In the last few weeks, have you let yourself go a little bit more than usual with pizza, focaccia, cakes and homemade gourmet dishes? Feeling heavier with a few extra pounds is normal. Life at home is mostly sedentary and the excessive consumption of foods rich in fat, sugar and refined carbohydrates has certainly added to the accumulation of extra pounds – plus the appearance of swelling, water retention and a general sense of heaviness. To lose weight in quarantine and get back in shape, we need to move around the house more and rethink our daily diet. With the help of nutritional biologist Dr. Valentina Schirò, who specializes in food science, let’s find out how!
Move around more
"Even a walk (running or walking) in place – in the living room of the house – for 15 minutes a day can be a solution if you don’t want to do some motor activity,” says nutritionist Valentina Schirò. Exercise not only burns calories, but also improves quality of rest at night. "If you sleep poorly at night, the risk of sudden hunger attacks during the day increases. During sleep, the body produces the hormone that regulates satiety called grelina. If we sleep too little, we produce less of it and tend to eat more.” Physical activity is also a natural antidepressant. "It promotes the production of endorphins, the neurotransmitters of well-being."
What to have for breakfast
Yes to fresh seasonal fruit. "Preference should be given to those with a low glycemic index such as pears, apples, strawberries, blueberries. Berries in particular are rich in antioxidants such as flavonoids that, thanks to their anti-inflammatory action, promote blood circulation and combat swelling," says the expert. Fruit should be combined with a protein source such as low-fat white yoghurt or milk and a source of "good" fats such as nuts or oilseeds. "They promote satiety." Kefir is also good. "It provides a lot of probiotics, beneficial bacteria that help keep the intestinal flora in balance."
What to eat for lunch and dinner
For your lunch and dinner menus, priority must be given to seasonal vegetables. "The fibers that are rich in vegetables make sugar and fat assimilate more slowly, giving the feeling of fullness and promoting intestinal transit,” explains the expert. Combine them with a protein like fish, meat, eggs, cheese or legumes. "These foods are rich in essential amino acids that are useful for the functioning of the metabolism and building lean mass.” Whole grains and their derivatives should also be consistently present in your diet. "They provide complex carbohydrates, which give the body energy more slowly than refined carbohydrates and help you feel fuller for longer.” For seasoning, on the other hand, extra-virgin olive oil remains the healthiest choice. "It provides essential fatty acids that have an antioxidant and anti-inflammatory action. In addition, it promotes a greater sense of fullness because they require longer digestion times.”
What to choose for snacks
If you are hungry between meals, set aside the sweet or savory snacks and aim for filling up with healthy solutions instead. To satiate the hunger, go for nuts (walnuts, almonds, hazelnuts, etc.) or oil seeds (pumpkin, sunflower, flax). "Rich in essential fatty acids and fibers, nuts help counteract hunger – also fruits like apples, pears, blueberries, strawberries and kiwi, which feature a low glycemic index.” Alternatively, you have indulge in a square of at least 70% dark chocolate. "This can give satisfaction and helps to raise the mood in difficult moments. It also has tryptophan, a precursor of serotonin – the good mood hormone,” says nutritionist Valentina Schirò.
All that being said, we’ve collected some suggestions of what to eat in detail at different times of the day – so you can follow a healthy quarantine diet with us!
The Quarantine Diet
Day 1
Breakfast: Low-fat white yogurt, oatmeal and a few walnuts.
Snack (optional): Seasonal fruit (apples, pears, kiwi, strawberries, etc) and a few almonds.
Lunch: Whole-wheat pasta (or other sources of whole grains), lentils and seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc).
Snack: Seasonal fruit (apples, pears, kiwis, strawberries, etc) and an herbal tea.
Dinner: Hard- or soft-boiled eggs, seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Day 2
Breakfast: Kefir and whole-wheat rye bread with fruit jam.
Snack (optional): Walnuts or almonds and low-fat white yogurt.
Lunch: Brown rice with cherry tomatoes and seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc).
Snack: Seasonal fruit (apples, pears, kiwi, strawberries, etc).
Dinner: Grilled tuna steak, seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Day 3
Breakfast: Porridge, seasonal fruit (apples, pears, kiwi, strawberries, etc) and an herbal tea.
Snack (optional): Unsalted cashew nuts and a low-fat white yogurt.
Lunch: Quinoa with beans and seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc).
Snack: Seasonal fruit (apples, pears, kiwi, strawberries, etc).
Dinner: Steamed cod, seasonal vegetables(spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Day 4
Breakfast: 1 glass of almond milk with muesli.
Snack (optional): 1 tablespoon of oil seeds (pumpkin, sunflower, flax).
Lunch: Turkey and seasonal fruit (apples, pears, kiwi, strawberries, etc) and whole-wheat bread.
Snack: A small square of dark chocolate (at least 70%).
Dinner: Frittata with asparagus, vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Day 5
Breakfast: Semi-skimmed milk, oatmeal and seasonal fruit.
Snack (optional): Almonds and a juice made from fresh berries.
Lunch: Fresh salmon, potatoes and vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc).
Snack: Seasonal fruit and a teaspoon of seeds.
Dinner: Veal or beef, mixed salad and whole-wheat bread.
Day 6
Breakfast: Greek yogurt, rice cereal and some walnuts.
Snack (optional): Seasonal fruit (apples, pears, kiwis, strawberries, etc).
Lunch: Whole-wheat pasta with chickpeas and a mixed salad.
Snack: Herbal tea and nuts with a seasonal fruit (apples, pears, kiwis, strawberries, etc).
Dinner: Hake with vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Day 7
Breakfast: Almond milk with muesli.
Snack (optional): 1 tablespoon of oil seeds (pumpkin, sunflower, flax).
Lunch: Chicken breast, seasonal vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.
Snack: Seasonal fruit (apples, pears, kiwis, strawberries, etc) and some macadamia nuts.
Dinner: Sea bream with vegetables (spinach, arugula, radicchio, fennel, lettuce, endive, etc) and whole-wheat bread.