diet and health

Against Stress - Which Diet?

Edited by Ivan Mercolini

Premise

For now I have remained on the generic. But it is time to give some figures, so that you can concretely understand the proposed solution.

Before proceeding to touch the figures, however, it is good that you have read my previous lessons. If you have not done so, and since they are not few, I ask you at least to read to you:

  • DIMAGRANTE DIET: especially to learn energy needs and learn to use the Excel grid. DIET PROCESSOR;

  • FEEDING TO MAINTAIN MAGRI: contains other important information concerning the topic of weight loss;
  • HEAVY DUTY: is the training program mentioned above.

The complete list of the publications to my signature on My-PersonalTrainer.it is shown in the subscript of my information sheet within the Forum.

Well, now that you've read the above, a final warning.

The following figures refer to adult subjects suffering from hypersurralism. For obvious reasons the discussion can only be GENERAL. Therefore, before making any changes to your supply, it is advisable that you talk to a qualified professional in your area who can go into the specific details of your person.

In fact the author of the present text (ie me!) Cannot know if the reader is, for example, lactose intolerant, or if he suffers from heart disease, or if he does not know how to train, or if he suffers from psychological problems associated with stress etc.

Therefore, BEFORE undertaking significant changes to your diet, reading this text must be supplemented by an interview with a health professional in your area.

If you have the doubt that you have not correctly understood the content of this lesson and do not know how to report it verbally to your professional, print it on paper at least in the highlights and read it together, in order to plan together how to move in your specific case in line with the directives I taught.

We come to the numbers and then to the example diets ...

Many of you who are not accustomed to breaking the mold, will twist your mouth by reading the following. In fact you usually think of breakfast with milk, biscuits and / or rusks, fruit juices ...

Moreover, reading here and there, you will have learned that the evening dinner must be free of carbohydrates and therefore based on proteins and vegetables, in order to stimulate nocturnal GH, and therefore weight loss.

But for our subject we will have to get out of the classical schemes; now let's see how and why.

I said that the typical diet for hyper-adrenal should be low in carbohydrates in general and even more so in the first part of the day due to the circadian cycle of cortisol.

Carbohydrates

Speaking of numbers, carbohydrates for hypersurrenal should be between 30 and 40% of the total daily amount, and this translates into about 3-4 g of carbohydrate per kg of body weight.

Carbohydrates will be distributed in crescendo from lunch to dinner, so the pre-soaked meal will be the richest in carbohydrates. How come this?

Because for hypersurrenal it is good to increase the uptake of tryptophan before going to sleep, so that - benefiting from the greater cerebral presence of serotonin - it can rest peacefully. Otherwise, if he made the dinner only protein-like as is normally recommended, his state of agitation would not allow him to rest well and would wake up day by day in a state of ever worse stress.

To stay on the subject of the modern subdivision into chronomorphotypes, we leave the evening protein meal to the hypolipolytic subjects (the specular of the hyperlipogenetic subject of this lesson).

Vice versa at breakfast, the hyperstress will totally avoid the carbohydrates, as the high levels of corticosteroids exacerbated by the circadian peak will be sufficient to ensure adequate blood glucose intake.

In summary: breakfast without carbo, lunch with a little carbo, dinner with many carbohydrates.

The global contribution of carbo will be 3/4 g per kilo depending on the subject-specific weekly energy commitment and in any case will not exceed 40% of the total daily caloric sum. The carbohydrates will have a medium-low glycemic index and will derive from legumes and whole grains, fruit and black bread. A small percentage of high GI carbohydrates is accepted in the post-workout snack and in the pre-night meal.

Protein

The protein intake will be mirrored with respect to the intake of carbohydrates, ie it will be higher in the morning and then gradually decrease until dinner. It will be quite high and of high biological value to compensate for cortisol-induced muscle catabolism.

