La dieta Atkins vegetariana, anche nota come Eco-Atkins, è la rivisitazione della dieta omonima messa a punto intorno agli anni ’70 dal dottor Robert C. Atkins, ma in chiave vegetariana. La versione “ecologica” del famoso regime a basso contenuto di carboidrati, infatti, prevede la sostituzione delle proteine animali con quelle di origine vegetale. Vediamo insieme di cosa si tratta.
La dieta Atkins è considerata a tutti gli effetti la “madre” delle diete iperproteiche (da cui derivano anche le altrettanto note diete Dukan, Scarsdale, South Beach, Montignac, ecc.), che puntano a mantenere costanti i livelli di insulina, l’ormone lipogenico per eccellenza, in grado di stimolare la sintesi dei grassi e trasformare l’organismo in una sorta di “macchina brucia grassi”. La versione vegetariana, chiaramente, al basso contenuto di carboidrati affianca il consumo di proteine vegetali, quindi soia e derivati della soia, ma non solo. I grassi saturi sono assolutamente banditi e sostituiti con quelli insaturi detti anche “buoni” (semi oleosi, pesce azzurro, salmone e merluzzo, olio extra vergine di oliva, ecc.), che proteggono il sistema cardiovascolare e diminuiscono il colesterolo cattivo.
Elenco cibi ricchi di proteine vegetali
- Frutta secca. Noci (24,06 g di proteine ogni 100 g di prodotto), mandorle (21,22 g di proteine ogni 100 g di prodotto), pistacchi (20,95 g di proteine ogni 100 g di prodotto), arachidi, ecc.
- Semi. Semi di zucca (30,23 g di proteine ogni 100 g di prodotto), semi di girasole (17,28 g di proteine ogni 100 g di prodotto).
- Legumi
- Cereali (grano, avena e riso)
- Uova
- Formaggi
- Latte
- Yogurt
- Latte di soia. È una buona fonte di proteine ed è una valida alternativa al latte vaccino. Si ottiene dalla spremitura dei fagioli di soia gialla. Si trova nei supermercati sia al naturale o aromatizzato. Avendo problemi con il lattosio, posso dirvi che quello aromatizzato alla vaniglia è davvero gustoso.
- Tofu. Si ottiene cagliano il latte di soia ed è un cibo della tradizione orientale. È disponibile in molte preparazioni, e non tutti i tipi di tofu possono essere consumati allo stato naturale, sono più gradevoli quando vengono aromatizzati con le erbe o se utilizzati per farcire torte sale e dolci.
- Seitan. È molto ricco di proteine e si ricava dalla proteina del frumento, il glutine. Viene venduto in diverse preparazioni, affettato, a spezzatino, ecc.
- Proteine vegetali ristrutturate. Si tratta di un prodotto a base di soia disidratato venduto sotto forma di spezzatino o polpette. Si fa rinvenire facendolo bollire nel brodo vegetale per qualche minuto o nell’acqua semplicemente, e poi va strizzato bene.
- Tempeh. È una vera miniera di proteine e si ottiene dai fagioli di soia gialla fermentati. Viene venduto confezionato a fette e si può preparare in vari modi.
- Hamburger e polpette vegetali. Sono prodotti con un mix di ingredienti quali seitan, cereali, proteine di soia ristrutturate, verdure, ma anche uova e formaggio. Si trovano nel banco frigo.
- Lievito in scaglie. È un ottima fonte di proteine, ma anche di minerali e vitamine. Viene usato come variante del formaggio, ed è buono con l’insalata.
- Muscolo di grano. È composto dal glutine di frumento e dalla farina di legumi. Si usa per fare scaloppine, spezzatini, ecc.
Dieta Atkins vegetariana: menu tipo
Prima colazione
- Una tazza di latte di soia con 15 g di carboidrati più un cucchiaio di burro di sesamo.
Pranzo
- 1/4 di tofu con un frutto e verdura cotta.
Spuntino
- Una manciata di noci o semi.
Cena
- Verdure con pochi cereali integrali, ad esempio riso e broccoli oppure lenticchie e spinaci. La cosa importante è non superate la quota giornaliera di carboidrati permessi (nella dieta Eco Atkins i carboidrati possono coprire al massimo il 26% delle calorie giornaliere, mentre le proteine il 30% e i grassi vegetali il 45%).
Photo Credit| Thinkstock
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