DIET to lose weight with the weekly diet that nourishes the muscles: feed i muscles and increase lean mass while maintaining the body in fat-burning mode. They are the goals of one diet for weight loss pointing to a fitness total and lasting, thanks to simple rules and the right foods to eat at the right time of the day. The result will be a defined structure. No longer weighed down by an excess of sugar and too much sedentary lifestyle. Here, then, with the help of the nutritionist Alberto d’Angelo, a program to say goodbye to fatigue and extra pounds and to gain the body you have always wanted.
the proposed nutritional program aims to target fat mass, especially on the stomach, hips (the so-called love handles) and lower limbs, thighs and legs.
– On the contrary, the lean mass (muscles, organs, skin) is protected and well nourished thanks to an adequate supply of proteins rich in amino acids and of high biological value combined with good fats and carbohydrates with a favorable glycemic index.
– The result is selective weight loss without loss of muscle tone; the skin will also appear more toned.
The secret of perfect physical shape? «An optimal body composition, with a good relationship between lean mass and fat mass» replies the nutritionist. The goal, in fact, is not excessive thinness, but a harmonious body. Dry and toned. With an appreciable mass. It is also stronger and more performing. With this diet you lose weight by eating better and without too many restrictions: what matters is not the calculation of calories, but the way in which each food is metabolized and transformed into sugars, proteins and fats, three macronutrients that interact with the body’s chemistry.
The nutritional plan focuses on complete and balanced meals. Among the foods to be preferred are vegetables, provided every day, raw at the beginning of the meal and cooked as a side dish.
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In the morning, cortisol levels are higher. The production of which is slowed down by a carbohydrate meal. And stimulated by a protein.
– Modulating the action of this hormone is important, because it increases the production of insulin, responsible for the accumulation of fat. This is why whole carbohydrates should be concentrated on breakfast and lunch.
– In the evening, however, cortisol levels are lower and insulin tends to rise. A more protein dinner also stimulates the production of Gh, the growth hormone which is also a powerful lipolytic and whose secretion is maximum in situations of sugar deficiency (hypoglycemia) and during sleep.
1st DAY
– Breakfast: panckes of oats with dark chocolate drops; green tea. – Snack: 10 almonds. – Lunch: 100 g of spinach; 50 g of Basmati rice with 300 g of stewed zucchini; 150 g of baked fish with oil, lemon and parsley. –Snack: 1 white Greek yogurt 0% fat with 1 chopped walnut and cinnamon. – Price: celery and carrot crudité; 200 g of salmon seasoned with salt, pink or green pepper, parsley or chive stalks, lemon and fennel seeds and cooked in foil; asparagus stewed in a pan with a walnut (10 g) of clarified butter, a drizzle of water, salt and black pepper. – Before sleep: herbal tea with fennel.
2nd DAY
– Breakfast: 150 g of 0% fat Greek yogurt with 2 crumbled walnuts, cinnamon and 1 teaspoon of dark chocolate chips. – Snack: 150 g of strawberries with lemon. – Lunch: natural raw vegetables; 50 g (raw weight) of quinoa boiled and sautéed in the wok with sautéed artichoke hearts (250 g) and 150 g of chicken breast bites cooked in a pan with herbs. – Snack: 5 noci of macadamia. – Price: raw vegetables; omelette with two eggs and 2 egg whites, a sprig of spinach stewed in a pan with a little salt and a spoonful of Parmesan or pecorino cheese; 1 lightly grilled courgette. – Before sleep: herbal tea with fennel.
3rd DAY
– Breakfast: oat pancakes with dark chocolate drops; green tea. – Snack: 10 almonds; 200 ml of fresh grapefruit juice. – Lunch: crudité with cucumber, carrot, 50 g of lettuce; 150 g of cod fillets brushed with oil, covered with rain of wholemeal bread grains (15 g) and spices and baked in the oven; 350 g of aubergine in a pan with oil, tomato and basil. – Snack: juice of 1 grapefruit; 4 almonds. – Price: 50 g of valerian salad; 350 g of boiled octopus in a salad with celery, rocket and 1 carrot, 200 g of steamed green beans dressed with garlic, extra virgin olive oil and lemon juice. – Before sleep: herbal tea with fennel.