So that the intense and infrequent training in BIIO / HEAVY DUTY style - of which I referred you to the specific lesson - together with the high quality protein intake, will preserve the muscle mass guaranteeing shapes and tone, while at the same time corticosteroids and catecholamines will burn the glycogen calories and fat storage.

Thanks to the aforementioned distribution and frequent non-copious meals, the insulin will be kept under control, avoiding gaining weight. Here we take advantage of this stress condition to lose weight rather than to exponentially fatten up as you have found yourself in all probability so far.

Going to numbers, the high biological value protein intake (therefore from white meat, fish, eggs, lean dairy products such as ricotta and milk flakes, protein powders) will cover 30/40% of the total daily calorie intake and will be from 2 to 3.5 g of body weight. This level is rather high compared to the normal condition which provides 0.9g of weight per kilo; but in the hyperstressed subject we have to compensate for a strong catabolism and we must obviate the carbohydrate drop necessary to avoid insulin excesses.

The precise protein intake will be evaluated according to individual energy needs.

Grassi

Finally the fats will cover 20/30% of the total caloric mountain, so they will be around 1-1.2g per kilo of body weight. They will be distributed evenly throughout the day and divided into 1/3 saturated, 1/3 unsaturated, 1/3 monounsaturated.

The preferred sources are fatty fish, walnuts and almonds, linseed oil, hemp oil and extra virgin olive oil.

Those who experience energy dips during this diet can take advantage of medium chain triglycerides, taking 1-2 tablespoons / day (about 150-230 calories). They are easily consumed by the body as an energy source, not requiring the presence of carnitine in the krebs cycle and entering the bloodstream quickly.

One observation: a food style so suggested brings and produces different purines, ammonia and a part of ketone bodies. Therefore, to avoid acidification it is necessary to consume a LOT of fruit and vegetables and drink at least two liters of water a day! For the same reason it is contraindicated to subjects with diseases affecting the liver and kidneys. This is why I reiterate the obligation to consult with a DAL VIVO professional in your area before embarking on a similar path.

Once the clinical situation of chronic stress has been gradually resolved (I hope, but nowadays it is increasingly rare!), You can gradually return to a normal eating style, that is always divided into small meals, but with percentages of macronutrients of 60% carbo, 15% protein, 25% fat (or invert the percentage of fats and proteins if you continue to stay physically active even with weights).

In summary ...

  • Daily principles for an adult subject suffering from chronic stress (also called hyperlipogenetic), but not suffering from diseases related to the digestive system and / or the excretory organs:
    • Mineral water: 2 liters;
    • Vegetables at will;

    • Fruit, legumes, whole grains and black bread as a preferred source of carbohydrates;
    • White meat, low-fat dairy products, protein powder, eggs and fish as a preferred source of protein;
    • Linseed oil, hemp oil, extra virgin olive oil, fatty fish (salmon, whole tuna, mackerel etc.), nuts and almonds as a preferential source of fat;
    • It is advisable to take 1/2 tablets of a complete multiminerale multivitamin every day;

    • Carbohydrate intake nothing in the morning and then gradually increase until evening;
    • Maximum protein intake in the morning and then gradually decreasing until evening;
    • Higher calories taken in the pre rest meal;
    • High GI carbohydrates only after training or at max before sleeping;
    • Glucids with 30/40% of the total daily caloric sum with a quantity not exceeding 3 / 4g per kilogram of body weight;
    • Protids at 30/40% of the total daily caloric sum with a quantity from 2g to max 3.5g per kg of body weight;

    • Fats at 20/30% of the total daily caloric up to 1.2g per kilogram of body weight, divided into about 1/3 saturated, 1/3 unsaturated, 1/3 monounsaturated;
  • Short, intense, infrequent training, therefore anticatabolic, in HEAVY DUTY style, with a frequency of about 2 times a week.

Let's write a couple of examples of feeding in order to realize them. The training examples are already shown in my lesson HEAVY DUTY and I refer you there without repeating myself now.