Lertola method: the diet of the month of August

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Robert Maurer
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Il cucumber it is the most thirst-quenching vegetable of the summer. And it is also one of the best suited for stimulate diuresis and counteract water retention.

It is in fact very rich in water (96,5% by weight) and in addition it contains azulene, an active ingredient also present in chamomile which reduces inflammation and decongests the tissues. «Thanks to its detoxifying and deflating effect, cucumber is an excellent aid (together with other seasonal vegetables) to lose weight», assures Dr. Carla Lertola, dietician.



Only flaw: many people have a hard time digesting it. "But the problem can be solved by focusing on the carousel, which does not bother the stomach because it is completely devoid of cucurbitacin", says Dr. Maria Paola Dall'Erta, biologist-chef, who used this variety of cucumber in the delicious recipe you find below.



7 light days with seasonal foods

This menu, developed by Dr. Carla Lertola's team, refers to the Mediterranean diet, the most suitable for gradually losing weight and learning to have a correct eating style. Follow it for 1 week - it provides 1400-1500 calories per day for you and 1800-1900 for him.

Ps If you don't like a dish, you can replace it with a similar one. The important thing is that you respect the quantities indicated at the bottom right.

MONDAY



Breakfast

Coffee or tea
Low-fat milk
Wholemeal biscuits

Snack

Plums

Lunch

Roast chicken
Mixed steamed vegetables
Mixed grain bread

Snack

Watermelon

Price

Grilled sea bream fillets with oregano
Escarole sauteed with garlic and chilli
Whole grain bread

TUESDAY

Breakfast

Coffee or tea
Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey

Snack

Fishing

Lunch

Spaghetti cheese and pepper
Lettuce in salad

Snack

Apple

Price


Bresaola with rocket and lemon
Eggplant sautéed
Whole grain bread

WEDNESDAY

Breakfast


Coffee or tea
Partial milk skimmed
Wholemeal rusks
2 teaspoons of jam

Snack

Cherries

Lunch

Cold pasta and beans
Julienne raw courgettes

Snack

Melon

Price

Hard-boiled eggs
Mixed salad of lettuce, radishes and tomatoes
White bread

THURSDAY


Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Blueberries

Lunch

Carousel cucumbers stuffed with barley and feta with parsley (see recipe)
Lettuce

Snack

Plums

Price

Baked sole with leeks
Boiled potatoes
Escarole in salads

FRIDAY

Breakfast


Coffee or tea
Low-fat fruit yogurt
Cereal flakes

Snack

Fishing

Lunch

Warm cream of lentils and turnips
Tomato salad
Rye bread

Snack

Watermelon

Price

Turkey stew with rosemary and sage
Beets sautéed in a pan
Whole grain bread

Saturday

Breakfast

Coffee or tea
Partial milk skimmed
Biscuits

Snack

Apple

Lunch

Spaghetti with tomato sauce and baby octopus
Sautéed zucchini

Snack

Melon

Price

Mozzarella fior di latte Tomatoes and cucumbers
Wholemeal friselle

Sunday

Breakfast

Coffee or tea Low-fat white yogurt
Cereal flakes

Snack

Plums

Lunch

Grilled rib eye steak
Grilled courgettes, aubergines and tomatoes
Whole grain bread

Snack

Fishing

Price

Chickpeas boiled with brown rice
Grilled peppers
Mixed green salad

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! And they must preferably be whole (in order to ensure greater quantities of 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

Aromatic herbs and spices: without limitations

Extra virgin olive oil: 4 tsp • 6 tsp
Salt for seasoning: 2,5 g • 2,5 g

2 times a day of your choice

Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g


Rotating during the week (1 choice per meal)

Beef: 120 g • 150 g

Fish: 150 g • 200 g

Fresh cheeses: 100 g • 100 g

Seasoned cheeses: 50 g • 70 g

Dried vegetables: 60 g • 80 g

Frozen, fresh, canned legumes: 140 g • 200 g

Lean meats or without visible fat: 60 g • 70 g

eggs: 2 • 2 (once a week)


Carousel cucumbers stuffed with barley and feta

Ingredients for 4 people: 8 carousel cucumbers, 400 g of feta, 320 g of hulled barley, 40 g of extra virgin olive oil, 8 cherry tomatoes, 10 desalted capers, parsley, chives, salt, pepper. 

Boil the barley, drain it and let it cool. Chop the parsley, chives and capers. Mash the feta cheese with a fork and flavor it with the mix you have prepared. Divide the cucumbers in half lengthwise and empty them of their pulp.

Set that soda aside and cut it into cubes. Combine the barley, feta, cucumber pulp and diced and seeded tomatoes, season with oil, salt and pepper and use to fill the carousel. Let it rest for 30 minutes and then serve.



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