4th DAY
– Breakfast: 150 g of 0% fat Greek yogurt with 2 crumbled walnuts, cinnamon and sweetener to taste. – Snack: 10 almonds; green tea. – Lunch: 100 g of lettuce and radicchio salad; 1 plate of minestrone (without pasta); 150 g of grilled polo breast seasoned with extra virgin olive oil, salt and lemon and herbs to taste. – Snack: water with lemon juice; 2 walnuts. – Price: salad with vegetables and seasonal vegetables at will. 120 g of bresaola with oil and lemon and chopped rocket; 1 medium-sized grilled eggplant. – Before sleep: herbal tea with fennel.
5th DAY
– Breakfast: panckes of oats with dark chocolate drops; green tea. – Snack: juice of a grapefruit; 4 almonds. – Lunch: 100 g of lettuce and radicchio salad; seafood risotto prepared with 50 g of Venere rice and 350 g of prawns and seafood in all; 200 g of asparagus. – Snack: water with lemon juice; 2 walnuts. – Price: salad at will. 1 sea bass baked in foil; 100 g of fresh broad beans or stewed peas. – Before sleep: herbal tea with fennel.
6th DAY
– Breakfast: 150 g of 0% fat Greek yogurt with 2 crumbled walnuts, 10 g of dark chocolate chips and sweetener to taste. – Snack: juice of 1 grapefruit; 4 almonds. – Lunch: 100 g of valerian and radicchio; frying with 1 potato, 1 eggplant and 1 pepper; beef or turkey burger. – Snack: 150 g of strawberries with lemon. – Price: iceberg with apple cider vinegar; 2 eggs and 2 egg whites in a pan with 200 g of asparagus. – Before sleep: herbal tea with fennel.
7th DAY
– Breakfast: panckes of oats with dark chocolate drops; green tea. – Snack: juice of 1 grapefruit. – Lunch: 100 g of raw vegetables in panzimonio; 50 g of buckwheat pasta with tomato sauce, 1 eggplant and basil; 150 g of grilled lean meat; 1 cucumber with oil and oregano. – Snack: 2 natural strawberries; infusion of fennel. – Price: green salad at will; meatballs prepared with 150 g of lean minced meat, 1 whole egg, 1 tablespoon of parmesan, salt, black pepper, parsley and cooked in a pan (without adding fat) between two bay leaves; 1 pepper and 1 grilled radicchio head. – Before sleep: herbal tea with fennel.
What are the basic principles of the diet
This diet aims to promote greater hormonal balance. And to avoid insulin and cortisol peaks, two hormones that play an important role in weight loss and more.
– «In particular, insulin favors the entry of amino acids and glucose into cells (including muscle cells) but, if in excess, it increases fat deposits. So it is necessary to raise the levels to develop muscles and lower them to burn fat »specifies the nutritionist.
– «Better then, to consume carbohydrates in the morning (perhaps after physical activity) with a preference for wholemeal products which, thanks to a favorable glycemic index, do not cause sudden insulin peaks. In the evening, on the other hand, yes to the right amount of protein combined with vegetables or legumes, for a protein meal, but balanced, so as not to raise the levels of cortisol which, if in excess, contributes to the loss of muscle mass ».
Only good fats: some fats favor the production of estrogen, hormones responsible for the distribution of fat on critical points such as the belly, the so-called love handles and legs. Therefore, hydrogenated saturated fats must be excluded and omega 6 polyunsaturated fats are limited, of which red meats, cheeses and peanut, corn and soy oils are rich. Yes instead to monounsaturated fats, such as omega 9 (contained in extra virgin olive oil and dried fruit) and omega 3 of which fish and fish products are a good source.
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