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To drop pounds you do not want diets, however easy “4 guidelines”.

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“A billion folks worldwide – roughly one in seven – reside with weight problems. An entire emergency, which requires a revolution”, because the physician Franco Berrino explains.

It requires a revolution in the best way we eat.

Weight-reduction plan does not work, let’s free ourselves from the slavery of weighing meals and counting energy.

We want a revolution, in line with him.

Rule primary: Chew

Quite a few research have discovered that chubby folks don’t chew, however they don’t enable us to conclude what’s the trigger and what’s the impact.

Do overweight folks swallow meals with out chewing as a result of they’re fats or are they overweight as a result of they do not chew?

The second clarification might be appropriate.

An experimental research evaluating those that chewed 15 occasions with those that chewed 40 occasions every chunk revealed a unique impact on hormones produced by the digestive tract.

Chewing for a very long time causes the abdomen to supply much less of ghrelin, the hormone that stimulates urge for food.

Nevertheless, the intestines produce extra cholecystokinin, the hormone that calms the urge for food heart, and GLP1 (glucagon-like peptide 1), a hormone that lowers blood sugar and helps you drop pounds.

Quite a few research have discovered that chewing reduces urge for food and meals cravings.

Rule quantity two: Eat dinner early within the night

Research present that leaving at the very least 14 hours between the final meal of the day and breakfast permits you to drop pounds.

As well as, a lightweight dinner is necessary. Even higher could be to skip it.

An experimental research performed on chubby ladies who underwent a low-calorie eating regimen confirmed that, regardless of consuming precisely the identical issues in the identical quantities, those that ate a lightweight dinner and a big breakfast misplaced weight, whereas those that ate a lightweight breakfast and a hearty dinner didn’t drop pounds.

It’s best to eat throughout the day and never at night time.

With the invention of electrical gentle, mankind misplaced the behavior of harmonizing with the rhythm of the solar. Those that work at night time and even those that sleep little and poorly have a better threat of gaining weight.

Let’s harmonize with the rhythms of nature.

Rule quantity three: Eat meals that aid you not acquire weight

Greens, all besides potatoes. They’re low in energy.

Complete grains, all, however particularly brown rice, the poorest in protein.

For wholemeal bread, be sure it is actual wholemeal flour, not blended white flour.

Complete grain breads with pumpkin, sunflower, flax and sesame seeds are nice choices, as they decrease the glycemic index of the bread.

As for breakfast cereals, be sure they do not comprise sugar or different sweeteners.

The wealth of fiber in cereals on the one hand could be very satisfying, alternatively it feeds the useful intestinal microbes.

Legumes. Along with the low glycemic index and fiber richness, they comprise inhibitors of starch-digesting enzymes, slowing down the digestion and absorption of glucose, thus the general glycemic influence of the meal.

Moreover, they inhibit pancreatic lipase, decreasing fats absorption.

Fruits, all however the reasonably sugary ones, like grapes, figs and bananas. Walnuts, hazelnuts, almonds, pistachios.

Though they’re high-calorie meals, they aid you not acquire weight.

Rule quantity 4: Restrict fattening meals

Particularly, ultra-processed meals from the trade.

Epidemiologists at Harvard College, based mostly on their research of well being care employees within the US, have compiled an inventory of meals that make you fats.

In first place are chips, adopted by potatoes, sugary drinks, processed meat, crimson meat, fruit juices, flours, business sweets and butter.

A typical false impression even amongst nutritionists is that carbohydrates make you acquire weight and proteins make you drop pounds.

It is not like that.

In our research we now have achieved important weight reduction (common 4kg in 5 months) and metabolic enhancements by rising, not reducing, carbohydrates, however solely entire grains and legumes, as an alternative chopping out sugars, potatoes and refined flour and decreasing animal protein.

In our society we eat a whole lot of protein (about 16 p.c of the energy we eat, twice what we want), particularly a whole lot of animal protein, and the extra we eat, the fatter we get.

Solely high-protein diets (with 40-50 p.c of energy as protein) make you drop pounds, however solely as a result of they’re addictive. By intoxicating the urge for food heart you eat much less.

Those that observe these diets, as quickly as they cease consuming extreme quantities of protein, acquire extra weight than earlier than.

Higher to eat meals like grains, legumes, greens, fruits and solely often meat.

Taken from “Corriere della Sera”, tailored for “Albanian Publish”.

Downloading and publishing texts from Albanian Publish is just not allowed with out mentioning the supply. Thanks for respecting the ethics of the journalistic career.


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