Edited by Fabio Silverio
JUST WAKE UP TWO WATER GLASSES
MAKE A GREAT BREAKFAST (skimmed milk, orange juice, tea, wholemeal rusks, cherry jam, blueberries, apricot, honey, oats, muesli, puffed rice, dried fruit, egg white, etc.) Always vary ...
DURING THE DAY AT LEAST 2 LITERS OF WATER
DURING TRAINING 1L OF WATER
JUST BEFORE EACH MAIN MEAL (Lunch and Dinner), OMEGA3
START EVERY MEAL WITH FIBER (salad, fennel, radicchio, green peas, green beans, celery, etc.)
USE OF EFA ESSENTIAL FATS (raw oil, dried fruit: a peanut fennel without salt, or a handful of shelled almonds or 2/3 walnuts).
A LUNCH BEGINS WITH ABUNDANT CONTOUR (RAW OR COOKED SALAD), A FEW OF FIRST, A LITTLE SECOND (protein), NO FRUIT AFTER MEALS.
MIDDLE AFTERNOON YOGURT POSSIBLY LEAN OR BRESAOLA
IN THE SECOND PART OF THE DAY LIMIT CARBOHYDRATES WITH HIGH GLYCEMIC INDEX (pasta, rice, white bread, carrots, potatoes, peas, corn, croissants, sweets in general, honey, pizza, etc.)
CHANGING PROTEIN SOURCE (1/2 TIMES A WEEK RED MEAT, WHITE MEAT, FISH, PARMESAN ETC ..)
