getting into shape crash diets are harmful and counterproductive, as they often bring unsatisfactory results, especially in the long run.
To lose weight in a healthy way, one of the most popular techniques of the moment is the one called 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.
Diet Nutrition Plan: How It Works
If a food contains more than 6 grams of sugar per 100 grams it is good 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 sugar.
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 are made up of 50% vegetables, 25% carbohydrate sources and 25% protein. Ingesting a large amount of fruit and vegetables every day, possibly in season, is essential, as well as for their intake of fiber that regulates intestinal function, also for the presence of vitamins and antioxidants that 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 the 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 subsequent meals.
The human body is mainly made up of water and it's there must be a continuous turnover 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 fundamental beer consistently and start doing it since the morning, as soon as you wake up.
Experiment in the kitchen
Always eat the same things or stick to strict diets risks generating a sense of monotony, and this represents 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 new recipes that start from basic foods such as rice, spelled, barley, millet, buckwheat, oily 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.
Nutritional Plan Method: How to Train
In addition to nutrition, if the goal is to lose weight, it is it is essential to play sports in the correct 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, carry 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 distribution of liquids.
The best choice is HIIT training
L'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. Finally, muscle glycogen by binding to water allows it to move from the extracellular compartment into the muscle and consequently to generate a reduction in water retention.
Combine with a HIIT circuit, strength exercises with weights or bodyweightmoreover, it provides the stimulus for the maintenance or increase, in certain cases, of muscle mass, generating a decidedly 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.