We have seen how an "excessive diet in calories compared to needs - which determines overweight in itself - and, at the same time, too rich in carbohydrates, can have a lipogenic effect and often on the abdomen".
Stressed subjects - who remember having the highest cortisol in the blood - are also more likely to exceed calories and carbohydrates and consequently to experience overweight and hyperinsulinemia, as they involuntarily try to compensate for stress by taking in many calories and carbohydrates. This further aggravates the tendency to fat accumulation.
To avoid this, we must first of all take care to practice a "constant and sufficiently intense physical activity, associated with a" balanced diet - divided into 5/6 daily meals, well divided between energetic macronutrients and with the right amount of calories.
If you do not want to count calories, it is advisable to increase the consumption of fibers which, in addition to lowering the caloric density of the foods, modulate the absorption of energy nutrients by moderating the rate of rise in blood sugar and insulin. So yes to vegetables and whole grains.
It is essential that, in case of overweight, the diet is oriented to create a caloric deficit sufficient for weight loss. This will also improve general insulin.
A consumption of about 30 g / day of fiber is recommended, of which at least 10 g of the soluble type.
adrenergic. If these receptors were spread uniformly in the body, we would have an equally uniform lipolysis; however, depending on the genotype and lifestyle conducted in development, this is not normally the case.
Not only that, but the adrenergic receptors are of different types: BETA1, BETA2, BETA3, ALPHA, to name a few; each of these has different tasks, so it produces different reactions to the stimulus of catecholamines.
The BETA1 and BETA2 receptors, well present in the heart and brain, react by triggering an increase in heart rate and ejection, inducing anxiety and alertness, improving neuro-muscular control and increasing respiratory rate.
The BETA-3 receptors, on the other hand, are more responsible for lipolysis, while the Alpha ones are the "bad guys", as they block lipolysis.
It is clear that, depending on the distribution of these receptors, both in quantity and sensitivity, there is a better or worse adipose distribution profile. It now remains to understand if and how it is possible to correct the inhomogeneity of the adrenergic receptors. If we can't do anything about the genotype, we can do a lot in terms of developmental behavior.
, obviously taking a low-calorie diet for granted.- Caffeine: the intake of two or three bitter espresso coffees a day, between meals, stimulates and "develops" the sympathetic system;
- Beta-agonists in general over the counter (blend with guarana, cocoa alkaloids, green tea, etc.): which, applied for several months, should stimulate the sympathetic system and bring it to preponderant levels on the parasympathetic. These products induce general lipolysis. But be careful: beta agonists must be balanced correctly with rest periods, otherwise they can lead to chronic stress;
- Synephrine: should particularly stimulate BETA3 receptors; the studies carried out on humans have given different results than those on guinea pigs;
- Yohimbine: blocks alpha receptors. This supplement should be effective in resolving adrenal-dependent localized adiposity. But beware: its free sale has fluctuated over the years.
The intake of one or more of the supplements mentioned above should be started and continued for two months in a row, in order to get out of parasympathetic excess states. After that it is advisable to take them two months on and at least two months off, in order not to falling into chronic stress or addiction.
Beta stimulants are contraindicated in hypertensive, cardiopathic, asthmatic or atherosclerotic subjects. Evaluate your fitness status with a dietician before embarking on such a supplement.
- get out of their condition gradually, under the guidance of a health professional, who will eventually modify:- amount of calories (reducing them)
- amount of carbohydrates (almost always reducing them)
- physical activity (increasing it)
- Taking supplements.
