Each of us can eat 2-3 kg of food every day and takes about 20,000 breaths. You die of hunger or thirst after 8-10 days, but without it oxygen you die after a few minutes: breathing is a vital act. Not only to keep us alive, but – as we will see below – also to lose weight.
“Oxygen – explains the prof. Pier Luigi Rossi, medical specialist in nutrition science and preventive medicine in Arezzo – is the main nutrient of the human body: taken from red blood cells, it is transferred from the blood to all our cells. Yet 40% of people can’t breathe, causing their blood levels to drop. This deficiency is definite hypoxia, a condition that causes a change in cellular metabolism. To obtain energy (ATP), saturated fatty acids are no longer used. On the contrary, in lack of oxygen, the cells use glucose with the formation of lactic acid which leads to the acidification of the organs (Warbung effect). Definitely to be avoided. With lack of oxygen – continues the expert – we feel we are tired, devoid of energy, of memory, and we get older and degenerate earlier ”.
The role of oxygen in weight loss
But there is more. Ensuring the right blood oxygen levels can help us lose weight as well. “Just think that to oxidize a single gram of fat two liters of oxygen are needed ”, explains prof. Pier Luigi Rossi. From a scientific point of view, the mechanism is very simple: just as the flame of a candle needs oxygen to stay alive, adipociti, that is our fat cells, are burned only in the presence of this element that we find in the air.
“With oxygen deficiency, therefore, we have difficulty in reducing excess fat mass body, does not lose weight. It happens like a candle under a glass bell: once the oxygen is finished, it goes out ”.
The daily oxygen demand
Each of us has our own daily resting oxygen demand, dependent on weight. To know it, you can perform this calculation:
- 3.5 ml x body weight expressed in kg x 1 minute = milliliters of oxygen required in one minute
- multiply x 60 minutes = ml of oxygen in one hour
- the value obtained is multiplied by 24 hours = ml of oxygen required in 24 hours
This volume expressed in ml must be divided x 1000 to obtain the volume expressed in liters. On average, the result must express a volume greater than 300-350 liters / 24 hours. By doing this calculation it is possible to easily evaluate how oxygen is the main nutrient of all our cells.
First step? To breathe
To increase oxygenation, calmly and in a well-ventilated environment, preferably outdoors, repeat this respiratory gymnastics at least 2 times a day. Here’s how it’s done:
- It begins with deep breathing, lifting the abdomen and diaphragm, the main respiratory muscle that tends to atrophy over the years.
- Then you have to hold the air for a few seconds.
- Finally, a deep and total exhalation is performed.
The exercise can be repeated several times until symptoms similar to dizziness are felt.
The importance of water
“Oxygen can also be taken with the water as a drink, preferably from the tap ”, suggests prof. Rossi. “In fact, in bottled mineral waters there is a lack of oxygen compared to that of the aqueduct. If this type is used, it is therefore necessary to leave the bottle or the cap free put the water in a jug or other container in direct contact with the air in order to let the oxygen contained in the ambient air into solution in water. The intake of oxygen with water is also useful for intestinal hygiene and well-being ”.
Aromatic herbs
In addition to the trees present in the parks such as the maritime pine, the Scots pine, the fir and the cypress, also the plants and herbs they can help us oxygenate the body. “Rosemary, basil, eucalyptus, juniper, mastic, hypericum, myrtle, Origan, mint, cumin and thyme contain pineni e terpeni, molecules that favor the loading and unloading of oxygen from the lungs to the blood and cells. The ancients and our grandparents had already understood this! ”. Garlic also provides terpenes.
The oxygen diet
The food plan conceived by prof. Pier Luigi Rossi provides 5 meals a day (breakfast, morning snack, lunch, afternoon snack and dinner). As soon as you wake up, and before every meal, it is recommended drink 2 glasses of water tap or bottle, taking care in this case to make it oxygenate before use, as previously mentioned. At lunch and dinner, the menus are enriched with herbs capable of providing terpenes and pinenes.
The dietary rhythm proposed in the nutritional plan also allows to keep the glycemic levels of the meal and the eating day constant, contributing to a “normal” secretion of insulin by the pancreas. “The value of glycemia – explains prof. Pier Luigi Rossi – that is, the concentration of glucose in the blood, undergoes sudden and rapid increases after we have eaten foods that contain carbohydrates. The arrival of carbohydrates and proteins in the small intestine stimulates the secretion of incretins, hormones that can act on the pancreas by activating the secretion of insulin, hormone necessary for the management of postprandial glycaemia. Insulin is considered the post-meal hormone and can be responsible for a build-up of fat mass and weight gain. To have metabolic health and to be in a healthy weight, it is therefore necessary to limit the rise in blood sugar and insulin after each meal “.
