Diet always has the first say in a problem called cellulite. Read how, by changing some daily habits, you will be able to keep it under control.
The causes of cellulite, as mentioned in the previous issue, are many – heredity, hormonal disorders, sedentary lifestyle, diet. Some of these factors, such as genetic factors and hormones, cannot be modified. But there are others, such as diet and exercise, that can help reduce the appearance of cellulite. Below are 6 tips to reduce cellulite through your diet.
1. REDUCE FAT
An unbalanced diet with excessive consumption of fats and carbohydrates causes hyperinsulinemia and increased lipogenesis, which research has shown is associated with the appearance of cellulite. At least 20% of dietary lipids should be unsaturated fats, while saturated fats should not exceed 11% in our daily diet.
Dietary labels on food packaging can help you reduce the total fat and saturated fat in your diet. What to look out for:
Total fat:
– High fat – more than 17.5 grams of fat per 100 grams
– Low fat – 3 grams of fat or less per 100 grams or 1.5 grams of fat per 100ml for liquids
food
– No fat – 0.5 grams of fat or less per 100 grams or 100ml
Saturated fat:
– High fat – more than 5 grams of saturated per 100 grams
– Low fat – 1.5 grams of saturated or less per 100 grams or 0.75 grams per 100 ml for liquid foods
– Without saturated fats – 0.1 grams of saturated per 100 grams or 100ml
2. REDUCE SALT
Excessive salt intake causes fluid retention. The recommended daily intake of salt is 6 grams, which is as much as 1 teaspoon or 2400 mg of sodium. To monitor salt intake, it should become a habit to read nutritional information on food labels, where you will find the salt content per 100 grams, per food. Try to eat foods that are high in salt, sparse or in smaller amounts. A simple guide is:
– A high amount of salt is more than 1.5 grams per 100 grams
– A low amount of salt is 0.3 grams per 100 grams.
3. INCREASE VEGETABLES
A diet low in fiber leads to constipation and increases venous pressure in the lower extremities. This is achieved by increasing foods rich in fiber such as whole grains, nuts, fruits and vegetables.
4. PROTEINS BY METRO
In general, the protein contribution should not be less than 12% of the total calorie intake but should reach 20%. People who exercise hard need more.
5. A LITTLE ALCOHOL
Abuse of alcoholic beverages should be avoided because they cause dehydration.
6. A LOT OF LIQUIDS
Increase fluid intake to 2 liters per day. It is essential to replenish the fluids we lose by drinking either water or natural fruit or vegetable juices, skim or skim milk.
Learn this too:
Our body eliminates 2-3 liters of water per day through the breath, urine, feces and skin.
QUESTION: How can I increase my water intake if I do not like drinking water?
Try the various flavored bottled waters or add a fruit to your glass of water. Still tasting squash juices without sugar. Sugar-free jelly is also a good source of water!
Nutritional tip:
In our daily diet we should have a goal: to drink 6-8 glasses of water (or drinks without sugar) and to consume 30 grams of fiber.
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