Lertola method: the diet of the month of December

Who I am
Louise Hay
@louisehay
SOURCES CONSULTED:

wikipedia.org

Author and references


Don't feel guilty right now thinking that a Christmas, as usual, you will end up eating more than you should. Enjoy the magic of the holidays by just being careful don't binge for a week in a row, ”says Dr. Carla Lertla.

"The menu that we have developed for you (to follow before starting the toasts) will help you review the rules of a healthy eating without giving up the pleasure of the table ». You will find, as usual, one prescription by the biologist chef Maria Paola Dall'Erta: simple and tasty, you can also offer it to your guests.



«When you come to the proof of family lunches and dinners, taste everything, from appetizers to desserts, limiting yourself to small portions », advises our dietician.

Not only. “Remember that after Christmas and Boxing Day, you will have to pay some attention to panettone, chocolates and various sweets (without forgetting them entirely) and go back to lighter menu», Concludes the dietician Valentina Bolli.


In the shopping list

vegetable: red beets, broccoli, artichokes, thistles, carrots, cauliflower, Brussels sprouts, savoy cabbage, blonde chicory, red orchid chicory, red chicory, turnip greens, curly endive, lettuce, potatoes, escarole, salsify, celery, celeriac , spinach, truffles, Jerusalem artichokes.

Fruit: pineapple, oranges, avocado, bananas, persimmon, chestnuts, lemon, mandarins, mandarins, pomegranates, pears, grapefruits.

Fish: mullet, hake, sardine, sole, sea bass, mullet.

A week to prevent binges



Monday

Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits

Snack
• Mele

Lunch
• Hard-boiled eggs
• Red beets in salads
• Whole grain bread

Snack
• Orange

Price
• Pasta and beans
• Mixed salad

Tuesday

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

Snack
• Banana

Lunch
• Wholemeal sandwich with bresaola, lemon and avocado
• Carrots in salads


Snack
• Pineapple

Price
• Sole fillets
• Boiled cauliflower
• White bread


Wednesday

Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks
• 2 teaspoons of jam

Snack
• Mandarins

Lunch
• Rice, broccoli and ricotta
• Mixed salad

Snack
• Kiwi

Price
• Stewed black lentils
• Spinach with lemon
• White bread

Thursday



Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli

Snack
• Mele

Lunch
• Grilled chicken
• Baked potatoes
• Green cabbage salad

Snack
• Orange

Price
• Wholemeal couscous with mackerel, parsley and celery
• Chicory salad

Friday

Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes

Snack
• Pere

Lunch
• Black cabbage and cannellini beans soup
• Wholemeal toasted bread
• Mixed salad

Snack
• Mandarins

Price
• Beef stew
• Turnip greens sautéed with chilli
• Rye bread

Saturday

Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits

Snack
• Pineapple

Lunch
• Rye sandwich with mozzarella and artichokes
• Endive salad

Snack
• Mandaranci

Price
• Mullet fillets with olives and capers
• Boiled cauliflower
• Whole grain bread

Sunday

Breakfast
• Coffee or tea
• Low-fat white yogurt
• Muesli or cereal flakes

Snack
• Pineapple

Lunch
• Roast rabbit
• Gratinated Brussels sprouts
• Rye bread

Snack
• Pomegranate

Price
• Risotto with taleggio cheese and pomegranate (see recipe below)
• Fennel salad

Risotto with taleggio cheese and pomegranate
For 4 people

Slice an onion and brown it in a saucepan with a finger of vegetable broth (prepared with a liter of water, a carrot, a
onion and a stalk of celery).

Incorporates 320 g of riso Arborio o Carnaroli and let it toast for a few minutes. Then pour in the filtered juice of a pomegranate, mix well and let it evaporate before adding a ladle of boiling broth.

Cook by adding more broth a little at a time. Turn off the heat and stir in 200 g of taleggio cubes and a handful of pomegranate grains. Serve immediately.

Every day (she / him)

Baked 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).

Partially skimmed milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
Vegetables: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs: without any limitations
Spices: without limitations
Extra virgin olive oil: 4 tsp / 6 tsp
Salt: 2,5g for seasoning / 2,5g for seasoning

Twice a day of your choice:

Bread or Pasta or Grain Cereals: 70-80 g • 100-120 g

Rotating during the week (1 choice per meal):
Carne: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried legumes: 60 g • 80 g
Frozen legumes, fresh, canned: 140 g • 200 g
Lean salami or without visible fat: 60 g • 70 g
Eggs: 2 • 2 (they are allowed only once a week).




Audio Video Lertola method: the diet of the month of December
add a comment of Lertola method: the diet of the month of December
Comment sent successfully! We will review it in the next few hours.