Mediterranean diet: vegetables (at will), pasta or rice or other cereals (for lunch), legumes, fruit (3 servings a day), fish, meat (preferably white), milk and yogurt, oily fruit, extra virgin olive oil.
Lots of fats, low carbohydrates
Below, here the first 6 days of the reset phase, which lasts 3 weeks (with always different daily menus).
During this period, carbohydrate consumption should remain below 30 g per day. The protein content should be approximately 1,2 g per kg of body weight (for example, 80 g for a 65 kg woman). While that of fats must reach 90 g of meat, fish, eggs, cheeses and oil (every day you have to use 4 tablespoons of the extra virgin).
THE RESET PHASE
DAY 1
Breakfast: coffee or tea, 170 g of whole Greek yogurt, 20 g of blueberries.
Morning snack: 1 dozen hazelnuts.
Lunch: chicken breast bundles with broccoli, mixed green salad.
Afternoon snack: 2 squares (20 g) of dark chocolate (at least 85%).
Price: Mediterranean-scented sea bass fillet, pan-fried chicory with olives, pine nuts and capers (200 g).
DAY 2
Breakfast: coffee or tea, 160 g of cottage cheese.
Morning snack: 1 cube (20 g) of parmesan, celery and fennel to taste.
Lunch: tuna tartare with cucumbers and orange, mixed green salad.
Afternoon snack: 3 at 4 nights.
Price: beaten egg with black cabbage and Parmesan, grilled vegetables (courgettes, aubergines, etc.).
DAY 3
Breakfast: coffee or tea, 1 or 2 slices of lean raw ham, 1 wholemeal rye biscuit.
Morning snack: 30 g of black olives, celery and fennel to taste.
Lunch: pork tenderloin with artichokes, mixed green salad.
Afternoon snack: 1/2 avocado seasoned with oil and salt.
Price: mushroom salad, mixed salad, feta and hazelnuts, chard ribs (200 g) sautéed with herbs.
DAY 4
Breakfast: coffee or tea, 2 scrambled eggs.
Morning snack: a cube (20 g) of parmesan or parmesan, celery and fennel to taste.
Lunch: veal medallion with thistles and olives, mixed green salad.
Afternoon snack: 1 dozen hazelnuts.
Price: cod and pomegranate salad, boiled green beans with herbs.
DAY 5
Breakfast: coffee or tea, 1 pancake made with almond flour, a sprinkling of cocoa.
Morning snack: 1 dozen almonds.
Lunch: pork tenderloin with citrus-flavored fennel, baked red radicchio.
Afternoon snack: 2 squares (20 g) of dark chocolate (at least 85%).
Price: beaten egg with cream of tuna and olives, mixed salad with the addition of 1/2 avocado.
DAY 6
Breakfast: coffee or tea, 1 boiled egg, 1/2 avocado seasoned with oil and salt.
Morning snack: 1 dozen almonds.
Lunch: sliced ​​turkey breast with artichoke and helichrysum stalks, mixed green salad.
Afternoon snack: 30 g of salted lupins.
Price: courgette spaghetti with shrimps and lemon zest, grilled vegetables to taste (courgettes, aubergines, onions, etc.).
