DIET to lose weight with the diet weekly perfect for him and for her that always makes you feel full. It is the idea of the volumetric diet that is very successful in the United States. Designed by Barbara Rolls, nutritionist and director of Laboratory for the Study of Human Ingestive Behavior of the Penn State University, it is an easy method to lose weight. With a strong point: complete menus that provide full and rewarding dishes but low in calories.
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This diet to lose weight it goes beyond the calculation of calories to introduce a different concept, that of caloric density. That is how much a food contains concentrated calories. Some foods per hundred grams can contain many more calories and take up less “space”: the portion is much smaller and therefore less satiated. An example? The cheese.
Other foods, always per 100 g, bring fewer calories but satiate much more because they are much more voluminous. It happens by consuming a plate of vegetables. The magic ingredient that lowers or raises calorie density is water. P.the more the foods are rich in water the fewer calories they have. It goes from 9 calories of fat, to 7 of alcohol, to 4 of carbohydrates and proteins to 2 of fibers, to 0 of water itself.
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The perfect 7-day weight loss diet for him and her
MONDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of linseed. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: steamed carrots; wholemeal fusilli with black cabbage prepared with boiled fusilli and black cabbage and sautéed in a pan with oil and garlic and seasoned with a thin layer of grated cheese. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: mixed steamed vegetables; swordfish baked in foil. – After dinner: a cup of linden tea. Or a chamomile
TUESDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of flax seeds. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: cream of pumpkin and leek; fusilli of lentil flour seasoned with basil tomato sauce. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: roast chicken (avoid eating the skin). – After dinner: a cup of linden tea. Or a chamomile.
WEDNESDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of linseed. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: raw cabbage in salads; Homemade vegetable broth with celery, carrots and chopped onions with boiled brown rice. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: minestrone with peas (frozen ones are fine too); omelette with spinach cooked in the oven. – After dinner: a cup of linden tea. Or a chamomile.
THURSDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of linseed. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: steamed broccoli; lentil soup prepared with dried boiled lentils and seasoned with cherry tomatoes, oil and rosemary. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: carrot soup prepared with boiled carrots, blended and seasoned with oil and herbs; turkey strips cooked in a pan and flavored with turmeric. – After dinner: a cup of linden tea. Or a chamomile.
FRIDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of linseed. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: mixed seasonal vegetable soup (chard, cabbage, carrots, etc.); trio of cereals prepared with quinoa, amaranth, millet seasoned with mixed vegetables to taste cooked in a pan. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: green salad; beans with sauce prepared with boiled beans and then cooked in a pan with tomato sauce prepared with puree and garlic. – After dinner: a cup of linden tea. Or a chamomile.
SATURDAY
– As soon as you get up: drink 2 glasses of warm water. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of linseed. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: mixed salad with fennel; lean ricotta and spinach pie prepared with ricotta, an egg and boiled and chopped spinach mixed together and cooked in a pan with a drizzle of oil. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: grilled radicchio; warm octopus salad prepared with boiled and chopped octopus, celery and chopped cherry tomatoes, parsley, oil and lemon. – After dinner: a cup of linden tea. Or a chamomile.
SUNDAY
– As soon as you get up: drink 2 glasses of warm water. Breakfast and snacks are always the same. – Breakfast: a cup of green tea; a white Greek yogurt with fresh seasonal fruit (apple, pear, orange) cut into small pieces and a teaspoon of flax seeds. – Mid-morning snack: a banana; 10 almonds or a smoothie prepared with apple and vegetable drink of almonds or oats; a herbal tea of mallow. – Lunch: FREE. – Snack: a soy or kefir yogurt; a kiwi or a mandarin; a cup of tea or herbal tea. – Price: cabbage cut into strips and cooked in a pan with white wine and a drizzle of oil; grilled beef slices seasoned with sautéed dried mushrooms in a pan with garlic, oil and parsley. – After dinner: a cup of linden tea. Or a chamomile.
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