The days are getting longer and warmer. And the desire to expose yourself to the sun increases hand in hand.
streamline the waist and drying the pads focuses on the vegetables that this month gives us: asparagus, snow peas, lettuce, chicory, but also cherries, strawberries, raspberries. "They contain nutrients (such as potassium, vitamin C, beta-carotene and antioxidants, which they help the body to purify itself, improve circulation, protect the skin from solar radiation and free radicals, ”says the doctor Maria Paola Dall'Erta, biologist-chef who, like every month, offers you a gourmet recipe.
Don't get caught up in it though desire to shed so many pounds in a short time. "Always respect the portions indicated," warns the doctor Carla Lertola. “And if you need some more advice, write to us. But don't do your own thing, forgetting the good habits learned in recent months ».
In the shopping bag
Vegetable: asparagus, friar's beard, beets, beets, artichokes, carrots, cauliflowers, various cabbages, white chicory, blond chicory, catalonia chicory, red orchid chicory, chicory chicory, green chicory, new onions, English cress, alfalfa , broad beans, spring lettuce, romaine lettuce, red lettuce, new potatoes, peppers, peas, radicchiello (dandelion), radishes, turnips, rosemary, rocket, sage, spinach, snow peas, courgettes.
Fruit: apricots, sour cherries, bananas, cherries, strawberries, raspberries, lemon, medlar, peaches, grapefruits.
Fish: anchovy, mullet, mullet, red snapper, hake, swordfish, sardine, sole, tuna, mullet.
The diet developed by the Dr. Lertola's team provides 1400-1500 calories per day for women and 1800-1900 for men. So from file the rolls without going hungry.
Browse the gallery and discover ours menu to "dry" the shapes.
Monday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal biscuits
Snack
• Apricots
Lunch
• Sandwich with bresaola and spinach
Snack
• Apple
Price
• Artichokes stuffed with provolone, grated bread (20 g) and rosemary
• Bread (removing 20 g from the daily weight)
Tuesday
Breakfast
• Coffee or tea
• Lean yogurt
• Toasted wholemeal bread with 1 teaspoon of honey
Snack
• Peaches
Lunch
• Pasta with octopus
• Puntarelle with lemon
Snack
• Cherries
Price
• Chicken breast rolls with sage
• Grilled peppers
• Whole grain bread
Wednesday
Breakfast
• Coffee or tea
• Low-fat milk
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Nespole
Lunch
• Sandwich with goat cheese and rocket
• Romaine lettuce
Snack
• Banana
Price
• Chickpeas in a salad with radishes and peppers
• Rye bread
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Grapefruit
Lunch
• Turkey strips
• Steamed Catalonia
• Bread to taste
Snack
• Raspberries
Price
• New potato salad, boiled eggs and artichokes
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Apricots
Lunch
• Mozzarella and grilled courgettes
• Whole grain bread
Snack
• Cherries
Price
• Barley, spinach and lentil soup
• Julienne carrots in salads
Saturday
Breakfast
• Coffee or tea
• Low-fat milk
• Biscuits
Snack
• Grapefruit
Lunch
• Mixed vegetable salad with natural tuna
• Durum wheat bread
Snack
• Peaches
Price
• Sardinian gnocchi with beef ragout
• Mixed vegetable salad
Sunday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes
Snack
• Grapefruit
Lunch
• Risotto with snow peas (see recipe below)
• Seasonal salad
Snack
• Apricots
Price
• Cod fillets au gratin in the oven (with 20 g of breadcrumbs, sage and organic lemon zest)
• Endive in salads
• Bread (remove 20 g from the daily weight)
Risotto with snow peas
For 4 people
Boil 200 g of shelled peas, drain and blend half with 3 mint leaves and 1 ladle of broth. Clean 350 g of snow peas and blanch them in 1 liter of broth with 5 g of extra virgin olive oil for 2 minutes, cut them into small pieces and brown them in a saucepan with 15 g of extra virgin olive oil and 1/2 chopped shallot.
When they start to sizzle, add 320 g of Carnaroli rice, toast it for 2 minutes, then blend it with 1/2 glass of white wine and cook by adding little by little boiling broth. A minute before turning off, add the peas (both whole and blended) and stir in 20 g of oil and 2 teaspoons of grated pecorino.
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! It is better if they are whole (in order to give you 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: 2,5 g for seasoning
Twice a day of your choice:
Bread or Pasta or Grain Cereals: 70-80 g • 100-120 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).
- READ ALSO: Is it true that asparagus has diuretic properties?
- READ ALSO: Can I only consume carbohydrates for lunch and proteins in the evening?
- READ ALSO: How can I tell if the fish is really fresh?
