A machine translation here.

From Alfino
Jump to navigationJump to search

Tante proteine e pochi carboidrati per dimagrire? Piuttosto per farsi del male So many proteins and a few carbohydrates to lose weight? Rather to get hurt

When it comes to losing weight (ideally from the evening to the morning), everything is the opposite of everything, even better if the proposals are abstruse: diet of the blood group, lemon, rice, apple vinegar and even maple juice . All these schemes have a common denominator: failure to comply with the guidelines and food imbalance. In this sense, even the high-protein and low-carb diets are not an exception. Let's start with the question of proteins.

As experience tells us, and confirm studies, proteins are soon and well satisfied. Ergo, by taking it to 27-28% of the caloric intake, is losing weight. For the first few months it's true. The protein metabolism produces nitrogen, which the kidneys eliminate with plenty of water. You lose a little 'liquids and sing victory, but after a year the music changes. The studies do not leave hope. For example, in 2016 Italian research on obese children aged 8-13 found that they ate more animal proteins than their leaner peers. According to the wide Epic epidemiological study, the same number of calories is more fat, those who eat more meat, cheese & Co. In addition to the damage, even insult. In fact, with animal proteins you take more fat, mostly saturated type, increasing body weight and the risk of cardiovascular disease. Many studies then correlate the excess of red meat and work at a greater risk of tumors. Without considering that animal proteins are acidifying for the body and lack important nutrients, such as antioxidants, various vitamins and, above all, the fibers. Without them the intestinal bacterial flora is poor, can produce irregularly only hard stools; blood sugar is harder to control and cholesterol too. The difficult digestibility of animal proteins puts a strain on gastric juices, the stomach and the liver. If at the same time we also reduce carbohydrates, as many popular diets suggest, we do en plein.

Of course, exaggerating with these nutrients (especially abusing simple sugars) gets fat. But to make them reduce is also the false myth that the evening would not be disposed of and would attack our waistline. Research has shown that the basal metabolic rate is lowered only at the time of falling asleep, and then rises again in the Rem phase of sleep, which is the same as that of waking. There is therefore no reason to demonize a reasonable consumption of carbohydrates, especially since these are to promote fat metabolism. Thus the excess lipids absorbed with proteins are not metabolized and the ketone bodies are formed, which consume muscle and lean mass: as well as fat, we risk finding ourselves tired, sleepless, with bad breath and nausea. And it does not end here.

Carbohydrates are the primary source of energy in the brain and throughout the body; promote the synthesis of serotonin, "the hormone of happiness", regulator of mood and satiety. Their fibers are considered among the most important in the plant world, able to prevent chronic diseases and, according to some studies, mortality for all causes. Of course, not all carbohydrates are the same. Compared to refined grains, whole grains have a lower glycemic index and absorption speed. Associated with legumes they give complete vegetable proteins, less acidifying than animal ones, with less waste and better fats. You can hardly believe it, but the slimming combination is this. It will not be a coincidence that the guidelines indicate a protein consumption of 12-15% (maximum 20% for athletes) and 45-60% of slow-absorption carbohydrates (whole grains, legumes, fruits and vegetables). The traditional diets linked to longevity and physical and mental well-being - like the true Mediterranean one - focus precisely on these carbohydrates, supplemented by a few animal proteins and, last but not least, by physical activity. The correct distribution of nutrients, variety and exercise are the key to lasting weight loss. Without negative effects for the organism.