Lertola method: the May diet to lose weight and stimulate diuresis

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Louise Hay
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As a symbolic food for this month we have chosen the sage: «It's a very good one source of calcium, potassium and carotenes. It improves digestion, stimulates diuresis, awakens the mind without causing irritability ”, explains the biologist-chef Maria Paola Dall'Erta, who used this precious aromatic herb to prepare the delicious recipe of our menu.

But besides this aromatic herb, what can we put in our shopping bag in May? "As a fruit: apricots, cherries, strawberries, raspberries, medlars and peaches»Advises Dr. Carla Lertola. “And then among the vegetables broad beans, peas, snow peas, spinach, courgettes, romaine lettuce, new potatoes, always better if at zero km ».





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.

MONDAY



Breakfast

Coffee or tea
Low-fat milk
Wholemeal biscuits

Snack

apricots

Lunch

Rolls of boiled ribs with goat cheese and rocket
Raw cauliflower in salads
Whole grain bread

Snack

Apple

Price

Risotto with peas, snow peas and crunchy sage
Lettuce and radishes in a salad

TUESDAY

Breakfast

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

Snack

Fishing

Lunch

Hake and carrots in the oven or steamed
Sauteed chicory
Steamed basmati rice

Snack


Cherries

Price

Sliced ​​beef with rosemary and green pepper
Grilled peppers
arugula (rocket salad)
Whole grain bread

WEDNESDAY


Breakfast

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

Snack

Loquat

Lunch

Mixed salad with lettuce, rocket, carrots, radishes
Hard-boiled eggs
White bread

Snack

Banana

Price

Cold boiled oats, seasoned with mixed seasonal vegetables and seared broad beans

THURSDAY


Breakfast

Coffee or tea
Low-fat white yogurt
Muesli

Snack

Strawberries

Lunch

Stewed sole with tomato and oregano
Puntarelle with lemon
Rye bread

Snack

Raspberries

Price

Penne with rabbit ragout
Catalonia in a pan

FRIDAY


Breakfast

Coffee or tea
Low-fat fruit yogurt
Cereal flakes

Snack

apricots

Lunch

Bresaola with rocket and lemon
Rape alla julienne
Chicory
You have multigrain bread

Snack

Cherries

Price

Sautéed courgettes with slices of melted emmental
Raw julienne carrots
Durum wheat bread

Saturday

Breakfast

Coffee or tea
Partial milk skimmed
Biscuits

Snack

Grapefruit

Lunch

Wholemeal macaroni with chickpea cream and artichokes
Raw spinach with sour

Snack

Fishing

Price

Pineapple marinated chicken breasts, grilled with sage
Boiled potatoes
Julienne raw courgettes

Sunday

Breakfast

Coffee or tea
Low-fat white yogurt
Cereal flakes

Snack

Grapefruit

Lunch

Pasta with ricotta, saffron and asparagus
Romaine lettuce

Snack

apricots

Price

Red mullet fillets with baked onions
Endive in salads
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 • 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)

Risotto with peas, snow peas and crunchy sage - The recipe

Ingredients for 4 people: 1,5 liters of vegetable broth, 560 g of shelled fresh peas, 320 g of Carnaroli rice, 200 g of snow peas, 40 g of extra virgin olive oil, 1/2 shallot, 6 sage leaves

Clean the snow peas and boil them in a pan with a little broth for 2 minutes. Also boil the peas separately for 5 minutes. Drain the legumes. Blend half of the peas with 3 sage leaves and 1 ladle of broth until creamy. Cut the snow peas into pieces and brown them in a saucepan with 15 g of oil and the chopped shallot. When they sizzle, add the rice and let it toast for 2 minutes, then cook it by adding the broth a little at a time. After 10 minutes add the remaining peas and 1 minute before turning off season with the pea cream. Stir in the remaining oil and serve.



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