La dieta nutritariana funziona davvero? Questo regime alimentare, basato principalmente sull’apporto calorico fornito da frutta secca e verdura, è stato ideato Joel Fuhrman medico famoso per i suoi libri sull’alimentazione e per la sua carriera da campione di skateboard e viene spesso considerato un toccasana per rimanere in forma.
Come funziona la dieta nutritariana
Una delle principali caratteristiche di questo regime dietetico (che deve essere intrapreso solo dopo averne discusso con il proprio medico curante non essendo adatto a persone con specifiche esigenze, N.d.R) è il fatto che non si contino le calorie e non esista in realtà un menu tipo da seguire. Vi sono però delle regole che dettano quel che si può consumare e come e che danno vita a diversi piani alimentari, alcuni più restrittivi, altri più flessibili: un esempio calzante è il piano “10 in 20” che prevede la perdita di 10 kg in 20 giorni. La norma principale della dieta nutritariana da seguire è il consumo quotidiano di insalata mista considerato il piatto principale: al suo interno non devono mai mancare almeno una verdura crucifera cruda, un ortaggio tra peperoni e pomodori ed ancora verdura a foglia verde, la cipolla e dei funghi cotti. Anche la verdura cotta, deve trovare il suo spazio quotidiano ed in entrambi i casi il tutto deve essere accompagnato da frutta secca.
E’ molto importante, secondo questo regime, consumare tutti i giorni i legumi, sia per le proteine che per l’amido che contengono: questo però rende la dieta non eseguibile da coloro che presentano problemi di insufficienza renale. E’ possibile inserire una dose giornaliera di carne: 40 g per le donne, 70 g per gli uomini.
Le regole principali della dieta nutritariana
La dieta nutritariana in poche parole si basa sulla densità nutrizionale degli alimenti: il senso di appagamento dato da questi eliminerebbe anche il desiderio di consumo di dolci, grassi e carboidrati. Chi volesse seguire questo regime dietetico può farlo sotto controllo medico e seguendo le regole qui elencate:
- Mangiare tutti i giorni una grande insalata mista
- Mangiare ogni giorno almeno una piccola porzione di legumi
- Mangiare doppia porzione di verdure stufate quasi ogni giorno
- Mangiare frutta secca e semi tutti i giorni
- Mangiare funghi e cipolle ogni giorno
- Mangiare tre frutti al giorno
- Limitare il consumo di carne
- Consumare melanzane, verdure a foglie verdi, cipolle, pomodori, aglio, funghi e cavolfiori
- Condire prediligendo salsa di pomodoro e hummus
- Preparare sorbetti di frutta utilizzando frutta fresca congelata lavorata poi in un frullatore.
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