Scientifically, the level of stress or better your degree of response to a state of stress, determines the appetite and distribution of body fat.
This happens because this psychological state manages an important hormone, cortisol, which determines all these negative effects on our perfect human system. It is the main responsible for the accumulation of fat in the abdominal region and loss of lean mass.
It’s still stress, with its hormones (adrenaline, noradrenaline and cortisol) that acts both increasing the amount of fat circulating in the blood (lipolysis), and decreasing the ability of the liver to metabolize them.
The result is an increase in cholesterolemia and, more generally, in blood fats. Just to keep the level of stress low, we must try to limit the additional stress coming from an incorrect diet and at this point I would say harmful!
Hundreds of clinical studies have shown that almost all diets work to lose weight, but that, inexorably, the lost pounds are then regained within 6-12 months, with even an increase compared to the starting weight, triggering a true and own “rebound” effect.
For example, high-protein or hypoglucidic diets work incredibly well to control blood sugar and lose weight quickly, especially for overweight or obese people with several kilos to lose (15-20 kg).
In the final stage when you have less pounds to lose (8-9 kg), the diet stops working by activating stress levels and preventing subsequent weight reduction.
In these cases it would be enough to reactivate it by inserting also simple carbohydrates which, by lowering the stress factors due to a restricted diet, would reactivate the drop in body weight.
On the basis of these principles it would be advisable to consider the “diet” as a balanced lifestyle, between the daily intake of carbohydrates, fats, proteins and fibers, highlighting the quantity, but above all the quality of the food ingested.
Let’s analyze these four groups of foods together:
For the choice of carbohydrates for example, the general rule is to select those with a low glycemic index and rich in magnesium and vitamin B. For example, whole wheat pasta is better than refined pasta, bread with five cereals is preferable to white bread or still an entire apple compared to apple juice.
As far as proteins are concerned, the general rule is slightly different, and the choice of a lean protein source is advisable, but its action has a rebalancing effect on the meal. With this concept I mean that if we eat a high glycemic index carbohydrate we must always associate it with a lean protein source so as to make the meal balanced. Precisely for this reason the two foods should always be consumed together.
Fats, however, should be added to each meal in small quantities (a tablespoon of olive oil, a half spoon of grated parmesan, fresh fruit, etc.) with the function of “metabolic regulators” and reducers of bad cholesterol and triglycerides, (these fats are the fat), in fact the insertion in small doses helps to slow the postprandial glycemic rise, to control the appetite and to favor the use of fats for energetic purposes during the day. Moreover the polyunsaturated fatty acids (Omega 3), contained in the oily fruits (walnuts, almonds and hazelnuts) and in fish (salmon, cod, sardines, tuna and swordfish), play an important action on the wellbeing of the veins and cardiac function and brain.
Fibers, no less important than the three foods mentioned above, contained in vegetables, in fruit and cereals, slow down the absorption of sugars and therefore regulate blood sugar and above all increase the sense of satiety by reducing the stress caused by hunger.
Another important aspect concerns the time of our meals. In fact, the fractionation of meals throughout the day, helps regulate blood sugar and cortisol and consequently to control appetite, keep energy levels low and encourage the use of fats for energy during the day (7.00 snack / 9.00 breakfast / 12.00 snack / 14.00 lunch / 17.00 snack / 19.00 snack / 21.00 dinner / 23.00 snack or dessert). Considering as a snack a portion of fruit or vegetables plus a portion of fat, differently for the meal would be ideal an adequate supply of all four categories of foods mentioned.
The best way to fight this great enemy called stress is a healthy and balanced diet that is attentive not only to the quantity but above all to the quality of the food.
Franco defines itself as a person trapped in a sedentary lifestyle, however, he is an avid fitness “addict” and like, many more in his environment spends vast parts of his leisure time on a gym, running, cycling.