The Method
Food Re-education for healthy eating
The Plan
Eating well means providing our body with everything it needs in our day to day life. My method is based precisely on this: proper nutrition prevents inflammation, preserves youth, improves digestion and reduces the risk factors of numerous diseases such as obesity, overweight, underweight, diabetes and high cholesterol levels. Taking control of inflammation also means taking care of your gut health, as 70% of your immune system is in your Gut!
This approach will not include fasting or deprivation, but it is a method based on balanced meals that allow you to improve your BODY COMPOSITION over time.
Beginning: what to expect
What is an anti-inflammatory diet?
First of all, it is essential to reduce the intake of simple sugars contained in pre-made packaged foods by increasing low glycemic carbohydrates and healthy fats, compensating with the right amount of omega 3s/omega 6s ratio. An anti-inflammatory diet involves the elimination or reduction of sweets, alcoholic beverages, packaged foods, white bread, refined flours, fruit juices and sugary drinks.
During this time, a lot of conditions can be targeted and aided through your personalised anti-inflammatory plan, such as Eczema, Period discomfort, menopause side effects, acne etc
..So is it a carb-free meal plan?
Absolutely not! It is simply a more targeted and conscious choice of carbohydrates and food combination. It also provides a good consumption of fruit and vegetables focussing on dietary fibers, low glycemic index cereals, dried fruit, oil seeds, legumes and lean animal proteins (if omnivore). What will be eliminated or reduced are the main inflammatory agents and industrial food-types that contain saturated, trans fats and sugars.
But.. can you lose weight at this stage?
If needed, certainly! It’s a meal plan consisting of foods that are not energetically dense and therefore low-calorie. After the first month you will feel more deflated as you will have got rid of excess fluids and your actual weight loss phase, if needed, will begin.
Body Recomposition
The first step after the initial period is to know your energy needs, i.e. how many calories you need on average each day to maintain weight (normal calorie diet), to lose weight (low calorie diet) or to gain mass (high calorie diet), and therefore improve your body composition.
The meal plan provides for the correct distribution of macronutrients, to be set together according to your needs, and will be based on a fairly varied diet that includes pasta, bread, unrefined rice, whole grains and flours, animal and plant-based proteins, eggs, vegetables, fruit and "good" fats such as extra virgin olive oil, nuts, seeds and avocado.
In this phase, the approach will be more flexible regarding food choices but the portions will be established and personalised. Whole and not excessively processed foods are preferred, saturated fats are not excluded, but significantly reduced, preferring unsaturated ones.
Key note: there is a favorite free meal that will make the weight loss journey easier and more sustainable.
Maintenance
The duration of the first meal plan is more or less flexible depending on the goal to be achieved. Following that we can discuss together a Maintenance meal plan (which is a totally different one from the one you would have started with). There is no perfect body, but certainly there is the perfect diet. It should be sustainable over time and in terms of health, which allows you to maintain and / or improve your body composition more and more.
But what is a sustainable diet over time?
It is a diet that does not involve deprivation but a healthy and balanced lifestyle. The Maintenance consists precisely of this: the achievement and discovery of your ideal diet, a healthy way of eating that supports you physically, mentally and emotionally. If a diet brings physical and mental discomfort then it is not the right one.
Often diets lacking in carbohydrates, proteins and essential fats can negatively affect hormonal and mental health: hunger can affect sleep and vice-versa, they both play a fundamental role in the control of hormones.
Let me remind you that a good metabolism is built gradually and with consistency, and that is the result of years of life habits. If you are active and have always eaten well, you have built up a good metabolism over time, so periods of non-dieting or days of overeating will not have a great impact on your body.
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