Lertola method: the February diet based on bitter vegetables

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Joe Dispenza
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The focus of this month's diet is on sprouts of catalonia chicory or chicory, which have interesting properties for our organism.

«They contain bitter substances that improve digestion, water that stimulates diuresis, fibers that help the intestine work and slow down the absorption of fats and sugars ”, explains Dr. Maria Paola Dall'Erta, biologist-chef.

«They supply then vitamin C, vitamin A, calcium, phosphorus, iron. And they have very few calories ». They are the ideal ingredient for one purifying, balanced and healthy diet, like the one developed by Dr. Carla Lertola's team.



«Puntarelle keep their properties at their best when eaten raw, in salads. But to entice you to bring them to the table we have often thought of offering them also for the preparation of risotto », says our dietician, who has always recommended the consumption of seasonal products.


1 weeks to "dry" the line

Our menu provides 1400-1500 calorie per day for you and 1800 1900 for him. Thanks to seasonal ingredients it will help you dispose of toxins and file the rolls, without going hungry.

MONDAY 



Breakfast

• Coffee or tea

• Partial milk skimmed

• Wholemeal rusks

• 2 teaspoons of jam

Snack

• Apple

Lunch

• Baked tomato sole

• Fennel in salads

• Whole grain bread

Snack

• Orange

Price

• Durum wheat gnocchi with chickpea cream and parsley

• Raw julienne turnips in salads

TUESDAY

Breakfast

• Coffee or tea

• Low-fat fruit yogurt

• Toasted wholemeal bread

• 1 teaspoon of honey

Snack

• Grapefruit


Lunch

• Grilled beef steak

• Boiled spinach sautéed in a pan

• Rye bread

Snack


• Money

Price

• Wholemeal penne with first salt and turmeric

• Raw puntarelle seasoned with oil, lemon and garlic

WEDNESDAY 

Breakfast

• Coffee or tea

• Partially skimmed milk

• Biscuits

Snack

• Orange

Lunch

• Macaroni with tomato sauce and peas

• Lettuce salad

Snack

• Banana

Price

• Steamed hake fillets

• Artichokes in a pan with garlic and parsley


• Durum wheat bread

THURSDAY 


Breakfast

• Coffee or tea

• Low-fat white yogurt

• Muesli

Snack

• Grapefruit

Lunch

• Sandwich with raw ham and lettuce

• Steamed cauliflower

Snack

• Orange

Price

• Crescence

• Catalonia

• Whole grain bread

FRIDAY 

Breakfast

• Coffee or tea

• Low-fat white yogurt

• Muesli or cereal flakes

Snack

• Money

Lunch

• Risotto with chicory and mullet (see recipe)

• Baked turnips

Snack

• Apple

Price

• Chicken breasts with fresh ginger

• Steamed salsify

• Rye bread

Saturday

Breakfast

• Coffee or tea

• Partial milk skimmed

• Wholemeal biscuits

Snack

• Grapefruit

Lunch

• Hard-boiled eggs

• Raw cauliflower in salads

• Whole grain bread

Snack

• Banana

Price

• Pasta and beans

• Curly endive in salads

Sunday

Breakfast

• Coffee or tea

• Low-fat fruit yogurt

• Cereal flakes

Snack

• Apple

Lunch

• Wholemeal couscous with sweet provolone, raw artichokes, spring onions and rocket

Snack

• Money

Price

• Rabbit and potato stew

• Lemon boiled carrots

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 provide more 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

Herbs: without any limitation

Spices: without limitations

Extra virgin olive oil: 4 tsp • 6 tsp

Sale: 2,5g for seasoning • 2,5g for seasoning


Twice 
per day  of your choice

Pasta or bread or grains of 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 (they are granted only once a week).


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