ATTENTION! This article is for informational purposes only. The author of the article, limiting himself to reporting what is necessary for the nutritional system in question, refrains from any comment and does not intend to advise or advise against following it.
it can be difficult and even traumatic.
For this reason it is good to carry out this step gradually, rebalancing your eating style, step by step, over a few weeks.
Below is a guide to "getting into the area" in six weeks.
which contain too much saturated fat and cholesterol:- Offal;
- Egg yolk and derivatives (omelettes, mayonnaise, etc.);
- Fat in red meats - therefore all fatty red meats.
Then add some "good" fatty acid supplements, ie omega 3 fatty acids (2-4 tablets per day, depending on weight and requirement).
, orange juice, flavored teas, aperitifs, etc.), candies and so on. On the other hand, sweets, biscuits, ice creams and all other foods rich in sugars must be drastically reduced. Snacks, cocoa creams, nougat, candied fruit and brioches should also be abolished. To sweeten the coffee you can use a little fructose, which is a sugar derived from fruit, has the advantage of not raising the insulin.
To have a breakfast without the elements described above, you can start by taking a citrus juice - unsweetened - milk or yogurt with really whole grains, a fruit (except banana) and a hot drink such as tea or coffee, a little sweetened as above.
Summing up:
- Foods to be excluded from the second week are:
- sugary drinks and aperitifs;
- cooking and bar sugar, including cane sugar;
- instead a little fructose is fine;
- jam (better without sugar), cocoa creams, candies, nougat and candied fruit;
- brioches and snacks.
- Consume in moderation:
- cakes without too many added sugars and biscuits;
- ice creams and sorbets.
Not all types of fruit and vegetables are good; here's what to take: asparagus, artichokes, cauliflower, cabbage, cucumbers, onions, herbs, fennel, salads of all kinds, aubergines, peppers, tomatoes, leeks, radishes, celery, spinach, courgettes.
Vegetables to eliminate: potatoes, carrots, squash, beets, peas and corn.
Preferred fruit: apricots, black cherries, oranges, cherries, strawberries, raspberries, lemons, kiwis, mandarins, apples, blueberries, pears, peaches, grapefruits, fresh plums.
Fruit to eliminate: bananas, dates, grapes, figs, prunes, raisins, all fruit in syrup, all fruit juices.
, lunch, dinner and two snacks, one in the afternoon and one in the evening before bedtime;In the breakfast and the two snacks follow the criteria of the "Zone" diet - later on, snacks and typical breakfasts will be listed.
- Breakfast: semi-skimmed milk with added protein powder;
- Snacks: a 40-30-30 bar or a glass of semi-skimmed milk.
For the quantity, a portion that is similar in size and thickness to that of the palm of our hand can be used as a reference measure.
, pasta and rice.
At lunch and dinner, in practice, it is no longer possible to consume whole portions of pasta or rice, but only half portions.