One last tip? Find the time to dedicate yourself to physical activities every day, both aerobic and endurance. “Aerobic activity – the expert points out – it allows to introduce a greater volume of oxygen, while the resistance exercises they act in promoting the parasympathetic system that oxygenates the cells and positively affects the body composition. By doing so, the parasympathetic limits the accumulation of fat mass, increases lean muscle mass and protein synthesis. Let’s not neglect it ”, concludes the doctor.
The menus of the week
MONDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); 1 soft-boiled egg; rye bread (g 30)
MORNING SNACK: Centrifuged of two apples and a fennel and 20 grams of hazelnuts
LUNCH: 2 glasses of water before the meal; lettuce, carrot and rocket salad (free portion); spelled soup (30 g raw weight) and cannellini beans (40 g raw weight) with rosemary; extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; 1 jar of low-fat yogurt
PRICE: 2 glasses of water before the meal; fennel, celery and green apple salad (free portion); swordfish steak with capers, olives and thyme; chard with lemon (free portion); whole wheat or rye bread (40 g); extra virgin olive oil (2 tsp)
TUESDAY BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); lean cooked ham (30 g); 1 cup of red fruits
MORNING SNACK: Juice of 2 oranges and 1 lemon; 20 grams of walnuts
LUNCH: 2 glasses of water before the meal; crunchy celery and Brazilian salad (free portion); polenta with vegetable and basil sauce; extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; juice of 1 apple and 2 carrots (or fresh seasonal fruit to taste)
PRICE: 2 glasses of water before the meal; salad of red radicchio and endive (free portion); turkey breast with lemon and aromatic herbs; potato and vegetable cream (one serving); whole wheat bread or rye (40 g); extra virgin olive oil (2 tsp)
WEDNESDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); lean raw ham (30 g); 2 slices of winter melon
MORNING SNACK: Centrifuged of 1 orange and 1 apple; 20 grams of walnuts and hazelnuts
LUNCH: 2 glasses of water before the meal; ricciolina and endive salad with pears (free portion); lentil soup (40 g raw weight) and rice (20 g raw weight); extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; 1 jar of low-fat yogurt
PRICE: 2 glasses of water before the meal; fennel and carrot salad (free portion); pork loin with rosemary; onions with tomato sauce (one portion); whole wheat bread or rye (40 g); extra virgin olive oil (2 tsp)
THURSDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); parmesan or parmesan (30 g); 1 pear
MORNING SNACK: Juice of 2 oranges and 1 lemon; 20 grams of almonds and pine nuts
LUNCH: 2 glasses of water before the meal; rocket and valerian salad (free portion); shells (70 g raw weight) with cauliflower, hazelnuts and pecorino flakes; extra virgin olive oil (2 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; 2 tangerines
PRICE: 2 glasses of water before the meal; tomato and carrot salad (free portion); sea bass fillet with potatoes and oregano; cream of tomato and basil (one portion); extra virgin olive oil (2 tsp)
FRIDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); low-fat yogurt (200 g) with 1 sliced apple
MORNING SNACK: Centrifuged of 2 kiwis and 1 pear; 20 grams of almonds
LUNCH: 2 glasses of water before the meal; fennel, carrot, rocket salad (free portion); cannellini bean cream (60 g weight raw) with grilled Treviso radicchio; extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; 1 small bunch of grapes
PRICE: 2 glasses of water before the meal; escarole and cherry tomatoes salad (free portion); pork stew with tomatoes and juniper berries; steamed cauliflower (free portion); whole wheat bread or rye (40 g); extra virgin olive oil (2 tsp)
SATURDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); cooked ham (30 g); 2 rice or spelled or corn cakes
MORNING SNACK: 1 pink grapefruit juice; 20 grams of almonds and pine nuts
LUNCH: 2 glasses of water before the meal; endive and lettuce salad (free portion); maltagliati (70 g raw weight) with broccoli sauce; extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 baked apple with cinnamon; 1 jar of low-fat yogurt
PRICE: 2 glasses of water before the meal; escarole and valerian salad (free portion); baked turkey breast stuffed with peppermint scented vegetables; vegetable soup (free portion); whole wheat or rye bread (40 g); extra virgin olive oil (2 tsp)
SUNDAY
BREAKFAST: 1 hot drink of your choice (barley, green tea or coffee or herbal tea); cow’s milk ricotta (40 g); 1 pear
MORNING SNACK: 2 mandarins; 20 grams of almonds
LUNCH: 2 glasses of water before the meal; rocket salad and valerian (free portion); barley soup (g 70 weight a raw) with artichokes and thyme; extra virgin olive oil (3 tsp)
AFTERNOON SNACK: 1 cup of unsweetened barley; 1 cup of natural fruit salad
PRICE: 2 glasses of water before the meal; mixed salad with radicchio and bean sprouts (free portion); Aromatic vinegar beef tenderloin; cream of pumpkin and potatoes (free portion) with rosemary; extra virgin olive oil (2 tsp)
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