Lertola method: the diet of the month of October

    October is the month of chestnuts. «Rich in starch and simple sugars, for being a fresh fruit provide a lot of calories: 189 for every 100 g against 53 for the same quantity of peeled apples », says dietician Valentina Bolli.

    But this does not mean that we must exclude them from the menu. On the contrary, you can indulge yourself (under certain conditions) even if you are on a diet, as the doctor explains Carla Lertola below, answering a question from one of our readers.



    But what are the benefits of this little "gluttony"? Chestnuts are especially valuable for the intestine. «They contain tannins and phytosterins, useful in cases of diarrhea due to their astringent effect, and fibers, which gently counteract constipation», explains biologist chef Maria Paola Dall'Erta.

    "This fruit is also rich in B vitamins, which help to make the skin softer and more elastic and improve memory and concentration abilities".

    A healthy snack to recharge your body and mind? With a small dose of chestnuts (4-5 at the most) fill up on energy without risk for the line.


    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.

    Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October Lertola method: the diet of the month of October

    MONDAY



    Breakfast

    Coffee or tea
    Low-fat milk
    Wholemeal biscuits

    Snack

    Apple

    Lunch

    Pasta (1/2 portion) and lentils in broth
    Endive in salads
    Rye bread (1/2 portion)

    Snack

    Grapes

    Price

    Bresaola rolls stuffed with boiled potatoes (crushed and flavored with lemon)
    Steamed carrots

    Lertola method: the diet of the month of October

    TUESDAY

    Breakfast

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

    Snack

    Grapes

    Lunch

    Linguine with fresh tuna, lemon zest and leek
    Raw fennel

    Snack

    Ananas


    Price

    Fiordilatte mozzarella
    Cucumber and tomato salad
    Mixed grain bread

    Lertola method: the diet of the month of October

    WEDNESDAY


    Breakfast

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

    Snack

    Pear

    Lunch

    Slices of turkey with rosemary
    Steamed broccoli
    Whole grain bread

    Snack

    Kiwi

    Price

    Red bean soup, carrots, zucchini with rice (1/2 portion)
    Steamed spinach
    Wholemeal bread (1/2 portion)

    Lertola method: the diet of the month of October

    THURSDAY


    Breakfast

    Coffee or tea
    Low-fat white yogurt
    Muesli

    Snack

    Apple

    Lunch

    Salt sea bream
    Grated carrots with lemon
    Durum wheat bread

    Snack

    Grapes

    Price

    Beef carpaccio with rocket
    Steamed Brussels sprouts
    Whole grain bread

    Lertola method: the diet of the month of October

    FRIDAY


    Breakfast

    Coffee or tea
    Low-fat fruit yogurt
    Cereal flakes

    Snack

    Kiwi

    Lunch

    Oat and chickpea pasta
    Tomato salad

    Snack

    Apple

    Price

    Poached eggs
    Sautéed zucchini
    Whole grain bread

    Lertola method: the diet of the month of October

    Saturday

    Breakfast

    Coffee or tea
    Low-fat milk
    Biscuits

    Snack

    Apple

    Lunch

    Toasted wholemeal bread with feta, onion, tomato and oregano (baked)
    Lettuce and endive salad

    Snack

    Pear

    Price

    Spaghetti with red mullet and eggplant
    Raw spinach in salads

    Lertola method: the diet of the month of October

    Sunday 

    Breakfast

    Coffee or tea
    Low-fat white yogurt
    Muesli

    Snack

    Grapes

    Lunch

    Grilled chicken
    Boiled Catalonia seasoned with sour
    Mixed grain bread

    Snack

    Apple

    Price

    Pizzoccheri with Branzi cheese and cabbage
    Fennel salad

    Lertola method: the diet of the month of October

    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)


    Can i eat chestnuts even if i am on a diet?

    Of course, no food is off limits on our menus. If you do not want to "add calories" to your eating day, you can decide to consume chestnuts instead of the cereals, bread or potatoes included in a meal.

    However, keep in mind these equivalences: 80 g of pasta correspond to about 80 g of chestnut flour (with which you can prepare fresh tagliatelle or a dessert), 180 g of roasted chestnuts, about 300 g of boiled chestnuts and 120 g of dry ones (excellent for a soup).

    I suggest you try this dessert: a chestnut puree sweetened with a little vanilla, cinnamon and bitter cocoa and served cold. You can eat it for breakfast (100 g) or as a substitute for the first (300 g).

    Dr. Carla Lertola




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