A personalized and innovative diet: how to lose weight by eating

Losing weight by eating is possible thanks to a personalized diet and choosing the right foods.
Building a diet that is tailored and healthy is not easy, for this many people they turn to the nutritionist to find a solution.
In fact, often you do not have the right knowledge to combine foods and the basics to follow healthy eating and that it helps to lose weight in the right way.
The secret lies precisely in bringing to the table foods that allow you to lose weight by eating: in this way you can reach the ideal shape without sacrifices or drastic cuts that only risk spoiling your mood and jeopardizing your health.
Not to mention the hated yo-yo effect (lose weight-get fat-lose weight) that is always around the corner when you don't follow a personalized diet.

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How to follow a personalized diet well

The right way to lose weight, therefore, is to follow one personalized diet.
A choice that allows you to lose weight in a lasting and sustainable way.
On the other hand, the parameters to be taken into consideration to lose weight are many and, more importantly, they are not the same for everyone.
Contacting a professional therefore remains the best solution to set up a diet that takes into account eating habits, lifestyle and individual preferences.
What does it take to create a personalized diet? A key element is to study and understand the individual's immune system.
Analyzing the state of health of the intestine, for example, is of primary importance.
Two crucial aspects will therefore have to be evaluated:
• The Immune System – Through personalized nutrition, based on the choice of foods and the correct combinations, many inflammatory pathologies such as overweight and obesity can be solved.
• Choosing the right lectins – Some foods contain particular proteins, called lectins and which should not be confused with lecithins. Lecithins are in fact a mixture of phospholipids contained above all in soy and egg yolk with emulsifying properties. Any person can be intolerant of some lectins through immune reactions. Peptides are the protein molecules that make up lectins. Once introduced into the body through food, they are able to interact with the antigens of red blood cells, agglutinating them with each other. This process is the primary signal of ongoing inflammation. Taking lectins through the diet that are not suitable for your immune system is equivalent to receiving a small attack from the outside. Considering about three meals a day, this does a lot of work for the immune system.
Once the response of the immune system has been established, considering lectins and lifestyle, it will be essential to identify what the goal of the personalized diet is.
Only in this way will it be possible to choose the perfect foods.

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Why is it easy to gain weight, while it is difficult to lose weight?

Why is it easy to gain weight, but difficult to lose weight? There are two main causes: one incorrect food combination; an excess of sugar in the diet.
To lose weight, therefore, you need to start by understanding your eating habits.
In our experience we have noticed 3 main types of errors: excessive consumption of sugars; lack of knowledge of correct food combinations; the absence of planning on what to eat weekly.
Sugar is the food most sought after by man, this is because it is difficult to find it in nature. Foods that contain sugars are cereals, pseudocereals, legumes, fruit, oilseeds and vegetables. The main source of carbohydrates in nature is vegetables.
The body is designed to be able to transform the amino acids found in animal proteins and fats into glucose, which is pure sugar.
This mechanism is enabled by the liver through a process called "neoglucogenesis", i.e. "the birth of new glucose".
We humans have evolved always choosing the easy way out. The human brain consumes an average of 70 percent of available glucose.
This is why we are faced with a big problem.
Glucose does not exist in nature, which is why the body must produce it itself.
Turning one fat into sugar takes a lot of work, while turning one sugar into another sugar is easier.
Given the primordial laziness of our body, it is much easier to request sugars through the stimulus of hunger or "cravings" when the brain identifies a lack of sugars, rather than sending the stimulus to the liver to produce them itself.
The mechanism was born 70 years ago, when there was not all the food available today.
At the time, 80 percent of the population produced food and the remaining 20 percent consumed it.
We all have a grandfather or uncle who had a vegetable garden, chickens or rabbits.
Now almost none of us own these precious ones sources of livelihood.

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A trend reversal already at the end of the last war

With the end of the last world war the trend reversed, with about 80 percent of the population consuming food.
So the most available food are cereals, extremely rich in sugars.
If you look closely at the daily diet of an obese person, you will notice that they have a large consumption of grains, starches, fruits and sweets.
Since sugar is a precious food for the human body, if there is an excess in the diet the body will never discard it; on the contrary, it will turn it into fat in order to be able to turn it back into sugar in times of famine.
Correct them food combinations therefore they are based on the need not to combine two types of sugar with each other, for example cereals and fruit.
Bread and jam? It is one of the worst combinations.
This is because the starch contained in the cereal and the fructose in the fruit will create intestinal fermentation with excessive sugar intake and a consequent glycemic peak.
A large amount of insulin will therefore be released to lower the glycemic load. Also, sugars that are not discarded or used will be turned into fat.
Those who are not in the habit of preparing a weekly menu will therefore have to acquire an awareness of what they eat, in order to make adequate purchases and not risk consuming too much sugar, making the diet unbalanced.
One of the important factors of our method is precisely that of teaching the patient how to prepare a menu independently.

