Gift diet example

Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

GIFT diet

GIFT Diet (acronym for: Graduality, Individuality, Flexibility and Tone) is a system coined by doctors Attilio Speciani and Luca Speciani, useful for pursuing:

• Weight loss in case of overweight
• The restoration of the optimal metabolic condition in case of alterations induced by poor diet or lifestyle
• The recovery of the psychophysical balance.

Specifically, the GIFT diet should intervene above all at the level of metabolism regulation (better insulin impact and preservation of muscle mass) and the modulation of appetite (hypothalamic control); for this purpose, the GIFT diet makes use of some cardinal principles and rules that , combined and maintained over time, should guarantee the result; in summary:

• Abolition of calorie counting
• Activation of metabolism and preservation of muscle mass with physical activity
• Gradual introduction to the diet
• Possibility of replacing foods using food equivalences
• Use of ONLY low glycemic index carbohydrates
• Elimination of unhealthy, processed foods, rich in preservatives, and junk foods or junk foods
• Protein / carbohydrate combination to limit the rebound effect of insulin
• Control of the index and glycemic load
• Optimal caloric distribution of meals (decreasing throughout the day)
• Free fruit and vegetables with the precaution of inserting them at the beginning of the meal
• Generous supply of water and dietary fiber
• Long chew
• Physical activity with a preference for aerobic effort
• Control of food intolerances (DRIA test) which, by triggering the mediators of inflammation, can negatively affect the insulin action (the solution is the rotation of food)
• Psychophysical balance; Food can affect mood, just as mood can affect how you eat. "DietaGIFT requires a deep understanding and active removal of this bondage."

GIFT diet recommends always using simple cooking methods, without sodium glutamate, using a little extra virgin olive oil and, alternatively, "raw" that of a single cold-pressed seed; moreover, it suggests abolishing pre-packaged products, avoid added sugars and sweeteners, use (especially in snacks) fresh fruit or unsweetened drinks or vegetable juices.
Furthermore, the GIFT diet suggests consuming at every single meal: a food based on low glycemic index carbohydrates (60g dry), one based on proteins (quantitatively of the same size as the dish. cooked carbohydrate-based) and fruit and / or vegetables (quantitatively the same size as the cooked dish of carbohydrates).

GIFT diet: strengths and weaknesses

The GIFT diet is undoubtedly a healthy and correct way of interpreting food therapy, on the other hand, it is certainly not the ideal solution for those with little motivation to lose weight; GIFT diet offers gradual, constant and less stressful results ... but for those who NEED a quick visualization of the "first weight loss" this slow progression could be counterproductive.

Useful supplements

The supplements useful for the GIFT diet are those offered by GIFT Pharmacies; with a hint of sarcasm ... it is possible to understand what the needs of integrating the GIFT supply are by consulting one of the relative points of sale.

GIFT diet: example

ATTENTION! What follows is a personal interpretation of the GIFT diet and it is not a scheme produced or endorsed by Dr. Speciani or related collaborators; moreover, since it is a system quite different from the TRADITIONAL low-calorie nutritional schemes, in the setting, I will try to reach a compromise between the caloric counting system and the GIFT one in order to make the strategy more understandable from all points of view and comparable to the "classic" counting system.

• Employee, walks 3 times a week for 1 hour

Sex

M.

Age

42

Height cm

174

Wrist circumference cm

16,7

Constitution

Slim

Height / wrist

10,8

Morphological type

Normolineo

Weight kg

84,0

Body mass index

27,8

Physiological body mass index desirable

19,3

Desirable physiological weight kg

58,4

Basal metabolism kcal

1556,8

Physical activity level coefficient

Lightweight, yes AUS 1.55

Energy expenditure kcal

2413,1

Diet HYPOCALORIC - 30% About 1690 Kcal Breakfast 40% 676kcal Snack 5% 85kcal Lunch 35% 590kcal Snack 5% 85kcal Dinner 15% 254kcal

GIFT diet example - DAY 1

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

honey

10g 30.4kcal

Dried walnuts

30g, 183.6kcal

Bananas

200g, 178.0kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Kiwi

100g, 61.0kcal

Lunch, about 35% kcal TOT

Pasta with tomato sauce

Whole wheat semolina pasta

60g, 194.4kcal

Tomato sauce

100g, 24.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Grilled chicken breast

