Quando vi abbiamo presentato la dieta Miami efficace per perdere 3 chili in 3 giorni, vi avevamo detto che per non riprendere subito i chili persi, era assolutamente necessario seguire un programma di mantenimento specifico: ed ora eccoci qui ad illustrarvelo!
Il programma di mantenimento va seguito per un paio di settimane, ma non vi preoccupate: i menù sono più vari e sostanziosi dal punto di vista energetico rispetto alla dieta.
Si possono reintrodurre i grassi come condimento: in tutto due cucchiai di olio extravergine d’oliva al giorno, mentre la quantità di spezie ed aromi continua ad essere libera. Per quanto riguarda il sale, aggiungetene massimo un cucchiaino alle preparazione, mentre lo zucchero va ancora sostituito con il dolcificante acalorico. Bevete almeno un litro e mezzo di acqua oligominerale naturale al giorno.
Schema di mantenimento della dieta Miami
Lunedì
Colazione: un caffè, uno yogurt bianco, 15 g. di fiocchi di cereali, 3 fette biscottate
Spuntino: 2-3 albicocche
Pranzo: finocchi, ravanelli e sedano a volontà in pinzimonio preparato con 30 g. di olio, succo di limone, sale; 30 g. di pastina in brodo vegetale, 150 g. di pesce al cartoccio, 30 g. di pane
Cena: 180 g. di patate arrosto condite con un cucchiaino di olio e un pizzico di sale, 160 g. di dentice al verde, una pesca
Martedì
Colazione: 150g. di latte parzialmente scremato, un caffè, 10 g. di miele, 3 biscotti secchi
Spuntino: una banana
Pranzo: insalata di finocchi, passato di verdura, 15 g. di parmigiano a scaglie, 80 g. di prosciutto cotto magro, 30 g. di pane
Cena: 125 g. di cipolle lessate e condite con succo di limone, 130 g. di manzo alla pizzaiola preparato con 170 g. di pelati, qualche foglia di basilico, un cucchiaino d’olio, 30 g. di pane
Mercoledì
Colazione: uno yogurt bianco con un cucchiaino di miele, 25 g. di fette biscottate con 15 g. di ricotta magra, un caffè
Spuntino: una pesca
Pranzo: 120 g. di insalata di rucola, 65 g. di riso integrale lessato condito con un cucchiaino d’olio e 5 g. di parmigiano, 100 g. di carne di vitello alla piastra, 30 g. di pane
Cena: giardiniera di verdura con un cucchiaio di aceto balsamico, 100 g. di tonno al naturale, 30 g. di pane
Giovedì
Colazione: uno yogurt bianco, 45 g. di pane ai cereali, 10 g. di marmellata, 3 fette biscottate
Spuntino: 2-3 kiwi
Pranzo: 60g. di riso in brodo vegetale condito on un cucchiaino d’olio e 5 g. di parmigiano, insalata mista, 80 g. di bresaola, 30 g. di pane
Cena: 140 g. di petto di tacchino alla griglia, 150 g. di carote grattugiate, 30 g. di pane
Venerdì
Colazione: 150 g. di latte parzialmente scremato, un caffè, 25 g. di biscotti secchi integrali
Spuntino: una fetta di cocomero
Pranzo: inalata di rucola e pomodori, 30 g. di pastina in brodo vegetale condita con un cucchiaino di parmigiano, 30 g. di quartirolo, 30 g. di pane
Cena: insalata preparata con 90 g. di finocchi, 45 g. di radicchio, 45 g. di mais, un cucchiaino d’olio, aceto, sale, 160 g. di orata al cartoccio, 30 g. di pane
Sabato
Colazione: 150 g. di latte parzialmente scremato, un caffè, 10 g. di miele, 30 g, di cracker integrali
Spuntino: 2-3 nespole
Pranzo: 130 g. di finocchi in insalata, 60 g. di pastina in brodo vegetale, 100 g. di fiocchi di latte, 30 g. di pane
Cena: zucchine ripiene di purè, 160 g. di carpaccio condito con 15 g. di parmigiano in scaglie, succo di limone, sale, pepe, 30 g. di pane
Domenica
Colazione: uno yogurt bianco con un cucchiaino di miele, 2 di fette biscottate con 15 g. di ricotta magra
Spuntino: una pesca
Pranzo: insalata di rucola condita con poco olio, sale e limone, 25 g. di cracker integrali, 65 g. di riso integrale lessato condito con un cucchiaino di olio e 5 g. di parmigiano, una coppa di frutti di bosco
Cena: insalata di pollo preparata con 90 g. di pollo, 80 g. di carote, 40 g. di fagiolini, 40 g. di zucchine, 35 g. di sedano lessati e conditi con sale un cucchiaino di olio, 30 g. di pane, una banana
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