To get back in shape, drastic diets are harmful and counterproductive, since they often bring unsatisfactory results, especially in the long term.
To lose weight in a healthy way, one of the most popular techniques of the moment is the one called the Nutritional Plan method, created by the nutritionist biologist Marco Ciambotta.
This technique allows you to lose weight thanks to a more conscious approach to food and carbohydrate-burning workouts.
on 100 grams it is good to avoid it and focus on something else. According to the World Health Organization, in fact, the sugar threshold not to be exceeded is equal to 10% of the total energy consumed through food, a quantity that is easily reached even by eating foods without added sugars.
Respect the rule of the healthy dish
There is a very simple rule that should be respected as much as possible. Introduced by Harvard University and based on the guidelines of the Mediterranean diet, it suggests that meals consist of 50% vegetables, 25% carbohydrate sources and 25% protein. vegetables, possibly in season, are essential, as well as for their contribution of fiber which regulates intestinal function, also for the presence of vitamins and antioxidants that they contain and allow to fight free radicals.
It is also very important to take the right amount of protein every day, essential for the development of muscle mass and the correct water intake.
Don't eliminate carbohydrates
«One of the false myths to dispel is the demonization of carbohydrates - explains Marco Ciambotta - On the contrary, they must not be eliminated, as they are deposited in the muscle in the form of glycogen and, by binding to water, move the extracellular water into the muscle. This is why they are the best help to counteract water retention ».
Green light to carbohydrates, therefore, especially if you perform high-intensity workouts. After training, the muscle needs this element, which is mainly conveyed in muscle mass, instead of turning into fat, to rebuild energy reserves. It is therefore good to always eat carbohydrates after training, while they can be replaced in meals. subsequent.
Drink regularly
The human body is mainly made up of water and it is necessary that there is a continuous exchange in the organism, to avoid the accumulation of toxins and waste products, with a consequent increase in water retention. In fact, the latter is not, as is often believed, an excess of water, but a wrong distribution between intra and extra-cellular water. Therefore, it is essential to drink constantly and start doing it in the morning, as soon as you wake up.
Experiment in the kitchen
Always eating the same things or sticking to strict diets risks generating a sense of monotony, and this is one of the first causes of abandoning a correct meal plan.
In order not to lose interest, one must instead learn to devote oneself to cooking with pleasure, experimenting with new recipes that start from basic foods such as rice, spelled, barley, millet, buckwheat, blue fish, meat from pasture farms, seasonal fruit and vegetables. . To maintain a balanced diet, it is also good to often consume legumes, a source of vegetable proteins, carbohydrates and soluble fiber. As for the condiments, use salt, extra virgin olive oil and spices, the latter extremely satisfying for the palate and a source of polyphenols, molecules with positive effects on health.
, it is essential to do sport in the right way.
"It is important not to train to lose weight but to lose weight by training: a subtle but substantial difference in our approach to physical activity - explains Marco Ciambotta - To do this, you need to focus on workouts that burn carbohydrates and not fat".
In addition to the benefits on health, psyche and metabolism, carrying out a correct training routine, combined with an ad hoc nutritional plan, allows you to improve your body composition, both through the achievement of a greater percentage of muscle mass, and a correct breakdown of liquids.
The best choice is HIIT training
High intensity training consumes carbohydrates and allows you to teach the body to properly manage this nutrient, conveyed to the muscle where it is deposited in the form of muscle glycogen. A HIIT (High Intensity Interval training) workout, in addition to carbohydrate metabolism, improves metabolic flexibility and insulin sensitivity. Muscle glycogen, finally, by binding to water allows it to move from the extracellular compartment to the inside of the muscle and consequently to generate a reduction in water retention.
Combining a HIIT circuit with strength exercises with weights or free body also provides the stimulus for the maintenance or increase, in certain cases, of muscle mass, generating a much more toned body.
So space for isometric exercises, high intensity workouts, weights, without forgetting, however, to maintain an active lifestyle and, as far as possible, in motion.
