La dieta dei giorni alterni

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Secondo una recente ricerca dell’Università dell’Illinois, sarebbe possibile perdere peso adottando un regime alimentare che alterni giorni di dieta restrittiva, a giorni di normale alimentazione; per tradurla in calorie si potrebbe parlare di giorni in cui l’apporto calorico previsto è di 900 calorie, e di giorni in cui si può arrivare a 1.200, sempre mantenendo un’alimentazione equilibrata.

La ricerca dell’Università dell’Illinois, che si basa sul fatto che le diete monotone e restrittive sono destinate a fallire, è stata condotta su un campione di persone in sovrappeso che per 8 settimane hanno seguito la dieta dei giorni alterni; i risultati sono stati sorprendenti: i volontari hanno perso ben 6 chili, oltre ad aver migliorato la pressione arteriosa e ad aver ridotto il livelli di colesterolo cattivo.

Sicuramente il pregio più grande di una dieta a giorni alternati è quello di rompere la monotonia di un’alimentazione ipocalorica, ma anche quella di soddisfare la “voglia” di una piccola trasgressione senza vanificare i sacrifici di intere settimane. Tra i detrattori di questo regime dietetico ci sono coloro che dicono che una dieta a giorni alterni può provocare dei disturbi del comportamento alimentare e più precisamente quello relativo all’alimentazione incontrollata che si manifesta con delle abbuffate 3 o 4 volte alla settimana, intercalate da giorni di quasi digiuno.

Nella dieta alternata, i giorni dispari sono quelli restrittivi da 900/1000 calorie, che prevedono pasti a base di proteine e pochi e grassi; i giorni pari sono quelli più calorici, dove sono ammessi cibi come marmellata, miele e cappuccino. Durante questi giorni sono ammessi anche i carboidrati come la pasta e il pane. La dieta dei giorni alterni permette di perdere 2 chili in sette giorni e può essere ripetuta anche per due settimane al mese.

Schema giorni dispari

Colazione: 100 ml di latte parzialmente scremato (o 125 g di yogurt magro); 2 fette biscottate (o 15g di biscotti secchi)
Spuntino: 150 g. di frutta fresca
Condimenti: 2 cucchiaini di olio;mezzo cucchiaino di sale; spezie,aromi,aceto,succo di limone a piacere

Schema giorni pari

Colazione: un cappuccino;una brioche vuota (oppure 2 fette biscottate o 30g di biscotti secchi)
Spuntino: 125 g. di yogurt magro; una coppetta di frutti di bosco (o altra frutta a scelta)
Condimenti: 3 cucchiaini di olio; un cucchiaino di sale; aromi, aceto, succo di limone a piacere

Primo giorno
Pranzo: 60 g. di penne al pomodoro; 50 g. di bresaola; radicchio; 30 g. di pane
Cena: caprese con 80 g. di mozzarella e 200 g. di pomodori; 70 g. di pane

Secondo giorno
Pranzo: risotto agli asparagi preparato con 70 g. di riso,150 g. di asparagi, un cucchiaino d’olio e uno di parmigiano; 120 g. di manzo ai ferri; carote; 30 g. di pane; 100 g. di frutta
Cena: frittata preparata con 2 uova; insalata; 70 g. di pane; 100 g. di frutta

Terzo giorno
Pranzo: sformato di patate preparato con 250 g. di patate lesse, 40 g. di mozzarella, 30 g. di prosciutto cotto a dadini, melanzane alla griglia
Cena: 180 g. di filetti di orata cotti in padella con 7-8 pomodorini; un cucchiaio di capperi, olio, sale e timo; verdure al vapore; 100 g. di pane

Quarto giorno
Pranzo: 70 g. di trenette al pesto; 120 g. di scaloppine di vitello cotte con vino bianco e aromi; zucchine passate in padella con olio, cipolla, sale; 30 g. di pane; 100 g. di frutta
Cena: 80 g. di prosciutto crudo sgrassato; 50 g. di mozzarella; melanzane grigliate; 70 g. di pane; 100 g. di frutta

Quinto giorno
Pranzo: 60g di riso lessato e condito con 200g di zucchine lesse; 120g di tonno al naturale; pomodori; 30g di pane
Cena: 60 g. di scamorza alla piastra; verdure lesse; 70 g. di pane

Sesto giorno
Pranzo: 120g di petto di pollo grigliato e aromatizzato con origano e timo; insalata; 50g di pane; 100g di frutta
Cena: una pizza margherita; una coppetta di macedonia di frutta di stagione al naturale

Settimo giorno
Pranzo: insalata di riso preparata con 60g di riso, 30g di mozzarella,30g di prosciutto cotto a dadini, 2 cucchiai di sottaceti; verdure crude; 30g di pane
Cena: 120g di carpaccio di manzo e rucola; pomodori; 70 g di pane

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