ROME – Concerned about the waist size? It is possible to make up for the excess food at Christmas. Fortunately, the strategies to be put on the field are there and neither are they impossible to follow, just a little consistency and good will. Word of the expert, Rosita Laurenti , director of the nutritional therapy and diet therapy ambulatory of the Istituto Dermopatico dell’Immacolata (Idi) of Rome.
1) During the holidays the calories that accumulate are really difficult to count. Where should we start again?
The convivial moment is an unavoidable need for our sociality. Especially during the Christmas period, high-calorie foods rich in sugars and fats are consumed in abundance . Do not panic, even if we have accumulated a few pounds, we have the opportunity to get back in shape and offer a moment of relief and recovery to our body. Even before resuming normal habits allow us a period of ten days of detox diet, draining and antioxidant that allows us to get back in balance.
2) Which foods to favor?
In the detox period avoid milk and yogurt . Choose green tea for breakfast , which has an antioxidant, lipolytic, metabolism accelerator, or barley coffee that has a diuretic action. Even the coffee makes the skin more toned and accelerates the absorption of fats , but be careful not to overdo it, in fact, if consumed in excess can cause tachycardia. To regularize the microcirculation and counteract the formation of cellulite, add to the breakfast foods rich in flavonoids and vitamin C, mainly present in berries (blueberries, blackcurrant, raspberries, fresh or jam) possibly combined with wholemeal rusks.Carbohydrates should not be eliminated, but it is advisable to avoid pasta and bread prepared with refined flours and to prefer those prepared with bran-rich whole wheat flour , whose trace elements are hair and nail friends; consume brown rice , an anti-gourd food that helps the intestines, or spelled pasta. Some types of wholemeal bread are enriched with sesame and poppy seedswhich contains gamma linolenic acid (GLA), which deeply moisturizes the tissues and fights skin dryness typical of the winter period, as well as wheat, cereals, chia seeds rich in unsaturated fatty acids omega 3 and omega 6, involved in the production of collagen and rilastine, which help the skin to regain a healthy appearance for protein intake instead of fish that are rich in unsaturated acids and noble proteins with a fatter and less digestible red meat.
Among the best vegetables are the Belgian salad (purifying), fennel, chicory and zucchini for their diuretic activity, carrots (rich in antioxidants) broccoli, spinach and beetroot that have a purifying activity. A small concession we can make with chocolate, which contains magnesium and tryptophan, two allies against wrinkles because it is a source of relaxation and well-being, plus a good share of flavonoids, powerful antioxidants that oppose free radicals.
Naturally, a further precaution to put into practice is to reduce the portions, the condiments, use only extra virgin olive oil and reduce the salt. Food can be made more appetizing by using precious spices such as turmeric or hot pepper.
3) What to eliminate?
The foods to be banned during the detox period are different: first of all the cured meats that often peep out, like cooked and raw ham, bresaola, salami and so on. If you really can not give up the cheese, you must favor the fresh ones like the cow’s milk ricotta and avoid the aged cheeses that contain too much salt. Finally, reduce the consumption of alcohol, industrial foods and sweets.
4) Fruits and vegetables, how many portions should be consumed in order not to exceed above all the sugars?
Every day two portions of vegetables and at least two portions of fruit are consumed. We must be careful to choose fruit of different colors to ensure the supply of various macronutrients. In order not to overburden us, we avoid too sugary fruit such as grapes, mandarins and dried fruit. We can choose kiwi, which in addition to being rich in vitamins A and E has excellent laxative properties. Among the fruits we remember the pineapple rich in bromelainwhich is an anti-edema and anti-inflammatory and opposes water retention. As for the apple, the fruit that inspired the famous saying ‘An apple a day keeps the doctor away’, is rich in vitamins A and C, trace elements, minerals. It also contains quercetin, which improves the absorption of oxygen and also has anti-aging properties thanks to flavonoids and polyphenols.
5) What role does hydration play?
Do you think draining herbal teas are useful? There can be no diet without proper hydration. Above all, when we want to purify ourselves, we must take care to drink at least two liters of water a day. An infusion can offer a relaxing moment as well as help us to drain liquids. Excellent purifying properties are typical of dandelion teas, milk thistle, ginger and lemon while the artichoke extracts help digestion.