The tasty and light anti-cellulite diet: the weekly menu

Fighting cellulite is not only an aesthetic question but also an opportunity for a remise en forme detoxifying, which balances microcirculation and lymphatic system, purifying the body. We asked a pool of experts what foods they can help us with reduce and prevent it.

What favors the appearance of cellulite

Genetic predisposition and hormonal imbalances are among the main culprits of cellulitis; even more so if, by nature, your levels of estrogen they are taller and you are a type "gynoid", That is, you tend to accumulate more fat in the lower part of the body. The extra pounds and the sedentary constitute an aggravating circumstance. These are the premises that favor the appearance of cellulitis, which is a real pathology.

«It affects the subcutaneous tissue which, when soaked in liquids, becomes edematous and fibrous; consequently, the exchange between cells and blood vessels is altered, the microcirculation becomes jammed and the waste accumulates», Explains Dr. Massimo Spattini, specialist in nutrition science and sports medicine.

«A vicious circle is created which slows down circulation and the supply of oxygen and nourishment to the tissues, which lose elasticity; so the fat nodules remain as "trapped", causing the classic appearance of the skin a Orange peel».

Cellulite: beware of the lazy intestine

To the stagnation of waste products and toxins (read water retention) also contributes to the irregularity;

moreover, as our expert points out, «in subjects suffering from constipation, the intestine exerts pressure on the veins of the pelvis, thus preventing a good venous return towards the highest part of the body and slowing down circulation ". This is why it is essential to invest in one light but balanced dieta.

Don't cut out carbohydrates and prefer protein for dinner

Don't be tempted by the “no carbs” choice. "Those with a tendency to accumulate body fat on the hips, buttocks and thighs have a slower thyroid metabolism, due to excess estrogen: renounce the carbohydrates it can only make the situation worse. These nutrients, in fact, favor the conversion ofinactive thyroid hormone fT4 in the active one fT3, regularizing the metabolism. They should therefore represent 55% of the diet and be consumed in the first part of the day, when most of the daily calories should be consumed », emphasizes Dr. Spattini.

Attention: as source choose i Whole grains and also takes advantage of i vegetable. This way you guarantee yourself the necessary fiber intake to regulate intestinal transit. Of course, the quota must not be missing protein but, if you fall into the category "gynoid”Remember that excess increases the conditions of acidity of the organism favoring the evolution of cellulitis.

"The protein they should be approx 20% of the power supply and it is good to consume them at dinner so as to stimulate the production of Gh, growth hormone, which occurs mainly during the night and enhances the lipolysis (oxidation of fats) », continues our expert.

Ok so a white yogurt e fresh cheeses, fish, White meat e eggs. Of course, your meal plan will also need to include unsaturated fats and Omega 3 (for 25% of the daily requirement): they are essential to preserve the walls of blood vessels and improve the elasticity of the red blood cell membranes, so as to allow circulation even in the narrowest capillaries, facilitating the transport of oxygen and the metabolism of lipids. 

To enhance the detox effect, walk walking

Surprise - one of the best sports with effect anti cellulite, together with water activities, is the classic walkat a good pace, at medium-high intensity. Fundamental to avoid grueling sessions of aerobic work, perhaps also with the aim of losing weight: you will get the opposite effect.

"The trainings too long, repeated and intense stimulate the production of inflammatory substances such as lactic acid which, by increasing tissue acidosis, promotes cellulite; therefore frequent running, at a high pace and speed is banned: it contributes to inflammation also due to continuous runs return stresses, caused by the repeated impacts of the sole of the foot against the ground ”, explains Riccardo Gaspari, personal trainer and athletic trainer in Padua.

«The aim of a successful“ anti-cellulite ”training is to increase vascularity and, consequently, the speed of blood flow, to counteract the accumulation of waste and supply the tissues ".

Anti-cellulite foods 

There are four foods not to be underestimated for their anti-cellulite effect.

Together with broccoli, peppers, kiwi and citrus fruits, rich in vitamin C and berries, because they are rich in antioxidants such as anthocyanins and polyphenols.

All precious to favor the elasticity of the vessels. Black grapes are also excellent: thanks to the resveratrol content, it promotes the elasticity of the vessels. Here's what they are:

  • Plums 
    They contain quercetin and polyphenols useful for blood thinning.

  • pomegranate
    It is a detox fruit that helps regulate the level of estrogen and counteracts the oxidation processes.

  • Apple
    Rich in polyphenols, it has an effective diuretic and anti-inflammatory action.

  • Venus rice
    Thanks to the presence of anthocyanins, it improves circulation.

It anti-cellulite menu
Here is the weekly anti-cellulite plan with fresh and light dishes.

Studied by the doctor Jessica Garsone, biologist nutritionist in Ravenna, is aimed at detoxifying the body: she favors whole grains and proteins of vegetable origin, with the right amount of fiber. A menu to rebalance the body's acid-base ratio. On Sunday, however, free day for 1 meal with your favorite dish.

Breakfast 1

<br>• French toast dolce: toast + strawberries + bananas + a sprinkling of powdered sugar.

Breakfast 2

• 200 g of low-fat white yogurt + 150 g of red fruits (blueberries, blackberries, raspberries) + 50 g of wholemeal oat flakes + 5 unpeeled almonds.

The snack

Kiwi, ginger, spinach and mango smoothiePreparation: 120 g of vegetable milk to taste (without sugar), 30 g of spinach, 30 g of mango, 70 g of kiwi, 1 g of ginger, 1 pitted date. Blend all the ingredients together and drink immediately.


Cold sea salty salad: celery, rocket, cherry tomatoes + 150 g of steamed cuttlefish rings + 300 g of boiled purple potatoes. All seasoned with a tablespoon of extra virgin olive oil and parsley.

Single dish: 150 g of tofu bites previously cut into cubes, turned in 20 g of breadcrumbs with a pinch of salt and pepper and roasted in a pan to be added to 300 g of diced zucchini sautéed in a pan with a tablespoon of extra virgin olive oil.


Cold single dish: cold Venus rice salad.

A portion of vegetables to taste seasoned with a tablespoon of extra virgin olive oil + 300 g of baked sea bream + 2 wholemeal "wasa" slices.


A portion of raw vegetables to taste + wholemeal pasta topped with chickpea humus + 1 portion of fresh fruit to taste.

A portion of vegetables to taste sautéed in a pan with a tablespoon of extra virgin olive oil + 200 g of chicken breast bites turned in 20 g of wholemeal flour and cooked in a non-stick pan with lemon juice and rosemary.


Single dish: 100 g of lentil flour pasta topped with aubergines, cherry tomatoes and basil + 1 tablespoon of extra virgin olive oil and a portion of fresh fruit to taste.

Salad: celery and rocket with 200 g of turkey strips + an apple cut into cubes + 20 g of parmesan flakes, seasoned with a tablespoon of extra virgin olive oil + 2 wholemeal rice cakes.


Raw vegetable pinzimonio + 120 g of toasted wholemeal bread + 200 g of lean ricotta and a portion of fresh fruit to taste. 

A portion of vegetables to taste seasoned with a tablespoon of extra virgin olive oil + 150 g of fresh wild salmon + 30 g of basmati rice.


single cold dish: 80 g of spelled seasoned with cherry tomatoes + raw courgettes + 30 g of dried beans + oregano + 1 tablespoon of extra virgin olive oil and a portion of fresh fruit to taste.

A portion of raw fresh spinach seasoned with lemon juice + scrambled egg white + 2 wholemeal rice cakes.

ALSO READ: Training against cellulite: why circuit training is effective

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