Lertola method: the January diet after binges

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Robert Maurer
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Il artichoke has been known since ancient times for its ability to purify the liver. "The credit goes to cynarin, a substance with a specific hepatoprotective action, which is also able to lower cholesterol", explains Dr. Maria Paola Dall'Erta, who in the menu here offers you a delicious recipe with this vegetable. But pay attention to the type of preparation.

«The boiling favors the passage of the cinarina in the cooking water, which is then thrown away. It is therefore better to eat the artichokes raw or cooked in a pan with a little oil»Advises our biologist-chef.



«We chose this vegetable as the protagonist of the January menu for another reason: the rich in fiber, which reduces the absorption of sugars and fats and promotes the rebalancing of the intestinal flora », adds Dr. Carla Lertola.



7 light days with seasonal foods

The 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

Hard-boiled eggs with raw lemon artichokes
Lettuce salad
Whole grain bread

Snack

Orange

Price

Wholemeal pasta with lentils
Steamed spinach

MARTEDÌ

Breakfast

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

Snack

Grapefruit

Lunch

Sandwich with speck and grilled vegetables
Raw carrots in salads

Snack

Ananas

Price

Cod In Wet
Brussels Sprouts
Whole grain bread


WEDNESDAY


Breakfast

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

Snack

Tangerines

Lunch

Spelled with parsley and smoked provola
Rape crude with julienne in insalata

Snack

Banana

Price

Red bean and celery salad
Beets
White bread

THURSDAY


Breakfast

Coffee or tea
Low-fat white yogurt
Cereal flakes

Snack

Apple

Lunch

Chicken and savoy cabbage rolls
Steamed coasts
Rye bread

Snack

Orange

Price

Pennette with sesame tuna and artichokes
Mixed salad

FRIDAY


Breakfast

Coffee or tea
Low-fat fruit yogurt
Muesli

Snack

Pear

Lunch

Cream of chickpeas with garlic toasted bread
Boiled fennel

Snack

Tangerines

Price

Wholemeal pasta with beef ragout
Sautéed turnip greens

Saturday

Breakfast

Coffee or tea
Partial milk skimmed
Biscuits

Snack

Ananas

Lunch

Sandwich with first salt and chard
Mixed vegetables in the oven

Snack

Mandaranci

Price

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

Sunday

Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Ananas

Lunch

Roast rabbit in the oven
Mixed salad
Whole grain bread

Snack

Pear

Price

Polenta with crescenza
coste spadellate

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)


Pennette with sesame tuna and artichokes

Ingredients for 4 people: 600 g of fresh tuna, 320 g of durum wheat penne, 1 handful of sesame seeds, 3 fresh artichokes, extra virgin olive oil, 1 clove of garlic, salt.

Clean and thinly slice the artichokes and sauté them with oil, salt and garlic. Set aside. Meanwhile, he boiled the pasta. Cover the tuna fillets with sesame and sear them in a pan. Season with salt, then cut them into cubes and keep warm. Drain the penne directly into the pan where you cooked the fish, add the artichokes and lastly the tuna. Sauté the pasta with a few tablespoons of cooking water. Serve the pennette hot.





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