How to promote weight loss in sedentary people? One of the great advantages of physical activity is in fact that of stimulating the metabolism, improving insulin sensitivity and the percentage of lean body mass. But there are many people who instead have a sedentary lifestyle. And that for this reason they have great difficulty in losing weight.

In this article we see the sedentary diet, a diet, based on this study , divided into men and women that allows you to promote weight loss and which is not a simple low-calorie diet. In fact, it is based on blood sugar control and on a greater, but not excessive, protein intake that helps maintain lean mass and increase satiety.

The right fibers reduce the assimilation of calories. Those who want can then do just one minute of physical activity a day to stimulate the metabolism, with a micro-workout designed by a coach. Obviously, as with all diets, it is necessary to consult your doctor first.

DIET OF THE SEDENTARY: HOW TO LOSE EFFECTIVELY

Sedentary diet for women: menu

* Please note: for overweight women who are less than sixty-five meters tall or over the age of 50, the plan without asterisks is suggested. The additions in asterisk are for all the others.

Breakfast.
200 grams of soy yogurt or low-fat plain yogurt with a teaspoon of oat germ, a tablespoon of All Bran cereal and a level teaspoon of honey or agave syrup.
100ml skim or soy or almond milk (half a glass) without sugar with coffee and stevia or other calorie-free sweetener. * Addition: a Fitness cereal bar.

Snack.
3 prunes + 7 almonds. Or 100 grams of carrot + two walnuts or as an alternative to walnuts 10 grams of extra dark chocolate.

Lunch.
The meal always starts with a generous portion of greens or vegetables, hence a large plate. Choice of vegetables, always cooked: spinach, turnip greens, chard, chicory, broccoli, radicchio, endive, Chinese cabbage, cabbage, rocket, wild herbs. Adding a level teaspoon of oil.

Following or mixing it with vegetables: 50 grams of brown rice or oats in grains or buckwheat or barley for 4 days a week or 65 grams of rye bread. For 3 days a week: 50 grams of wholemeal pasta or dried legumes. A ladle of sauce + an extra teaspoon of oil or a tablespoon of grated cheese are optional.

Second choice with: 120 grams of chicken or turkey breast or 100 grams of veal (also minced) or 100 grams of cottage cheese or omelette of 200 grams of egg whites or 112 grams of natural tuna or 70 grams of natural tofu or 100 grams of wheat muscle.

Snack.
125 grams of low-fat yogurt or soy + a chopped dried prune. * Added: a Fitness cereal bar.

Snack before dinner: a cucumber.

Dinner.
The meal always begins with a portion of vegetables or vegetables to choose from: zucchini, peppers, tomatoes, mushrooms, artichoke hearts, asparagus, aubergines, snow peas or green beans or fennel, cooked or raw to taste + a teaspoon of oil. These vegetables can also be pureed in a cup of broth to create a vegetable cream.

Twice a week: two small hard-boiled eggs or one large egg. Three times a week: 140 grams of octopus or squid or 120 grams of cod or plaice or 70 grams of bresaola. Twice a week: 35 grams of semi-cured or semi-cured cheese to add to vegetables. * Addition: 30 grams of rye bread.

Followed by 100 grams of pineapple or apple or pear or peach or mandarins or white or yellow plums or half a banana.

Drink 10 glasses of low fixed residue water a day.
Anyone who wants can follow this one-minute micro-workout.

Let’s see the menu for men. (CONTINUED ON PAGE TWO)