PREFACE
The dietary examples presented in this section of the site are largely based on simple foods and not on elaborate dishes or challenging recipes.
Given that these diets do not intend in any way to replace the advice of a doctor, other health professionals or professionals in the sector, they have nevertheless been carried out following the most important guidelines on the subject. In particular, much attention has been paid to the contribution of some important nutrients such as:
dietary fiber (20-35 g / day)
cholesterol (less than 300 mg / day)
iron (from 10 mg for adult males to 18 mg for women of childbearing age)
calcium (1000-1200 milligrams for adults up to 1500 mg in the postmenopausal period)
These limits, of course, are all the more difficult to achieve as a diet is poor in nutrients, such as, for example, the 1400 or 1600 calorie diet.
Vitamin intakes have not been analyzed and transcribed specifically since they are normally satisfied by a varied and balanced diet like the one we tried to offer you.
As for the energy distribution of macronutrients, we followed a 50:30:20 ratio between carbohydrates, fats and proteins as a guideline. These values differ slightly from those of the classic Mediterranean diet (60:25:15) but in the light of the latest research in the dietary and nutritional fields they certainly appear more correct.
As regards the quality and the origin of the various nutrients, the replacement of meat with fish or legumes (at least three times a week) and moderation of saturated fats (animals) in favor of vegetable ones (olive oil) was encouraged. and seeds).
Notes and Tips
Grilling food is a controversial cooking method. It would in fact be considered healthy if it weren't for those small dark lines that form on the surface of the food (these "burnt" parts are rich in carcinogenic substances).
Since grilling is often present in the proposed diets, it is important to have flat-bottomed grills (special non-stick pans without the classic "rows"). It is also important to avoid cooking food with too bright a flame.
Since the fats undergo the most important alterations, remember that it is good to oil the dishes only after cooking.
As mentioned in the introductory section the diets have been drawn preferring simple foods to elaborate recipes and dishes. This strategy has been adopted to make the diet richer and to reduce the preparation time of meals.
A similar dietary approach could however be difficult to apply for those accustomed to juggling sandwiches, fast foods and restaurants. However, we reiterate the need to measure the various nutrients with a certain precision, in order to make the diet more precise, effective and balanced.
Attention therefore to the "useless" calories like alcohol (aperitifs), candies, various tastes (happy hour) and sugary drinks. It is also very important to dose food correctly (see FAQ section at the bottom of the page); small sgarri (for example in the dosage of olive oil) can be very expensive (10g more oil = 90 calories)
To make the dishes more pleasant, you can make free use of lemon, vinegar, garlic, spices and various aromas.
Beware of yogurt! When "fruit" is not specified, strictly consume "natural" yogurt. In fact, the addition of fruit and sugar tends to greatly increase the caloric value of the food.
Frequent questions
- How many calories do I need?
Fast, indicative and not 100% accurate calculation method
PER SEDENTARIES: weight (kg) x 31 = daily caloric requirement
FOR MODERATELY ACTIVE PEOPLE: weight (kg) x 38 = daily caloric requirement
FOR ACTIVE PEOPLE: weight (kg) x 44 = daily caloric requirement
To more accurately calculate the calories you need, see: calorie calculation
- How much does a medium-sized apple weigh? About 200 g
- How much does a banana weigh? About 150-200 grams (with peel), half without peel
- How much does a chicken egg weigh? About 60 grams
- Dried fruit, how much is 10 grams? Considering the peeled fruit 10 grams = 2 walnuts or 6 almonds or 8-10 hazelnuts
- How much does a medium-sized kiwi weigh? 75-125 g
- How much water a day? At least 30 ml per kg of body weight (1 liter and a half for a normal-weight person of 50kg, 3 liters for a normal-weight person of 100kg); however, higher inputs are recommended, especially for those who practice physical activity
- Can I replace one food with another?
In each diet, for each individual food, the exact grams have been specified, only in this way it is in fact possible to accurately measure the calories and the various nutrients.
The disadvantage of such an approach lies in the constraint of the weight, in fact small variations would be enough to make the calories rise in a moment passing, for example, from 1500 to 2000. Since it is very easy to run into such errors it is good to avoid making too many substitutions (rye bread has far fewer calories than traditional as well as semi-skimmed milk yoghurt has much less than fruit yoghurt; vegetables can be managed with a certain tranquility replacing it with the preferred one; be careful when consuming olive oil 10 grams = 1 tbsp, with butter and seasonings in general). See also: "unnecessary calories"
