Lertola method: the diet of the month of September

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Louise Hay
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If you have the sluggish intestine, grapes is the seasonal fruit for you. «It contains water, fiber and sugars, which stimulate the movements of the digestive system», explains biologist-chef Maria Paola Dall'Erta. "In addition, it provides minerals (manganese, calcium, magnesium and potassium), vitamin B6 and antioxidants (resveratrol and quercetin) with an anti-aging action".

The only flaw is that It is a little more caloric than apples, pears, peaches: gives you about 60 calories per pound. "So try not to abuse it," warns Dr. Carla Lertola. "Limit yourself to a grape in the middle of the morning or a snack."



In our diet you will find grapes alternating with other fruits, because it can trigger gastrointestinal disorders in those who are predisposed to colitis and gastritis. "And before consuming it, wash it well to remove any pesticide residues. Or, to avoid problems at the source, choose organic », suggests food technologist Giorgio Donegani.



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.

MONDAY



Breakfast

Coffee or tea
Low-fat milk
Wholemeal biscuits

Snack

Apple

Lunch

Spaghetti with spinach and speck cream
Julienne carrots

Snack

Pear

Price

Chickpeas in pumpkin cream
Steamed cauliflower
Whole grain bread

TUESDAY

Breakfast

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

Snack

Grapes

Lunch

Barley with tomato and mullet
Cucumbers in salad

Snack

Apple

Price

Poached eggs with toasted bread
Baked tomatoes with mint
Lettuce and escarole


WEDNESDAY

Breakfast


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

Snack

Pear

Lunch

Roast rabbit
Sautéed courgettes with parsley
Whole grain bread

Snack

Plums

Price

Wholemeal penne with crescenza and saffron
Escarole in a pan

THURSDAY


Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Apple

Lunch

Sardinian gnocchi with cherry tomatoes, mussels and broccoli
Raw fennel

Snack

Grapes

Price

Grilled paillard
Boiled carrots
Rye bread

FRIDAY


Breakfast

Coffee or tea
Low-fat fruit yogurt
Cereal flakes

Snack

Fishing

Lunch

Rice and peas
Lettuce and tomatoes

Snack

Apple

Price

Eggplant stuffed with ricotta and chives
Whole grain bread
Savoy cabbage in salads

Saturday

Breakfast

Coffee or tea
Partial milk skimmed
Biscuits

Snack

Plums

Lunch

Baked chicken thighs
Steamed red beets
Cereal bread

Snack

Pear

Price

Grilled swordfish steak
Steamed broccoli
Whole grain bread

Sunday

Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Plums

Lunch

Celery boats with couscous, champignon mushrooms and provolone (see recipe)
Mixed salad

Snack

Grapes

Price

Stewed lentils
Mixed green salad
Whole grain bread

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)


Celery boats with couscous, mushrooms and provolone

Ingredients for 4 people: 4 large and tender celery stalks, 320 g of precooked couscous, 300 g of champignon mushrooms, 1 sprig of parsley, 200 g of sweet or spicy provolone, 40 g of extra virgin olive oil, 1 clove of garlic, salt , pepper.

Clean the celery stalks, cut them into 6-7 cm pieces, blanch them in boiling salted water for 3 minutes and set aside. Clean and slice the mushrooms, sauté them in a pan with the oil, crushed garlic, salt, pepper and chopped parsley. Prepare the couscous as directed on the package. Season it with the mushrooms and flaked provolone cheese and use it to stuff the celery boats that you will cook for 10 minutes in the oven at 180 ° C.



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