Lertola method: the diet of the month of October

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Joe Dispenza
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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.

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

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

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)

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

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

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

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

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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