From strawberries to cherries, from medlars to apricots, from peaches to melons:offer becomes more varied every day. All to the advantage of the figure and health.
"THE red fruits are rich in anthocyanins, which tone the walls of blood vessels, those yellow and orange carotenes, which protect the skin and eyes from solar radiation, ”explains the doctor Maria Paola Dall'Erta, biologist-chef. In our diet you can consume them as snacks, varying the choice as much as possible and being careful not to exceed the daily dose of 400 g.
«Good and greedy, the fruit provides plenty of water (useful for counteracting dehydration), but even simple sugars, of which it is good not to abuse because they make your blood sugar soar»Warns the doctor Carla Lertola, dietician. «Come on cheerful colors is also an excellent "antidepressant", which gratifies body and mind and allows you to follow the menu without feeling “on a diet” ».
What to put in the shopping bag
Vegetables, legumes, cereals: sorrel, garlic, asparagus, oats, red beets, basil, beets, beets, carrots, various cabbages, white chicory, blonde chicory, catalonia chicory, red orchid chicory, red chicory, green chicory, onions, English cress, chives, alfalfa, beans, green beans, broad beans, fennel, courgette flowers, forest mushrooms, curly endive, ice lettuce, romaine lettuce, red lettuce, licorice, mint, millet, oregano, barley, potatoes, peas, tomatoes , turnips, radishes, rosemary, rocket, sage, escarole, mustard, spinach, snow peas, hybrid light zucchini, hybrid dark zucchini.
Fruit: apricots, sour cherries, bananas, cherries, watermelons, strawberries, raspberries, lemon, melon, medlar, peaches, currants.
Fish: mullet mullet, snapper, hake, sea bream, swordfish, sardine, sole, sea bass, tuna, mullet.
The diet developed by the Dr. Lertola's team provides 1400-1500 calories per day for women and 1800-1900 for men.
Browse the gallery and discover ours menu to help you lose weight with taste.
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Strawberries
Lunch
• Stewed beans with tomato sauce
• Rye bread
• Mixed salad
Snack
• Apricots
Price
• Turkey breast with ginger and rosemary
• New spinach in salads
• Durum wheat bread
Tuesday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread with 1 teaspoon of honey
Snack
• Peaches
Lunch
• Steamed sea bream fillets on a bed of escarole and sautéed olives (4 each)
• Whole grain bread
Snack
• Cherries
Price
• Millet seasoned with courgette flowers
• Zucchini, radishes, rocket and robiola
Wednesday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Nespole
Lunch
• Salad of grilled chicken strips, lettuce and crusty white bread, dressed with an emulsion of extra virgin olive oil, parsley, garlic, salt
Snack
• Banana
Price
• Minestrone of snow peas, carrots and celery with rice
• Mixed salad
Thursday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli
Snack
• Sour cherries
Lunch
• Sandwich with mozzarella and spinach
• Tomato salad
Snack
• Strawberries
Price
• Cream of asparagus with poached eggs
• Rye bread
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Apricots
Lunch
• Sandwich with grilled chicken, lettuce and cherry tomatoes
Snack
• Strawberries
Price
• Fusilli with ribs and mullet (see recipe below)
• Lettuce salad
Fusilli with ribs and mullet
For 4 people
Take 500 g of ribs and separate the green leaves from the white parts. Cut the first into strips, the second into slices. In a non-stick pan with 20 g of extra virgin olive oil, cook the green leaves until they come apart. Then add 600 g of red mullet fillets cut into chunks and cook for 3 minutes. Salt and keep aside. In the same pan, sear the white slices with 20 g of oil and salt until they are crispy. Combine 320 g of fusilli boiled al dente, sauté for 2 minutes and, only at the end, add the mullets with the green parts of the ribs.
Saturday
Breakfast
• Coffee or tea
• Partial milk skimmed
• Biscuits
Snack
• Raspberries
Lunch
• Cold barley with cannellini beans
• Rocket, tomato, lettuce and carrot salad
Snack
• Peaches
Price
• Beetroot risotto with parmesan flakes
• Lemon julienne carrots
Sunday
Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes
Snack
• Cherries
Lunch
• Sardine skewers
• Fennel salad
• Durum wheat bread
Snack
• Apricots
Price
• Grilled beef slice with a mixture of aromatic herbs
• Rape crude a julienne in insalata
• Whole grain bread
The first value of the quantities given below are ideal for her, the second for him.
Everyday
Bakery products (biscuits and rusks): 30 g • 40 g
or
Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).
Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
vegetable: free and in abundance
Fruit: 400 g • 400 g
Herbs: without any limitation
Spices: without limitations
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