Le insalatone, ovvero le insalate arricchite di diversi ingredienti sono indiscutibilmente il piatto dell’estate: sono fresche, gustose e colorate, e rappresentano la soluzione ideale per un pranzo veloce e leggero. Le varianti delle insalatone sono tantissime: con la pasta, con il riso, con il mais, il tonno, il prosciutto o con le verdure, basta adattarle ai gusti personali con un occhio alla linea.
Dimagrire con le insalatone è possibile, a patto di scegliere gli ingredienti giusti e non eccedere con le calorie, ovvero puntare su quegli alimenti che garantiscono i giusti nutrienti ma con poche calorie. Anche il condimento è molto importante per non appesantire le insalate, quindi attenzione al sale e all’olio, meglio scegliere aceto e succo di limone.
La dieta delle insalate “ricche” si basa sulla verdura fresca cruda, che fornisce fibre, sali minerali e vitamine, e sui carboidrati complessi come i cereali, ma anche sulla pasta e le patate, che sono un’ottima fonte di energia per l’organismo.
Oltre ai carboidrati, nelle insalatone ci sono anche le proteine date da pesce, carne, formaggio, legumi e uova. La cena prevede un pasto a base di verdure, proteine e pane, e serve a rendere equilibrato il menù dell’intera giornata.
La dieta delle insalatone permette di perdere fino a quattro chili in un mese e apporta circa 1.300 calorie; per i condimenti dovete usare due cucchiai di olio extravergine d’oliva al giorno, un cucchiaino di sale, aceto oppure succo di limone. Le porzioni di verdura devono essere abbondanti e non serve pesarle; durante il giorno e i pasti bevete molta acqua.
Esempio di menù della dieta delle insalatone
Colazione: una tazza di latte parzialmente scremato o un vasetto di yogurt magro bianco o alla frutta, 30 g. di fiocchi d’avena e muesli oppure tre fette biscottate
Spuntino: un frutto
Pranzo: insalata con 50 g. di orzo lessato, carote, zucchine tagliate alla julienne, rucola e 80 g. di tonno al naturale, una mela
Merenda: caffè senza zucchero, uno yogurt magro
Cena: 150 g. di sogliola al vapore, cavoletti di Bruxelles, 70 g. di pane integrale
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