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Gift Diet Example: Useful Supplements & Strengths And Weaknesses

Gift Diet
GIFT diet (acronym of: Graduality, Individuality, Flexibility and Tone) is a system coined by Drs. Attilio Speciani and Luca Speciani, useful for pursuing:

  • Weight loss if you are overweight
  • The restoration of the optimal metabolic condition in the event of alterations induced by poor diet or lifestyle
  • Recovery of psychophysical balance.

Specifically, the GIFT diet should intervene above all at the level of metabolism regulation (better insulin impact and preservation of muscle mass) and appetite modulation (hypothalamic control); for this purpose, the GIFT diet makes use of some cardinal principles and rules which, combined and maintained over time, should guarantee the result; In summary:

  • Abolition of calorie counting
  • Activation of the metabolism and conservation of muscle mass with physical activity
  • Gradual introduction to the diet
  • Possibility of replacing foods using food equivalents
  • Use ONLY low glycemic index carbohydrates
  • Elimination of unhealthy, processed foods rich in preservatives , and junk foods
  • Protein / carbohydrate combination to limit the rebound effect of insulin
  • Glycemic index and load control
  • Optimal calorie distribution of meals (decreasing throughout the day)
  • Free fruit and vegetables with the precaution of inserting them at the beginning of the meal
  • Generous intake of water and dietary fiber
  • Long chewing
  • Physical activity with a preference for aerobic effort
  • Control of food intolerances (DRIA test) which, by triggering inflammation mediators, can have a negative effect on insulin action (the solution is food rotation)
  • Psychophysical balance ; foods can affect mood, just as mood can affect the way you eat. “The GIFT Diet requires a deep understanding and active removal of these bondages.”

The GIFT diet recommends always using simple cooking methods , without sodium glutamate , using a little extra virgin olive oil and, alternatively, “raw” that of a single cold-pressed seed ; moreover, he suggests abolishing pre-packaged products, avoiding added sugars and sweeteners , using (especially in snacks) fresh fruit or unsweetened drinks or vegetable smoothies.
Furthermore, the GIFT diet suggests consuming at every single meal: a low glycemic index carbohydrate food(60g dry), one based on proteins (quantitatively the same size compared to the cooked carbohydrate-based dish) and fruit and/or vegetables (quantitatively the same size compared to the cooked carbohydrate-based dish).

 

Gift Diet: Strengths And Weaknesses

The GIFT diet is undoubtedly a healthy and correct way of interpreting food therapy, on the other hand, it is certainly not the ideal solution for subjects with little motivation to lose weight; GIFT diet offers gradual, constant and less stressful results… but for those who NEED a quick visualization of the “first weight loss” this slow progression could be counterproductive.

 

Useful Supplements

The useful supplements for the GIFT diet are those offered by the GIFT Pharmacies ; with a pinch of sarcasm… it is possible to understand what the need to integrate the GIFT power supply is by consulting one of the relevant points of sale.

 

Gift Diet: Example

ATTENTION! What will follow is a personal interpretation of the GIFT diet and it is not a scheme produced or endorsed by Dr. Speciani or related collaborators; moreover, since it is a system quite different from the TRADITIONAL low-calorie nutritional schemes, in setting, I will try to reach a compromise between the system with calorie counting and the GIFT one in order to make the strategy more understandable from all points of view and comparable to the “classical” counting system .

  •  Office worker, walk 3 times a week for 1 hour
Sex m
Age 42
Height cm 174
Wrist circumference cm 16.7
Constitution Slender
Height / wrist 10.8
Morphological type Normolinean
Weight kg 84.0
Body mass index 27.8
Desirable Physiological Body Mass Index 19.3
Desirable physiological weight kg 58.4
Basal metabolic rate kcal 1556.8
Physical activity level coefficient Lightweight, yes AUS 1.55
Energy expenditure kcal 2413.1
Diet LOW CALORIC – 30% Approximately 1690 calories
Breakfast 40% 676kcal
Snack 5% 85kcal
Lunch 35% 590kcal
Snack 5% 85kcal
Dinner 15% 254kcal

