Being a gourmet, having a flat stomach and tightened buttocks is not a myth. As it turned out, a good figure combines perfectly with Italian cuisine. The secret is simple – harmony and naturalness of nutrition.
To lose weight without harming your health, you first should remember the golden rule:
Nutrition should be varied and balanced, rich in vitamins and mineral salts!
The weekly diet of an average Italian is very diverse. If you still think that Italian cuisine is endless pizza, pasta and lasagna, you are mistaken. Pizza is eaten no more than once a week, while lasagna and other types of pasta baked in the oven are festive dishes. Everyday Italian food is much simpler and contains fewer calories, than famous floury products.
How do the Italians manage to stay slim and beautiful? They observe very simple healthy nutrition rules that help them not only to maintain their bodies in an excellent form, but also to remove toxins from the body, while saturating it with substances, required for a vigorous and active life.
RULE NUMBER 1. PLENTY OF WATER
In restaurants and cafes, in shops and stands, water is the most popular product. And not only in the summer. They drink water all year round and are not embarrassed to take with them. Neither tea, nor Coke, or Fanta help remove toxins and get the metabolic processes going, like water helps. Two liters of clean water a day is enough to help your body feel well.
RULE NUMBER 2. LARGE AMOUNTS OF VEGETABLE PROTEIN
We know that proteins are the basis for building healthy cells. They contain amino acids that are important for our bodies. You can’t live without proteins. What is the plus of vegetable proteins?
These contain no cholesterol and saturated fats. They are easily digested, low in calories, and leave no extra kilos on your hips. They don’t cause accelerated growth of cells and don’t provoke body aging, in contrast to animal proteins.
The Italian diet always contains beans, nuts, seeds, vegetables, and dried fruits. Dishes from beans, chickpeas or beans harmonize perfectly with boiled or stewed vegetables. Italians are great masters in creating culinary masterpieces from beans.
Products: beans, peas, chickpeas, beans, lentils, walnuts, almonds, forest and Brazil nuts, broccoli, spinach, green beans, cauliflower, asparagus, celery.
RULE NUMBER 3. PASTA AND BREAD FROM DURUM WHEAT AND WHOLE WHEAT FLOUR
Such carbohydrates are called complex sugars. They are digested very slowly and create a lasting sense of satiety. However, if you decide to lose weight, then you’d better avoid abusing pasta. One serving is 75-100 grams of dry pasta.
Never forget that pasta is lunch! Italians always have the main meal that consists of carbohydrate food, which contributes to weight gain, in the first part of the day.
Products: Italian pasta of all kinds and colors. Attention, the label should contain the inscription: grano duro!
RULE NUMBER 4. A LOT OF OLIVE OIL
All salads, as well as boiled vegetables must be seasoned with high-quality olive oil. Even preserves are made on its basis, like artichokes, dried tomatoes, fried eggplants, as well as tuna and sardines in oil – finger licking good!
Olive oil is a source of unsaturated fatty acids, essential for the body. It is also a storehouse of such useful components, as oleic and linoleic acids, vitamins A, D, E, K, various phenols that slow down aging and strengthen immunity. Olive oil helps reduce the amount of fat deposits.
Products: extra virgin olive oil
RULE NUMBER 5. FISH AND SEAFOOD – AT LEAST THREE TIMES A WEEK
Fish and seafood are sources of protein, calcium, phosphorus, as well as omega-3 and omega-6 fatty acids. In addition, they contain such minerals, as selenium, manganese and zinc. These slow down the oxidative processes in the body and preserve the skin elasticity.
Products: dorade, mussels, mugil, scorpaena, sea bass, squid, shrimp, cuttlefish, marine crustaceans and crucian carp and many others.
RULE NUMBER 6. FRESH SEASONAL FRUITS AND VEGETABLES ARE THE BASIS OF ALL DISHES.
- In spring – risotto or omelette with asparagus, cuttlefish with peas;
- In summer – grilled peppers, eggplant, zucchini, stewed green beans, various salads and a huge number of dishes with fresh tomatoes.
- In autumn – spinach with mozzarella, dishes from broccoli and cauliflower.
- In winter – baked artichokes, vegetable minestrone, stewed in oil Chinese flowering cabbage – a piquant variety of broccoli.
Vegetables and fruits saturate the body with vitamins and minerals all year round without excess calories. In addition, they are rich in fiber, the benefit of which even a child knows.
Products: tomatoes, olives, zucchini, eggplant, chicory, romano salad, iceberg salad, arugula, asparagus, pepper, broccoli, spinach, watermelons, peaches, melons, apples, pears, plums, figs.
RULE NUMBER 7. LOW-CALORIE SAUCES FOR PASTA
Italians never eat empty pasta: they are always seasoned with mouth-watering sauces. Most of them are low-calorie, as they are based on olive oil and vegetables.
For example, the famous pesto or simple tomato sauce – salsa di Pomodoro – consists of only plant products. You can also choose extremely tasty pasta with zucchini and shrimp or with mushrooms and green peas.
RULE NUMBER 8. CHEESE AND MEAT
It is impossible to imagine Italian cuisine without cheeses! Parmesan, pecorino Romano, Granana Padano, gorgonzola – all these delights have their rightful place in the Italian cuisine, however, they are rarely used.
The basic cheeses are fresh. They are more useful and contain much less fat and calories than ripe cheeses. Ricotta, caccio ricotta, mozzarella, scamorza – the main thing is not to abuse them. If you are on a diet, you are allowed to have not more than 50 grams of mozzarella for dinner.
Of course, the Italians eat meat with pleasure. Yet, they do it in moderation. They found a golden middle here, which all doctors of the world approve: 1/3 of animal protein and 2/3 of vegetable protein. It is this combination that balances the elements in the body.
- 1/3 of animal protein
- 2/3 of vegetable protein.
Wonderful steaks, all kinds of sausages, fragrant chicken breasts, meat sauces – all these also make a part of the rich and varied Italian cuisine.
RULE NUMBER 9. ENJOYING THE PROCESS