Today we will talk about the "so called" anti-cellulite diet; in particular, we will specify the objectives, the composition and the association with other adjuvant factors.
To accurately elaborate a strategy against cellulite, it is first of all necessary to understand what are the causes that determine its formation.
Contrary to what certain pharmaceutical, cosmetic or dietary supplement companies claim, cellulite is not a disease to worry about; rather, it is a blemish caused by the presence of one or more predisposing factors. Among these we remember: the subjective tendency, possible hormonal alterations, a sedentary lifestyle, an unbalanced diet and too tight clothes.
These contribute to altering the capillarization of the affected adipose tissue and, consequently, to reducing both oxygenation and washing away from cell waste molecules. Then there is a breakdown of the fat cells that pour their contents into the interstitial spaces; these products, exerting a strong osmotic power on the surrounding water, activate a slight inflammatory state. Subsequently, this circumstance induces a phenomenon of alteration of the connective tissue (called lipodystrophy) which further aggravates the microcirculation. The whole mechanism tends to worsen and determines the macroscopic modifications also known as "orange peel skin".
Cellulite (better known as edematous-fibro-sclerotic panniculopathy) affects women more frequently than men and is mainly localized in the gynoid deposit areas (ie the thighs and buttocks). We reiterate once again that it is not a disease that is harmful to health, and it is no more serious than juvenile acne or androgenic alopecia.
Improving cellulite is a variable process based on the predominant cause (s). Let's start by specifying that: where there is a strong subjective component, the results of the anti-cellulite treatment will be less and less evident compared to a case purely attributable to lifestyle and diet. Furthermore, for the forms of cellulite secondary to hormonal alterations, with the treatment of the primary disorder it will be possible to see a significant improvement in panniculopathy.
If it is true that the mechanism of cellulite is based on an alteration of the microcirculation and on the water retention of the interstices, the two key principles for its annihilation are:
- The capillary strengthening e
- The reabsorption of interstitial fluids.
These two objectives are achievable both with diet and with physical activity and, in general, they represent the only systems with permanent efficacy in the treatment of cellulite.
The anti-cellulite diet is based on some very specific rules, namely:
- In case of overweight, weight reduction of adipose tissue;
- Establish a nutritional balance of the diet;
- Bring the right amount of water with food and drinks;
- Eliminate the molecules potentially favoring water retention in the interstices;
- Promote the intake of protective molecules for the capillaries, anti-inflammatory and basically alkalizing;
- Assist the diet with physical motor activity.
Let's analyze them one at a time!
Probably, many listeners have already noticed people who tend to be thin and also afflicted with cellulite. In fact, the severity of panniculopathy is not proportional to the amount of excess fat; however, considering the fact that it is a deformation of the adipose tissue, and that the accumulation of fat is generally attributable to an incorrect lifestyle (as a predisposing factor for cellulite), it is quite common that weight loss is also associated with an improvement of panniculopathy itself. Of course, this is only applicable if you are overweight! On the contrary, it is totally inadvisable to undertake weight loss therapy if the body mass index translates to normal weight.
So, first of all, the anti-cellulite diet for the overweight subject is of the low-calorie-slimming type.
Then, whether it is a slimming diet or a normocaloric diet, the anti-cellulite diet must absolutely respect the nutritional balance criterion. This statement is justifiable for three very specific reasons:
- First of all, it would be unthinkable to make a nutritional imbalance potentially harmful to health for the sole purpose of improving a simple imperfection;
- Secondly, the right proportions of energy nutrients and compliance with the recommended rations of water, vitamins and mineral salts, help to improve the reabsorption of water stagnation typical of cellulite;
- Furthermore, certain types of nutritional imbalance are themselves responsible for the aggravation of panniculopathy.
Some examples of nutritional imbalance potentially aggravating cellulite are: excess of sodium color, excess of carbohydrates (especially simple and added), excess of alcohol and excess of other useless molecules.
While falling within the principle already described, the need for water deserves an even more accurate description. Leaving aside certain questionable advertising statements such as "water that eliminates water", or "water that eliminates excess waste", it is however necessary to specify that a poorly hydrated organism is more prone to water stagnation than one , on the other hand, well hydrated. This happens because a lower intake of water with food and drinks causes a reduction in the volume of blood in circulation and, consequently, a lower filtration of the kidneys and the volume of urine expelled with urination. It is true that the higher blood concentration should favor the absorption of interstitial liquids, but it is equally true that without the expulsion of certain molecules with the urine it is not possible to reduce the osmotic capacity of cellulite.
In compliance with the various needs of the organism, in general, the diet should provide a total of about 1 milliliter of water (preferably low-sodium) for each calorie introduced with the diet; then, it goes without saying that this recommendation subordinates to the level of sweating, possibly increased by motor activity or by ambient temperature.
Moreover, if on the one hand it is necessary to favor the excretion of certain compounds responsible for cellulite, on the other, the diet must be aimed at introducing as little as possible. Already mentioned in the nutritional balance slide, we reiterate that the following are implicated in water retention: sodium (deriving mainly from cooking salt added to foods and from preserved or packaged foods), excess carbohydrates (which cause hyperglycemia, hyperinsulinemia and water retention transitory after each meal), ethyl alcohol (which causes hyperinsulinemia and is toxic to the tissues, therefore potentially unfavorable for the regression of cellulite), nerves and food additives (since, being molecules to be metabolized and excreted, it is not to exclude that they can be a source of deposit in the interstices).
The anti-cellulite diet must therefore provide for the elimination of sodium chloride, sweeteners, nerves and other substances or foods that are not essential for the body.
The nutrients and, in general, the molecules useful in the anti-cellulite diet belong to three categories: the strengthening of blood vessels, the molecules with anti-inflammatory power and the alkalizing. The alkalizing agents, that is the magnesium and potassium mineral salts, have the purpose of guaranteeing a beneficial pH for the functioning of cellular mechanisms in the suburbs and to balance the metabolic action of sodium. Then, since cellulite is an inflammatory condition of adipose tissue, it is likely that certain molecules with anti-inflammatory power, namely omega3, can help the regression of panniculopathy. Last but not least, blood vessel strengtheners such as phenolics, vitamin C etc. Since this is a condition also based on poor blood circulation, eating foods rich in vaso-protective molecules could be a positive habit. Among these products we mention: blueberry, sweet clover, centella, butcher's broom, birch, red vine and horse chestnut; remember that those unsuitable to be taken as "foods", can still represent an excellent ingredient for the formulation of decoctions and herbal teas. Then, it is also possible to benefit from the consumption of certain foods rich in water and with diuretic properties, such as: fennel, endive, chicory, cucumbers, artichoke, pineapple, melon, watermelon, peaches and strawberries, which are also very rich in antioxidants and protective from the formation of harmful molecules.
Last but not least, the support of physical motor activity. If, in itself, the anti-cellulite diet can do a lot, an increase in blood perfusion, venous return, energy expenditure, sweating and the activation of the natural massage induced by movement, contribute enormously to the restoration of a healthy adipose tissue, not inflamed and slightly infiltrated. The recommended activity is undoubtedly an aerobic type, perhaps characterized by high intensity peaks.
Finally, remember that, very often, cellulite and water retention in the lower limbs are caused or aggravated by a difficulty in venous return. This, in addition to being improved by physical exercise, could benefit from alternative practices such as: the positioning of the legs upwards and draining massages, but these are however purely transitory and never definitive effects.
