THE ANTI-CELLULITE DIET
The term cellulite refers only to the acute inflammation of the skin’s structures, including the underlying adipose tissue. It is in fact an oedematous fibrosclerotic superficial panniculitis, a progressive microcirculatory alteration that produces important modifications to the extracellular matrix. Several factors take part in its physiopathology that affects the skin, the vascular structures and the adipose tissue.
So-called orange peel skin is the result of adipose cell hypertrophy: fat and toxins that have not been eliminated are deposited in the adipocytes or fat cells, making them swell and increase in size. As a consequence of this inflammation, the adipocytes obstruct blood flow and lymphatic circulation, complicating toxin and waste elimination.
Cellulite affects most women and equally young, middle aged, overweight or thin. Several factors can cause the appearance of cellulite:
• Genetic-hormonal factor: this determines the subcutaneous cell tissue structure. In females, the adipose tissue lobes are larger and these are bound to the dermis via fibrose trabeculae, arranged perpendicular to the skin and allowing for an accumulation of fat. In males, these trabeculae are arranged in a net shape in all directions, his adipose tissue lobes are smaller and these are connected to the dermis by a stronger and more homogenous layer. This makes the adipose tissue lobes in females protrude more easily, since their supporting fibres are more unstable. The arrangement of adipose tissue fibres in males starts to define itself in adolescence, influenced by his androgens. This is the reason why men who suffer hormonal alterations and a lack of androgens have a tendency, as do women, to generate cellulite.
• Circulatory disorders: varicose veins, venous and lymphatic insufficiencies that inhibit microcirculation are factors that can aggravate cellulite.
• Stress: frequent adrenaline release stimulates the accumulation of fat.
• Hereditary factors
• Sedentary lifestyle and lack of exercise
• Consumption of anovulants or cortisone medications
• Bad eating habits: fibre deficiency, too much salt and not enough water. There are theories that affirm that the relationship between cellulite apparition and constipation, circulatory troubles and high levels of toxins in the body. Therefore, there are certain dietary measures that help to slow down the advance of cellulite. IML emphasises the following:
1. Drink at least 2 litres of water daily. Drinking water aids in the elimination of toxins and liquids.
2. Have a high-fibre intake: constipation is an ally of cellulite since it provokes pressure on the spleen that prevents correct blood flow. Wholemeal bread, fruit and vegetables are foods rich in fibre.
3. Consume foods high in vitamin C. This vitamin is an antioxidant that helps to metabolise fat and strengthen blood vessels, helping to control venous oedemas. Vitamin C can be found in citric fruit such as oranges, grapefruit, strawberries, pineapples or kiwifruit.
4. Exercise daily: this stimulates circulation, tones the muscles and prevents the accumulation of fat.
5. Drink infusions que stimulate the elimination of liquids and toxins: green tea increases the metabolism; sage eliminates liquids; mint, fennel and hawthorn help to prevent cellulite.
6. Avoid salt and alcohol: because they both cause liquid retention.
7. Avoid consuming foods that contain animal fats (delicatessen, butters), vegetable fats (dried fruits, avocado) and fast-acting carbohydrates such as sugar, chocolate and shop bakery products.
8. Use cooking methods with no fat such as steaming, grilling, papillote and boiling.
9. Follow a high protein, low fat and carbohydrate diet. The following are high protein sources: chicken, fish, fresh cheese, egg whites, and skimmed dairy products.
10. Following is a sample anti-cellulite menu:
Breakfast:
-Orange juice
-Two wholemeal biscuits
Mid-morning:
-Tea
-A small dish of raw greens (grated or juiced carrot, 2 tomatoes, 2 cucumbers, etc.)
Lunch:
-Raw vegetable salad (celery, fennel. lettuce, curly chicory, beetroot, artichokes, etc.) or a pulse puree.
-Turkey, chicken, veal or hake wholemeal bread sandwich.
Dinner:
-Stir-fried or sautéed vegetables with pieces of meat or fish.
-A roast potato
-An apple