CARBOHYDRATES IN THE EVENING DOES NOT MAKE YOU FAT

In this moment, we are full with thousands of diets (more 'or less valid), even if I personally think there is no better than the Mediterranean diet, in which "a bit of everything, " is the better choice.

The topic of this article is not the diet "slimming" but the management of the latter during the day.

You hear so many theories in this regard, but let's see what is the best solution now agreed between dieticians and nutritionists, how to distribute the calories (for the calculation of daily calories, you can see the countless calculation tables that are on the web, even if you must always consult a specialist in nutrition) during the day:

* Number of meals 5

* 15% breakfast

* 5% morning snack

* 35/40% lunch

* 5/10% afternoon snack

* 35% dinner

As for the distribution of calories, in terms of nutrients, the Italian diet suggests:

Carbohydrates 45%

Protein 15%

25% fat (of which only one-third saturated)

From these percentages it is not clear how to distribute carbohydrates (pasta, bread, etc), proteins (meat, fish, etc); intuitively it tends to move the carbohydrates in the high phase of the day, to get to the evening with a greater amount of protein. But while this is to be valid for breakfast and supper, it is said that it is for lunch and dinner.

To explain better, I cite the results of a research conducted by doctors at the University of Jerusalem:

A sample of obese women and men, for 6 months, was subjected to a low-calorie diet.

At the end of six months it was noted that those who ate the pasta for dinner more lost weight, 11.6 kg compared to 9 pounds lost by those who ate the pasta for lunch. This result has also added a highlight, there has been a reduction in waist circumference and fat mass, a lower sense of hunger and the best levels of glucose and cholesterol.

Of course, only this study isn't enought to draw definitive conclusions, as they serve more  data to make sure the results and understand its meaning.

In this context play a synergistic role, nutritional supplements, but we'll talk about in future articles.

Andrea Busalacchi