The transformation of the organism’s excess energy into adipose tissue was a great achievement of evolution. In fact, in the past, food was not always abundant. Then there were often periods of plenty and periods of food shortage. That is, periods when food was scarce. Then the body provided for its energy needs using its fat deposits. Lipid deposits are accumulated in particular cells called adipocytes. In particular, they swell or deflate depending on the amount of accumulated fat. Then all of that was a big evolutionary advantage. Because it allowed humans to survive in the days when food was scarce thanks to fat reserves. In other words, the excess energy was used to synthesize fats that were stored in the fat cells. In particular, a healthy and balanced diet is essential to have a balance in the correct distribution of body adipose tissue.
DISTRIBUTION OF ADIPOSE TISSUE ON THE BASIS OF SEX
Then evolution placed these storage cells in different parts of the body according to sex. In particular, these cells usually abound on the abdomen in men and on the hips in women. In fact, the distribution of lipid accumulations is determined by sex hormones. That is, testosterone in men and estrogen in women. Furthermore, this has been an evolutionary advantage that has allowed humanity to survive in times of food scarcity. After that, in modern times, this ability of the organism is seen as a disadvantage. That is, this localized accumulation of fat is considered an aesthetic problem. In particular, the modern aesthetic models offer flat abdomens for men and firm, rounded hips for women.
COMBINING EXERCISE AND NUTRITION CARE
In other words, achieving these aesthetic models is not easy. For example, a toned abdomen requires a synergy between nutrition and exercise. Then a healthy and balanced diet is essential. Exercise consists of a regular repetition of exercises that pushes the body to increase muscle cells and their tone.
In other words, the appearance of the abdominal area is now considered above all an aesthetic problem. First of all, a healthy and balanced diet is essential. Then the protection of the good condition of the abdominal muscles requires a reduced use of refined carbohydrates. That is, those with a high glycemic index that stimulate insulin production. In particular, this substance favors the entry of carbohydrates into the cell and therefore their conversion into storage fats.
First of all, to limit the accumulation of fatty deposits in the abdominal area it would be useful to prefer carbohydrates with a low glycemic index. For example, it would be useful to choose brown or parboiled rice. In addition, before setting up a diet, it would be useful to exclude organic causes favoring adipose accumulation in the abdominal area. That is, irritable colon, food intolerances and stress. In particular, all of this could be done with the help of a competent doctor.
SOME FOOD ADVICE
For example, slight adjustments in the diet, increasing the drinking water or even draining or deflating herbal teas may be sufficient. In addition, it would be useful to eat small portions of pasta or rice (50 – 70 grams) with the addition of 120 – 150 grams of vegetables. Therefore to their low calorie content, vegetables and whole carbohydrates are useful for reducing general adiposity. In addition to the abdominal one in particular. Then legumes could also be included in a diet two or three times a week. Then another important thing is the distribution of meals throughout the day. That is, five light meals are recommended. In particular, this distribution of meals serves to avoid the concentration of caloric intake in a few meals. Therefore in order to avoid insulin peaks that would favor the entry of carbohydrates into the adipocytes and their transformation into storage fats.
Otherwise, I would set up a correct diet starting from breakfast that should not be skipped or limited to a coffee and a cake bought in a bar. In fact, it is an important meal that must be complete and healthy. That is, it should consist of about 350 grams of semi-skimmed milk or kefir. In other words I would like to talk about this product which has a yogurt-like appearance. But that’s much more nutritionally complete. That is, it contains a large amount of lactic ferments such as yogurt. But it is also rich in other essential substances. That is yeasts, growth factors, Vitamia B, essential amino acids. Then, I would add a serving of whole grains, a teaspoon of honey, and finally a fruit to the milk or kefir.
UTILITY OF HONEY
In particular, I would like to say something about honey. That is, it is a sweetening product that is preferable to sugar. First of all because it has a low glycemic index. That is, because it has a slower absorption than that of simple sugar. In other words, it stimulates less insulin production and therefore the conversion of sugar into fat within the adipocytes.
Then also legumes can be eaten three or four times a week in an amount of about 50 grams per meal. In addition, it is advisable to divide the daily food into five parts. That is, a breakfast, a morning snack, a lunch, an afternoon snack and a dinner. In other words, the usefulness of increasing meals during the day is due to the fact that it is preferable to avoid long periods of fasting. That is, that they avoid excessive drops in blood sugar by excessively increasing the sense of hunger. In fact, all this would cause an excessive appetite during the next meal.
AFTERNOON SNACK AND FAT BURNING FOOD
Plus I would recommend a fruit snack in the afternoon. Finally lasera I would prepare a slice of meat twice a week. Then a portion of fish two more times and a portion of low-fat cheese the other three times. Then these portions should be accompanied by salad portions. In addition, a moderate but constant use of fat burning foods such as papaya and pineapple would be useful.
EXERCISES FOR THE ABDOMINAL MUSCLES
In particular, a healthy and balanced diet is essential for the well-being of the abdomen. But diet alone may not be enough for a toned, flat abdomen. That is, diet is essential but should be combined with constant physical exercise. In particular, a constant number of repetitions of abdominal exercises. In particular, it would be useful to have them preceded by a few minutes of heating. Then continue with repeated sets of exercises. For example, three sets of ten two or three times a day. Then increase the number of exercises and sets progressively until you find the right number to keep your abs healthy.
Obviously, exercise and nutrition must be present at the same time in the muscle tone maintenance program. In other words, the person who is well informed on how to behave and with good will could create an exercise and food program. That is to be able to effectively tone your muscles and limit the accumulation of abdominal fat. In particular, all this should be aimed not only at the care of the aesthetic aspect but, above all, at maintaining a good state of health.
doc. Massimiliano Mangafà