Lertola method: the January diet after binges

    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.

    Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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


    Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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

    Lertola method: the January diet after binges

    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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