Lertola method, the March diet: celery as protagonist

    This month's food is celery, which thanks to its properties can help you overcome the change of season in the best possible way. "It contains sedanin, a substance with a mild exciting action on the nervous system, which has the ability to increase mental clarity by counteracting the fatigue that inevitably accompanies the arrival of spring", says the nutritionist biologist Maria Paola Dall'Erta.

    "In addition, it provides iodine, a mineral which, by stimulating the work of the thyroid gland, speeds up your metabolism and also the purification of the organism. The best way to enjoy celery is raw, in salads. And you can also consume the leaves: they are excellent for preparing a delicate pesto with which to season steamed fish ».



    Here you will find the weekly menu developed by the team of Dr. Carla Lertola, dietician: calorie-controlled and with many seasonal foods, to lose weight in health.


    THE MENU

    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. 7 light days with seasonal foods

    Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist Lertola method, the March diet: celery as protagonist

    MONDAY 



    Breakfast

    Coffee or tea
    Low-fat milk
    Wholemeal biscuits

    Snack

    Apple

    Lunch

    Cannellini bean cream
    Crusty bread
    Radicchio in salad

    Snack

    Orange

    Price

    Spaghetti with anchovies
    Boiled cauliflower

    Lertola method, the March diet: celery as protagonist

    TUESDAY 

    Breakfast

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

    Snack

    Grapefruit

    Lunch

    Fusilli with broccoli and diced raw ham
    Celery in salads

    Snack

    Pear

    Price

    Chickpeas boiled in salad with chicory and raw champignon mushrooms
    Whole grain bread


    Lertola method, the March diet: celery as protagonist

    WEDNESDAY 


    Breakfast

    Coffee or tea Semi-skimmed milk
    Wholemeal rusks
    2 teaspoons of jam

    Snack

    Orange

    Lunch

    Scrambled eggs with spinach
    Steamed potatoes

    Snack

    Banana

    Price

    Basmati rice with grilled sole and boiled carrots

    Lertola method, the March diet: celery as protagonist

    THURSDAY 


    Breakfast

    Coffee or tea
    Low-fat white yogurt
    Muesli

    Snack

    Grapefruit

    Lunch

    Sliced ​​beef
    Baked potatoes
    Mix of escarole, celery, endive

    Snack

    Orange

    Price

    Cheese and pepper pasta
    Raw vegetable mix

    Lertola method, the March diet: celery as protagonist

    FRIDAY 


    Breakfast

    Coffee or tea
    Low-fat fruit yogurt
    Cereal flakes

    Snack

    Pear

    Lunch

    Sardinian gnocchi with tomato sauce and borlotti beans
    Soncino

    Snack

    Apple

    Price

    Stewed chicken strips with artichokes and thistles
    Rye bread

    Lertola method, the March diet: celery as protagonist

    Saturday

    Breakfast

    Coffee or tea
    Low-fat milk
    Biscuits

    Snack

    Grapefruit

    Lunch

    Risotto with radicchio and smoked ricotta (see recipe below)
    Savoy cabbage in salads

    Snack

    Banana

    Price

    Hake burger
    Cabbage in salad
    Rye bread

    Lertola method, the March diet: celery as protagonist

    Sunday

    Breakfast

    Coffee or tea
    Low-fat white yogurt
    Muesli

    Snack

    Apple

    Lunch

    Penne with rabbit ragout
    Raw new turnip cut into julienne

    Snack

    Pear

    Price

    Sandwich with first salt and artichokes
    Raw fennel and celery in salads

    Lertola method, the March diet: celery as protagonist

    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)


    THE RECIPE - Risotto with radicchio and smoked ricotta

    by Maria Paola Dall'Erta, biologist-chef

    Ingredients for 4 people: 320 g of Roma rice, 400 g of smoked ricotta, 1 head of red radicchio, 1 onion, non-cube vegetable broth, 40 g of extra virgin olive oil, salt.

    Prepare 1,5 liters of vegetable broth with your favorite vegetables and a little salt. In a saucepan with the oil, brown the chopped onion. Add the radicchio finely cut into strips and let it dry.
    Then add the rice and, when it is flavored, cook it by pouring the boiling broth a little at a time. At the end turn off the heat and stir in the grated smoked ricotta. Serve very hot.



    THE QUESTION 

    What should I eat to get rid of winter toxins?

    Dr. Carla Lertola answers


    First of all, remember that in order to have a complete and lasting effect, it is necessary to adopt a detox dietary style as a whole.
    The best menu to purify yourself? The one that puts vegetables in the center and composes meals following the indications of the famous “Harvard dish”, filled 3/4 of the way with cereals, vegetables and fruit, and 1/4 of proteins, favoring those of non-animal origin. To help the activity of the kidneys and intestines (our main "purifying" organs with the liver) you must then hydrate yourself by consuming seasonal vegetables and fruit every day (rich in liquids and fibers) and drinking at least two liters of water in 24 hours , also in the form of herbal teas.



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