Chicken breast, meat only

120g, 132.0kcal

Frozen spinach

200g, 58.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Oranges

100g, 63.0kcal

Dinner, about 15% kcal TOT

Sea bass fillet in a pan

Sea bass, various species

100g, 97.0kcal

Zucchini

200g 32.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 2

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Almonds

30g, 172.5kcal

Grape

250g, 172.5kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Apple, with peel

100g, 52.0kcal

Lunch, about 35% kcal TOT

Brown rice with carrots

Brown rice, long grain

60g, 217.2kcal

Carrots

100g, 41.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Grilled turkey breast

Turkey breast, meat only

120g, 133.2kcal

Fennel

200g, 62.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Pears

100g, 58.0kcal

Dinner, about 15% kcal TOT

Grilled tuna fillet

Yellow fin tuna

100g, 108.0kcal

Chard

200g 38.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 3

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Hazelnuts

30g, 188.4kcal

Loti or khaki

200g, 175.0kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Kiwi

100g, 61.0kcal

Lunch, about 35% kcal TOT

Beans and boiled potatoes

Dried beans

40g, 124.4kcal

Potatoes

100g, 77.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Veal steak

Loin of veal

120g, 139.2kcal

Asparagus

200g, 40.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Clementine

100g, 47.0kcal

Dinner, about 15% kcal TOT

Steamed cod

Atlantic cod fillets

100g, 82.0kcal

Lettuce

100g 18.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 4

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Dried walnuts

30g, 183.6kcal

Bananas

200g, 178.0kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Kiwi

100g, 61.0kcal

Lunch, about 35% kcal TOT

Eggplant pasta

Whole wheat semolina pasta

60g, 194.4kcal

Aubergine

100g, 24.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Grilled chicken breast

Chicken breast, meat only

120g, 132.0kcal

Frozen spinach

200g, 58.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Oranges

100g, 63.0kcal

Dinner, about 15% kcal TOT

Horse Steak

Horse

100g, 133.0kcal

Endive

200g 34.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 5

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Almonds

30g, 172.5kcal

Grape

250g, 172.5kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Apple, with peel

100g, 52.0kcal

Lunch, about 35% kcal TOT

Brown rice with mushrooms

Brown rice, long grain

60g, 217.2kcal

Champignon mushrooms

100g, 22.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Grilled turkey breast

Turkey breast, meat only

120g, 133.2kcal

Fennel

200g, 62.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Pears

100g, 58.0kcal

Dinner, about 15% kcal TOT

Egg white omelette

Chicken egg white

250g, 120.0kcal

Chard

200g 38.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 6

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Hazelnuts

30g, 188.4kcal

Loti or khaki

200g, 175.0kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Kiwi

100g, 61.0kcal

Lunch, about 35% kcal TOT

Chickpeas and boiled potatoes

Dried chickpeas

40g, 133.6kcal

Potatoes

100g, 77.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Veal steak

Loin of veal

120g, 139.2kcal

Asparagus

200g, 40.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Clementine

100g, 47.0kcal

Dinner, about 15% kcal TOT

Grilled sea bream

Fillets of sea bream

100g, 90.0kcal

Lettuce

100g 18.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal

GIFT diet example - DAY 7

Breakfast, about 40% kcal TOT

Skimmed milk yogurt 2%

250g, 140.0kcal

Honey

10g 30.4kcal

Dried walnuts

30g, 183.6kcal

Bananas

200g, 178.0kcal

Rye bread

50g, 129.0kcal

Snack, about 5% kcal TOT

Kiwi

100g, 61.0kcal

Lunch, about 35% kcal TOT

Pasta with peppers

Whole wheat semolina pasta

60g, 194.4kcal

Yellow peppers

100g, 22.0kcal

Grated Parmesan cheese

5g, 19.6kcal

Grilled chicken breast

Chicken breast, meat only

120g, 132.0kcal

Frozen spinach

200g, 58.0kcal

Extra virgin olive oil TOT

15g, 135.0kcal

Snack, about 5% kcal TOT

Clementine

100g, 47.0kcal

Dinner, about 15% kcal TOT

Grilled bluefish

Blue shark, shark

100g, 130.0kcal

Zucchini

200g 32.0kcal

Rye bread

50g, 129.0kcal

Peanut oil TOT

10g, 88.4kcal