Gift Diet Example

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

GIFT diet

Diet GIFT (acronym of: Graduality, Individuality, Flexibility and Tone) is a system coined by Dr. Attilio Speciani and Luca Speciani, useful to pursue:

Weight loss in case of overweight
The restoration of the optimal metabolic condition in the event of alterations induced by poor nutrition or lifestyle
The recovery of psychophysical balance.

Specifically, the GIFT diet should intervene especially in the regulation of metabolism (better insulin impact and conservation of muscle mass) and appetite modulation (hypothalamic control); for this purpose, the GIFT diet uses some key principles and rules which, combined and maintained over time, should guarantee the result; in summary:

Abolition of calorie counting
Activation of metabolism and conservation of muscle mass with physical activity
Gradual start to the diet
Possibility of replacing food using food equivalences
Use of carbohydrates ONLY with a low glycemic index
Elimination of unhealthy, processed foods, rich in preservatives, and junk foods or junk foods
Protein / carbohydrate combination to limit the rebound effect of insulin
Index and glycemic load control
Optimal calorie distribution of meals (decreasing throughout the day)
Fruits and vegetables in freedom with the trick of inserting them at the beginning of the meal
Generous supply of water and dietary fiber
Long chewing
Physical activity with a preference for aerobic exercise
Control of food intolerances (DRIA test) which, by triggering inflammation mediators, can negatively affect insulin action (the solution is food rotation)
Psychophysical balance; foods can affect mood, just as mood can affect how you eat. "DietaGIFT requires a deep understanding and an active removal of these slavery".

Diet GIFT recommends always using simple cooking, without sodium glutamate, use a little extra virgin olive oil and, alternatively, "raw" that of a single cold-pressed seed; moreover, it suggests to abolish pre-packaged products, avoid added sugars and sweeteners, use (especially in snacks) fresh fruit or unsweetened drinks or vegetable centrifuges.

Moreover, GIFT diet suggests to consume at every single meal: a food based on carbohydrates with a low glycemic index (60g dry), a protein-based food (quantitatively the same size compared to the cooked carbohydrate based dish) and fruit and / or vegetables (quantitatively the same size compared to the cooked carbohydrate dish).

GIFT diet: strengths and weaknesses

The GIFT diet is undoubtedly a healthy and correct system to interpret food therapy, on the other hand, it is certainly not the ideal solution for those with little motivation to lose weight; GIFT diet offers gradual, constant and less stressful results ... but for those who NEED a quick visualization of the "first weight loss" this slow progression could be counterproductive.

Useful supplements

The useful supplements for the GIFT diet are those offered by the GIFT Pharmacies ; with a hint of sarcasm ... it is possible to understand what are the needs of integrating the GIFT supply by consulting one of the relative sales points.

GIFT diet: example

WARNING! What follows is a personal interpretation of the GIFT diet and it is not a scheme produced or endorsed by Dr. Speciani or related collaborators; moreover, since it is a very different system from the TRADITIONAL hypocaloric nutritional schemes, in the setting, I will try to reach a compromise between the calorific count system and the GIFT system in order to make the strategy more comprehensible from all points of view and comparable to the "classic" counting system.

Employee, walk 3 times a week for 1 hour

Sex			M
Age			42
Stature cm			174
Wrist circumference cm			16.7
Constitution			Slim
Stature / wrist			10.8
Morphological type			normolineo
Weight kg			84.0
Body mass index			27.8
Desirable physiological body mass index			19.3
Desirable physiological weight kg			58.4
Basal kcal metabolism			1556.8
Coefficient of physical activity level			Light, yes AUS 1.55
Kcal energy expenditure			2413.1
Diet	IPO CALORICA - 30%		1690 Kcal approx
Breakfast	40%	676kcal
Snack	5%	85kcal
Lunch	35%	590kcal
Snack	5%	85kcal
Dinner	15%	254kcal

GIFT diet example - DAY 1

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	honey		10g 30.4kcal
	Dried walnuts		30g, 183.6kcal
	Bananas		200g, 178.0kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Kiwi		100g, 61.0kcal
Lunch, about 35% kcal TOT
	Pasta with tomato sauce
		Integral semolina pasta	60g, 194.4kcal
	Tomato sauce		100g, 24.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Grilled chicken breast
		Chicken breast, only meat	120g, 132.0kcal
	Frozen spinach		200g, 58kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	oranges		100g, 63.0kcal
Dinner, about 15% kcal TOT
	Pan-fried fillet of sea bass
		Sea bass, various species	100g, 97.0kcal
	Zucchini		200g 32.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 2

