by Angela Altomare and Roberta Piazza
La Vigor diet is the food program developed by Dr. Fabrizio Duranti, author of the book The Vigor Diet, (Sperling & Kupfer, 17 euros), which aims to keep insulin under control through the scheduled intake of carbohydrates, which are reduced from Monday to Friday and increased at the weekend.
Below you will find the typical menu for the first three months, designed for a caloric requirement of about 2000 calories (but by following the diet, about 15% more are consumed). Menu A should be followed from Monday to Friday, menu B is suitable for the weekend.
- Read also: The Vigor diet, what it is and how it works
Menu A: 220 g of Greek yogurt with 0% fat + 35 g of muesli + 9 nuts + 5 g of honey
Menu B: 250 g of Greek yogurt with 0% fat + 50 g of muesli + 14 nuts + 15 g of honey
Menu A: 70 g of lean raw ham + 120 g of apple
Menu B: 80 g of crudomagro ham + 230 g of apple + 3 almonds
Menu A: 300 g of octopus + 1 tablespoon of extra virgin olive oil + 40 g of white bread + 140 g of strawberries
Menu B: 480 g of octopus + 2 tablespoons of extra virgin olive oil + 90 g of bread + 300 g of strawberries
Menu A: 100 g canned azuki beans + 100 g chicken breast + 1,5 tablespoons of extra virgin olive oil + green salad at will
Menu B: 120 g of canned azuki beans + 80 g of chicken breast + 1,5 tablespoons of extra virgin olive oil