Lertola method: the diet of the month of January

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Robert Maurer
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"Don't feel guilty if a Christmas you let yourself go and ate more than expected, ”says Dr. Carla Lertola, a dietician. “And, above all, don't mind not touching anything greedy for the weeks to come. The best choice is to return to healthy menus, but without privations ».

Our team has come up with one weekly schedule (to be followed immediately after the New Year or after the Epiphany) in which, as always, i delicious dishes designed by our biologist-chef Maria Paola Dall'Erta.



You can try, for example, i hake fillets in fennel cream or the orzotto alla parmigiana accompanied by rape crude alla julienne. «A pinch of imagination is enough to combine simple ingredients and obtain intriguing dishes. Also to be enjoyed in company », says our expert.

So don't be afraid to design others light and gourmand recipes along with recommended foods this month. 

Our menu to purify yourself immediately 



Here is the ok diet for dispose of toxins of for her for him Christmas time. Provides 1400-1500 calories per day (1800-1900 for him). And it will make you find the weight-shape without stress at the table

Monday

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

Snack
• Apple

Lunch
• Omelette with artichokes
• Lettuce salad
• Whole grain bread

Snack
• Orange

Price
• Stewed lentils
• Steamed spinach
• White bread

Tuesday

Breakfast
• Coffee or tea
• Lean yogurt
• Toasted wholemeal bread + 1 teaspoon of honey


Snack
• Grapefruit

Lunch
• Cereal sandwich with raw ham, lettuce and 20 g of avocado


Snack
• Pineapple

Price
• Hake fillets in fennel sauce (see recipe)
• Mixed salad
• Whole grain bread


Hake fillets in fennel sauce

For 4 people

Steam 2 fennel well cleaned and cut into slices. Blend them and keep them aside. Meanwhile, in a non-stick pan, brown over low heat 1 onion finely chopped with 1-2 teaspoons of extra virgin olive oil.

Add the fennel cream and let it cook for 5 minutes, adding salt and pepper to taste. If necessary, dilute the preparation with a little vegetable broth.

Heat another non-stick pan and sear i hake fillets on both sides, then blend with white wine. Serve the fish garnished with the fennel sauce and a little parsley.

Wednesday



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

Snack
• Mandarins

Lunch
• Orzotto alla parmigiana + julienne raw turnips in salads

Snack
• Banana

Price
• Chickpea and celery salad
• Beets
• White bread

Thursday

Breakfast
• Coffee or tea
• Lean yogurt
• Muesli

Snack
• Mele

Lunch
• Spicy chicken legs in a pan
• Savoy cabbage in salads
• Rye bread

Snack
• Orange

Price
• Pennette with baked sardines
• Salad

Friday

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

Snack
• Pere

Lunch
• Rice with red beans and Brussels sprouts

Snack
• Mandarins

Price
• Sliced ​​beef with rosemary
• Turnip greens in a pan
• Rye bread

Saturday

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

Snack
• Pineapple

Lunch
• Sandwich with crescenza cheese and chard

Snack
• Mandaranci

Price
• Sea bass with coarse salt
• Cauliflower boiled in salads
• Whole grain bread

Sunday

Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes

Snack
• Pineapple

Lunch
• Roast turkey in the oven
• Mixed salad
• Whole grain bread

Snack
• Pere

Price
• Wholemeal pasta with ricotta and sautéed ribs
• Mixed salad

Everyday

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 integral (so as to give you more
amount of fiber).

Partially skimmed milk: 150 g • 200 g or Low-fat yogurt (also with fruit): 125-150 g • 200 g
Vegetables: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs: without any limitation
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).



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