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	almonds		30g, 172.5kcal
	Grapes		250g, 172.5kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Apple, with peel		100g, 52.0kcal
Lunch, about 35% kcal TOT
	Brown rice with carrots
		Brown rice, long grain	60g, 217.2kcal
	carrots		100g, 41.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Grilled turkey breast
		Turkey breast, only meat	120g, 133.2kcal
	Fennel		200g, 62.0kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	Pere		100g, 58kcal
Dinner, about 15% kcal TOT
	Grilled tuna fillet
		Yellow fin tuna	100g, 108.0kcal
	chard		200g 38.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 3

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	Hazelnuts		30g, 188.4kcal
	Loti or kaki		200g, 175.0kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Kiwi		100g, 61.0kcal
Lunch, about 35% kcal TOT
	Beans and boiled potatoes
		Dried beans	40g, 124.4kcal
		Potatoes	100g, 77.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Veal steak
		Veal loin	120g, 139.2kcal
	Asparagus		200g, 40.0kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	Clementine		100g, 47, 0kcal
Dinner, about 15% kcal TOT
	Steamed cod
		Atlantic cod fillets	100g, 82.0kcal
	Lettuce		100g 18.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 4

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	Dried walnuts		30g, 183.6kcal
	Bananas		200g, 178.0kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Kiwi		100g, 61.0kcal
Lunch, about 35% kcal TOT
	Pasta with eggplant
		Integral semolina pasta	60g, 194.4kcal
	Aubergine		100g, 24.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Grilled chicken breast
		Chicken breast, only meat	120g, 132.0kcal
	Frozen spinach		200g, 58kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	oranges		100g, 63.0kcal
Dinner, about 15% kcal TOT
	Horse Steak
		Horse	100g, 133.0kcal
	Endive		200g 34.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 5

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	almonds		30g, 172.5kcal
	Grapes		250g, 172.5kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Apple, with peel		100g, 52.0kcal
Lunch, about 35% kcal TOT
	Brown rice with mushrooms
		Brown rice, long grain	60g, 217.2kcal
	Champignon mushrooms		100g, 22.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Grilled turkey breast
		Turkey breast, only meat	120g, 133.2kcal
	Fennel		200g, 62.0kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	Pere		100g, 58kcal
Dinner, about 15% kcal TOT
	Egg white omelette
		Egg white chicken	250g, 120.0kcal
	chard		200g 38.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 6

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	Hazelnuts		30g, 188.4kcal
	Loti or kaki		200g, 175.0kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Kiwi		100g, 61.0kcal
Lunch, about 35% kcal TOT
	Chickpeas and boiled potatoes
		Dried chickpeas	40g, 133.6kcal
		Potatoes	100g, 77.0kcal
	Grated Parmesan cheese		5g, 19.6kcal
	Veal steak
		Veal loin	120g, 139.2kcal
	Asparagus		200g, 40.0kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	Clementine		100g, 47, 0kcal
Dinner, about 15% kcal TOT
	Grilled sea bream
		Sea bream fillets	100g, 90.0kcal
	Lettuce		100g 18.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal

GIFT diet example - DAY 7

Breakfast, around 40% kcal TOT
	2% skimmed milk yogurt		250g, 140.0kcal
	Honey		10g 30.4kcal
	Dried walnuts		30g, 183.6kcal
	Bananas		200g, 178.0kcal
	Rye bread		50g, 129.0kcal
Snack, about 5% kcal TOT
	Kiwi		100g, 61.0kcal
Lunch, about 35% kcal TOT
	Pasta with peppers
		Integral semolina pasta	60g, 194.4kcal
		Yellow peppers	100g, 22.0kcal
		Grated Parmesan cheese	5g, 19.6kcal
	Grilled chicken breast
		Chicken breast, only meat	120g, 132.0kcal
	Frozen spinach		200g, 58kcal
	TOT extra virgin olive oil		15g, 135.0kcal
Snack, about 5% kcal TOT
	Clementine		100g, 47, 0kcal
Dinner, about 15% kcal TOT
	Broad plate
		Verdesca, shark	100g, 130.0kcal
	Zucchini		200g 32.0kcal
	Rye bread		50g, 129.0kcal
	Peanut oil TOT		10g, 88.4kcal