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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.
Slimming diet
The slimming diet must be based on precise and measurable physical-anthropometric characteristics; it is often a hypocaloric diet (or more rarely a normocaloric) obtained by means of calculations made with reference to the desirable physiological weight.
The weight loss diet is proportionally effective to the accuracy with which it is followed by the person concerned.
The slimming diet is therefore a "therapy" that should NOT be used to achieve aesthetic purposes, but to conquer or regain an OPTIMAL state of health; it can be inferred that the slimming diet should be undertaken ONLY to improve the quality of life and therefore should NEVER negatively affect the subject's PSYCHO-PHYSICAL health.
Slimming diet requirements
In short, the weight loss diet must meet the following requirements:
- Specificity
- Nutritional balance or temporary and / or controlled imbalance
- healthiness
... and again:
- MUST comply with all macro- and micro-nutritional needs
- MUST be educational
- SHOULD cut the maximum 30% of calories needed to maintain the desired physiological weight, in order to promote a weight loss between 2.5 and 3.0kg every 4 weeks
- It must take into account the habits and preferences of the subject
- MUST respect the subject's health (or clinical) condition
- MUST respect special physiological conditions (pregnancy, lactation, climacteric syndrome or related symptoms, etc.)
- MUST respect the subject's psychological / psychiatric condition (and any pathologies)
- MUST be monitored and updated periodically.
NB . The slimming diet design system, intended as a food therapy, respects 100% of the recommendations of dietary / academic / traditional diet / therapy, appropriately updated and in line with contemporary scientific research.
Useful supplements
Dietary supplements useful for weight loss should NOT be right, since a well-structured regime (except for certain clinical cases) brings ALL the nutrients in the right quantities.
Sometimes, in subjects who are reluctant to consume good portions of vegetables, it may be useful to recommend using dietary fiber supplements.
Furthermore, some subjects claim to find advantages in using thermogenic supplements; these, in theory, should facilitate the lipolysis of adipose tissue by promoting weight loss. On the other hand, the studies in this regard are contradictory. The most used molecules are: caffeine, synephrine etc; the most quoted are not legal in Italy because they contain substances considered harmful to health, such as ephedrine.
Slimming diet: example
- Waiter, he runs in the aerobic range 3 times a week for 50 ' . Drinks 1 glass of wine per meal.
| Sex | M | |||
| Age | 31 | |||
| Stature cm | 1.78 | |||
| Wrist circumference cm | 17.1 | |||
| Constitution | normal | |||
| Stature / wrist | 10.4 | |||
| Morphological type | normolineo | |||
| Weight kg | 89 | |||
| Body mass index | 28.1 | |||
| Desirable physiological body mass index | 21.7 | |||
| Desirable physiological weight kg | 68.8 | |||
| Basal kcal metabolism | 1677 | |||
| Coefficient of physical activity level | Light / moderate yes aus 1.67 | |||
| Kcal energy expenditure | 2800 | |||
| Diet | IPO CALORICA | 1960Kcal | ||
| Lipids | 25-30% | 490-588kcal | 54, 4-65, 3g | |
| Protein | 1.2g / kg | 330, 4kcal | 82, 6g | |
| Carbohydrates | 43.6 to 48.6% | 854, 5-952, 5kcal | 227, 9-254g | |
| Alcohol | 9.5% | 187, 1kcal | 26, 7g | |
| Breakfast | 17% | 338kcal | ||
| Snack | 6-7% | 127kcal | ||
| Lunch | 35% | 685kcal | ||
| Snack | 6-7% | 127kcal | ||
| Dinner | 35% | 685kcal | ||
Example of Balanced Slimming Diet - Day 1
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Biscuits | 35g, 127.8kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Kiwi | 200g, 122.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with tomato sauce | |||
| Semolina pasta | 80g, 284, 8kcal | ||
| Tomato puree | 100g, 24.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Zucchini | 200g, 32.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Grilled loin | |||
| Veal loin | 200g, 232.0kcal | ||
| Canned chickpeas, drained | 150g, 150.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example of Balanced Slimming Diet - Day 2
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oatmeal | 25g, 93.3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Orange | 200g, 126, 0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Mushroom risotto | |||
| Polished rice, short grain | 80g, 286.4kcal | ||
| Champignon mushrooms | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Aubergine | 200g, 48.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Branzinoal cartoccio | |||
| Sea bass or sea bass - to be cleaned 400g | 200g, 194.0kcal | ||
| Canned borlotti beans, drained | 150g, 136.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example of Balanced Slimming Diet - Day 3
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Biscuits | 35g, 127.8kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Kiwi | 200g, 122.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Velvety potatoes and rocket | |||
| Potatoes | 300g, 231.0kcal | ||
| Rocket salad | 100g, 25.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Fennel | 200g, 62.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Fresh ricotta | |||
| Cow ricotta, from semi-skimmed milk | 200g, 276.0kcal | ||
| Canned lentils, drained | 150g, 124, 0kcal | ||
| TOT extra virgin olive oil | 10g, 90.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example Balanced Slimming Diet - Day 4
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oatmeal | 25g, 93.3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Orange | 200g, 126, 0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pizza | |||
| Pizza with tomato and mozzarella | 210g, 569, 0kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Egg omelette and egg whites | |||
| Whole eggs | 100g, 143.0kcal | ||
| Egg whites | 150g, 96, 0kcal | ||
| Canned peas, drained | 150g, 102.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example Balanced Slimming Diet - Day 5
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Biscuits | 35g, 127.8kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Kiwi | 200g, 122.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Pasta with peppers | |||
| Semolina pasta | 80g, 284, 8kcal | ||
| Raw peppers | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Zucchini | 200g, 32.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Grilled chicken breast | |||
| Chicken breast, without skin | 200g, 200.0kcal | ||
| Canned chickpeas, drained | 150g, 150.0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example of Balanced Slimming Diet - Day 6
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Oatmeal | 25g, 93.3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Orange | 200g, 126, 0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Artichokes risotto | |||
| Polished rice, short grain | 80g, 286.4kcal | ||
| Artichoke hearts | 100g, 22.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Aubergine | 200g, 48.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Pere | 200g, 116, 0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Sea bream in foil | |||
| Sea bream - to be cleaned 400g | 200g, 180.0kcal | ||
| Canned borlotti beans, drained | 150g, 136.5kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
Example of Balanced Slimming Diet - Day 7
| Breakfast, about 15% kcal TOT | |||
| Skim milk, 2% lipids | 300ml, 150.0kcal | ||
| Biscuits | 35g, 127.8kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Kiwi | 200g, 122.0kcal | ||
| Lunch, about 35% kcal TOT | |||
| Cream of potatoes and pumpkin | |||
| Potatoes | 250g, 192.5kcal | ||
| Pumpkin | 200g, 52.0kcal | ||
| Parmigiano | 10g, 39.2kcal | ||
| Fennel | 200g, 62.0kcal | ||
| TOT extra virgin olive oil | 15g, 135.0kcal | ||
| Bread type 00 | 30g, 79.8kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
| Snack, about 6-7% kcal TOT | |||
| Apple, with peel | 200g, 104.0kcal | ||
| Dinner, about 35% kcal TOT | |||
| Milk flakes | |||
| Milk flakes with reduced fat content - 2% | 200g, 258, 0kcal | ||
| Canned lentils, drained | 150g, 124, 0kcal | ||
| TOT extra virgin olive oil | 20g, 180.0kcal | ||
| Bread type 00 | 60g, 159.6kcal | ||
| Red wine | 125ml, 106, 3kcal | ||
