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 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 appetite modulation (hypothalamic control); for this purpose, the GIFT diet makes use of some cardinal principles and rules which, 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 glycemic index and load
Optimal caloric distribution of meals (decreasing throughout the day)
Free fruit and vegetables with the trick of adding 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 insulin action (the solution is the rotation of foods)
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 recommended to use always simple cooking, without sodium glutamate, use a little extra virgin olive oil and, alternatively, "raw" that of a single cold-pressed seed; moreover, it suggests abolishing pre-packaged products, avoiding added sugars and sweeteners, using (especially in snacks) fresh fruit or unsweetened drinks or vegetable centrifuged.
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 cooked dish based on carbohydrates) 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 subjects with low 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 the GIFT Pharmacies; with a hint of sarcasm ... it is possible to understand what the needs of integrating the GIFT power supply are by consulting one of the relative points of sale.

GIFT diet: example

WARNING! 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; furthermore, since it is a very different system 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

Gender			M
Age			42
Height cm			174
Wrist circumference cm			16,7
Constitution			Esile
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	IPOCALORIC - 30%		1690 Kcal approx
Breakfast	40%	676kcal
Snack	5%	85kcal
Lunch	35%	590kcal
Snack	5%	85kcal
Price	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
	banana		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
	TOT peanut oil		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
	Grapes		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
	Pere		100g, 58,0kcal
Dinner, about 15% kcal TOT
	Grilled tuna fillet
		Yellow fin tuna	100g, 108,0kcal
	Bieta		200g 38,0kcal
	Rye bread		50g, 129,0kcal
	TOT peanut oil		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
	Lot o kaki		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
	C		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
	TOT peanut oil		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
	banana		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
	TOT peanut oil		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
	Grapes		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
	Pere		100g, 58,0kcal
Dinner, about 15% kcal TOT
	Egg white omelette
		Chicken egg white	250g, 120,0kcal
	Bieta		200g 38,0kcal
	Rye bread		50g, 129,0kcal
	TOT peanut oil		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
	Lot o kaki		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
	C		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
	TOT peanut oil		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
	banana		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
	C		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
	TOT peanut oil		10g, 88,4kcal