NUTRITIONAL PLAN - Psoma.gr
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My experience and struggle with weight, taught me that the most important in the effort is the awareness.

Awareness of changes in lifestyle (diet-exercise), even in the way of “thinking”. Besides for me, to follow a program with specific choices at certain times was always oppressive. Much more important is to understand the nutritional basis (constant sugar levels), to highlight the importance (water, sleep, salads), the harmful effect of some habits and always conclude that if there is not maintenance, 99.9% will retake all, and probably more pounds.

The program is based on the following principles:

Low-glycemic Meals. All meals must have protein as basis (meat, chicken, nuts, legumes). The protein keeps us fuller for longer. Prefer complex and unrefined carbohydrates, such as whole meal or wholegrain bread, brown rice, or Basmati, whole grain pasta, sweet potato.

Consume “real food”. By “real”, we mean as raw and pure as can be (fruits, vegetables, raw nuts). Also free range meat, without antibiotics and hormones, “offshore fish” without heavy metals. As an alternative to vegetable protein can be foods high in protein, such as quinoa and buckwheat. Carbohydrates as raw as possible, bread and pasta, brown rice. These are the most nutritious foods with vitamins, minerals, trace elements and amino acids of high biological value.

Avoid trans fatty. As mentioned, they are only harmful. They are in margarine and in hydrogenated vegetable oils, which are used in the pre – processed foods. Fortunately now, food manufacturers are obliged to indicate it on the labels.

Consume a lot of fiber. At least 25 g. per day. Such diets have an anti-inflammatory function. A recent survey by the infection center (CDC), in 4000 participants found that high levels of fiber are associated with low CRP, which is an inflammation indicator, protect against cardiovascular, stroke and certain types of cancer (2,3). Also, they satisfy hunger and assist in weight loss.

Consume at least 9 servings of fruits and vegetables daily.

Never a low fat diet. You need fat, but “good” fat like Omega 3. They are anti-inflammatory and assist in the absorption of fat soluble vitamins and carotenoids. The best oils are olive oil and sesame oil, which are rich in monounsaturated fats, phytonutrients and antioxidants, which prevent them from further oxidized when cooked. Alternative of the famous olive oil for salad is flaxseed oil rich in Omega 3 fatty acids.

Eat two healthy snacks per day. Between meals is very important to eat something healthy, which will prevent us from hypoglycemia, maintaining stable blood sugar between meals. Many say that snacking between meals fattens them. It is very important, what this snacking. If we eat sweets and chips, or bread with cheese, the answer is yes, we will get fat because all they do is stimulate us at the time, but due to increased glycemic index, will starve us. Fruits, nuts, oat crackers are some healthy snacks that will fill you up.

πλάνο διατροφής

Concluding, I would like to stress that the human body is not only based on numbers and calories. Each person is different and so there are peculiarities to be treated, which determine how everyone treats different types of food and how it should be approached psychologically, in order to have the best possible result.

The diet plan then, is based on these features, combined with everyday life and its’ needs (time, family and social obligations) of each of us.

In general, the diet aims to stabilize blood sugar and instant fat loss and sessions at regular intervals allow us to check the results of the effort and to intervene directly when necessary.

In the course of the sessions we combine special Aging tests (DNA test, measurement of oxidative stress tolerance test).

Our goals are:

Our patients never regain pounds. A healthy body means a healthy metabolism, glowing skin, retain of muscle and skin tone and avoiding of skin loosening. At the end of the program they look more young and healthy.

Prevention of aging diseases (Alzheimer’s, cardiovascular, osteoporosis).

Improving Organism (Symptoms of menopause, PMS, fertility).

NUTRITIONAL PLAN

Awareness of changes in lifestyle (diet-exercise), even in the way of "thinking". Besides for me, to follow a program with specific choices at certain times was always oppressive. Much more important is to understand the nutritional basis (constant sugar levels), to highlight the importance (water, sleep, salads), the harmful effect of some habits and always conclude that if there is not maintenance, 99.9% will retake all, and probably more pounds.

Category
NUTRITION