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How to lose weight by eating a personalized diet

How do you build a personalized diet? First, learning to know and recognize foods and the way they affect the body.
In fact, some foods are known for their ability to increase the sense of satiety, bringing the body and specifically the intestine to work properly.
The fibers, for example, are not assimilated by the intestine, the bacteria of the microbiota will feed on them, allowing correct faecal fluidification and the possibility of postponing the sense of hunger in this way.
Fruits and vegetables rich in water act in the same way, while high protein foods, such as meat and fish, serve for a correct composition of the stools.
Meals should never be skipped, as well as breakfast.
Snacks are an indicator that the previous meal was insufficient, and nutritionists recommend increasing the amount of the main meal so as not to feel hungry between one meal and the next.
Simple sugars should be banned as they could raise the glycemic rate, causing an accumulation of fat.
The "fat burning" foods, which we often hear about, help to activate the intestines by making the immune system work properly.
They contain little fat and increase the sense of satiety, therefore they help to lose weight... by eating!
Next to them we find thermogenic foods which, to be absorbed, need a high expenditure of energy.

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Foods to lose weight by eating are essential

The choice of foods, for those who want to lose weight by eating, is essential. In fact, it allows you to follow a personalized and balanced diet, losing weight in a healthy and effective way.
These are foods rich in nutrients, which increase the sense of satiety and speed up the metabolism.
Not only that: if combined in the right way, they make meals satisfying and tasty, allowing you to lose weight by eating.

Cruciferous vegetables

For example, cruciferous vegetables, such as cabbage, Brussels sprouts, broccoli or cauliflower, have essential nutrients that help boost metabolism, namely B vitamins, vitamin C and calcium. These vegetables also have a nutrient called sulforaphane, which allows you to detoxify the body, eliminating excess toxins. Finally, the combination of fiber and high water content increases the ability to burn fat.

Chilli

We find spicy foods that contain natural chemicals that allow you to turn on the metabolism thanks to the action of the chili pepper. Bioactive capsaicin helps the body burn more sugar.

Lean meats

If it digests protein, the body tends to work harder. Chicken and turkey are lean meats, excellent for a personalized diet. In fact, to digest them, the body needs more energy, and proteins also help preserve fat mass in the best possible way and keep the metabolism at its peak.

Oatmeal

Oats, gluten-free, are particularly healthy, perfect for providing vitamins, minerals and fiber. It lends itself to accompany breakfast, preventing possible sugar spikes and keeping insulin levels low. Finally, fibers should not be overlooked: to break them down, the body burns more sugars.

Pineapple

Pineapple, like many tropical fruits, provides a high quantity of vitamins (B and C) and mineral salts (copper and magnesium). It improves digestion, has a diuretic effect and leads to a very rapid depletion of fat.

Cucumbers

Fresh and perfect for many recipes, cucumbers are very powerful "fat burners". The perfect match? With protein foods such as meat and fish.

Asparagus

Ideal for filling up with vitamin B, asparagus is a panacea for metabolism; moreover, they contain many fibers which are ideal for amplifying the sense of satiety.

Garlic

Recommended to strengthen the immune system, garlic has a reducing action on fat molecules.

Broccoli

Eaten cooked or raw, broccoli is a source of mineral salts and fiber, perfect for giving a boost of energy to the metabolism.

almonds

Fiber, fatty acids and proteins make almonds excellent for losing weight by eating. They make you feel full quickly and activate the metabolism.

ZENZERO

Ideal to drink in the form of an infusion, ginger is a perfect digestive. Increases body temperature and helps burn fat.

Spinaci

To be eaten in salads or cooked, spinach has many beneficial properties. Inserted in a personalized diet, they help regulate the sugar level thanks to fibres, vitamins, iron, potassium and antioxidants.

Fish

Salmon, herring and tuna are allied fish in the diet. In their meat there are EPA and DHA, forms of Omega 3 that allow to increase HDL cholesterol (ie the good one), reduce inflammation and preserve the functioning of the brain.

Cinnamon

Added to coffee or sprinkled on an apple, cinnamon slows the absorption of glucose, thus supporting weight loss. The beauty of this spice is that it not only increases metabolism, but also helps curb hunger by balancing blood sugar.

Lentils

To start the burning of sugars, the body needs iron. This essential nutrient increases energy and metabolism, facilitating the flow of oxygen into the body. Lentils are among the best foods in terms of quality of nutrients. They are also rich in fiber, protein and iron.

Sweet potatoes

Delicious and rich in vitamin B, they can be prepared in many ways and stimulate the metabolism.

Forest fruits

Colorful and tasty, berries are excellent natural antioxidants and are useful for regulating the level of insulin in the blood.

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