Example GIFT diet – DAY 1

Breakfast , about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
honey 10g 30.4kcal
Dried walnuts 30g, 183.6kcal
Bananas 200g, 178.0kcal
Rye bread 50g, 129.0kcal
Snack , about 5% kcal TOT
Kiwi 100g, 61.0kcal
Lunch, about 35% kcal TOT
Pasta with tomato sauce
Wholemeal semolina pasta _ 60g, 194.4kcal
Tomato sauce 100g, 24.0kcal
Grated Parmesan 5g, 19.6kcal
Grilled chicken breast
Chicken breast , meat only 120g, 132.0kcal
Frozen spinach 200g, 58.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Oranges 100g, 63.0kcal
Dinner, about 15% kcal TOT
Pan-fried sea bass fillet
Seabass, various species 100g, 97.0kcal
Zuchinis 200g 32.0kcal
Rye bread _ 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 2

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Almonds 30g, 172.5kcal
Grape 250g, 172.5kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Apple , with peel 100g, 52.0kcal
Lunch, about 35% kcal TOT
Brown rice with carrots
Brown rice , long grain 60g, 217.2kcal
Carrots 100g, 41.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Grilled turkey breast
Turkey breast , meat only 120g, 133.2kcal
Fennel 200g, 62.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Pears 100g, 58.0kcal
Dinner, about 15% kcal TOT
Grilled tuna fillet _ _
Yellowfin tuna 100g, 108.0kcal
Chard 200g 38.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 3

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Hazelnuts 30g, 188.4kcal
Lotus or khaki 200g, 175.0kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Kiwi 100g, 61.0kcal
Lunch, about 35% kcal TOT
Boiled beans and potatoes
Dried beans 40g, 124.4kcal
Potatoes 100g, 77.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Veal steak
Veal loin 120g, 139.2kcal
Asparagus 200g, 40.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Clementines 100g, 47.0kcal
Dinner, about 15% kcal TOT
Steamed cod
Atlantic cod fillets 100g, 82.0kcal
Lettuce 100g 18.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 4

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Dried walnuts 30g, 183.6kcal
Bananas 200g, 178.0kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Kiwi 100g, 61.0kcal
Lunch, about 35% kcal TOT
Eggplant pasta
Wholemeal semolina pasta 60g, 194.4kcal
Eggplant 100g, 24.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Grilled chicken breast
Chicken breast, meat only 120g, 132.0kcal
Frozen spinach 200g, 58.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Oranges 100g, 63.0kcal
Dinner, about 15% kcal TOT
Horse steak
Horse 100g, 133.0kcal
Endive 200g 34.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 5

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Almonds 30g, 172.5kcal
Grape 250g, 172.5kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Apple, with peel 100g, 52.0kcal
Lunch, about 35% kcal TOT
Brown rice with mushrooms
Brown rice, long grain 60g, 217.2kcal
Champignon mushrooms 100g, 22.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Grilled turkey breast
Turkey breast, meat only 120g, 133.2kcal
Fennel 200g, 62.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Pears 100g, 58.0kcal
Dinner, about 15% kcal TOT
Egg white omelette
Chicken egg whites _ 250g, 120.0kcal
Chard 200g 38.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 6

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Hazelnuts 30g, 188.4kcal
Lotus or khaki 200g, 175.0kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Kiwi 100g, 61.0kcal
Lunch, about 35% kcal TOT
Boiled chickpeas and potatoes
Dried chickpeas 40g, 133.6kcal
Potatoes 100g, 77.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Veal steak
Veal loin 120g, 139.2kcal
Asparagus 200g, 40.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Clementines 100g, 47.0kcal
Dinner, about 15% kcal TOT
Grilled sea bream
Sea bream fillets 100g, 90.0kcal
Lettuce 100g 18.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

Example GIFT diet – DAY 7

Breakfast, about 40% kcal TOT
2% skimmed milk yogurt 250g, 140.0kcal
Honey 10g 30.4kcal
Dried walnuts 30g, 183.6kcal
Bananas 200g, 178.0kcal
Rye bread 50g, 129.0kcal
Snack, about 5%kcal TOT
Kiwi 100g, 61.0kcal
Lunch, about 35% kcal TOT
Pepperoni pasta
Wholemeal semolina pasta 60g, 194.4kcal
Yellow peppers 100g, 22.0kcal
Grated Parmesan cheese 5g, 19.6kcal
Grilled chicken breast
Chicken breast, meat only 120g, 132.0kcal
Frozen spinach 200g, 58.0kcal
Extra virgin olive oil TOT 15g, 135.0kcal
Snack, about 5%kcal TOT
Clementines 100g, 47.0kcal
Dinner, about 15% kcal TOT
Grilled blue shark
Blue shark, shark 100g, 130.0kcal
Zuchinis 200g 32.0kcal
Rye bread 50g, 129.0kcal
Peanut oil TOT 10g, 88.4kcal

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