Difficilmente una donna è soddisfatta della propria pancia… e in vista della prova costume, appuntamento fisso con l’arrivo dell’estate, il desiderio di rimettersi in forma è ancora più forte. Come fare allora? Per avere il ventre tonico e dare un calcio ai chili di troppo potreste provare a seguire la dieta per la pancia piatta di Rosanna Lambertucci. Scoprite di cosa si tratta.
L’obiettivo della dieta per la pancia piatta di Rosanna Lambertucci è un programma alimentare che consente di tenere sotto controllo la dose giornaliera di carboidrati e di conseguenza della glicemia e insulina. Come certamente saprete, infatti, un pasto ad alto contenuto di carboidrati innesca un rapido innalzamento del glucosio nel sangue. Per compensare, il pancreas secerne l’insulina, che se da un lato abbassa la glicemia, dall’altro stimola l’immagazzinamento delle scorte, scatenando così non soltanto l’accumulo di adipe, ma anche la sensazione di fame.
La dieta per la pancia piatta è caratterizzata dall’uso di 3 cereali: avena, orzo e segale, che non alzano i valori glicemici e aiutano a combattere gonfiore e meteorismo, favorendo la digestione e la funzionalità intestinale. Gli alimenti consigliati sono:
- Carni bianche (coniglio, pollo, tacchino), carne di vitello, agnello
- Affettati: bresaola, prosciutto crudo privato del grasso
- Frattaglie: fegato e lingua di vitello
- Pesce fresco (tonno, salmone, sarde, alici, maccarello, sogliola, spigola, orata, razza, coda di rospo, merluzzo, trota, triglia, pesce spada, dentice, calamari)
- Pesce in scatola o confezionato (salmone in busta, filetti di sgombro, tonno in scatola al naturale)
- Uova (sode, alla coque, in camicia, in frittata con asparagi, spinaci, funghi peperoni).
- Latticini magri: formaggi magri, yogurt bianco naturale, yogurt con 0% di grassi aromatizzato al cocco, alla vaniglia, al limone, yogurt magro alla frutta (massimo 1 al giorno).
- Acqua leggermente diuretica o in alternativa acqua frizzante, ma povera di sodio (controllate sempre le etichette)
- Bevande: caffè, caffè d’orzo, tè, tisane, esclusivamente senza zucchero
- Crusca d’avena: 4 cucchiaini da caffè
- Frutta: Arancia, clementine, fetta di ananas, kiwi, mela, pera, pompelmo
- Verdure: Asparagi, bietola, cavolfiore, cavolo cappuccio, cicoria, finocchi, funghi, indivia, indivia belga, melanzane, peperoni verdi, gialli, rossi, puntarelle, radicchio verde o/e rosso, rucola, scarola, sedano, soncino, topinambur (ricorda molto il sapore del carciofo ed è ottimo per depurarsi. Se mangiato prima del pranzo e accompagnato da abbondante acqua, dà un senso di sazietà che aiuta a placare l’appetito).
Per quanto riguarda le indicazioni generali da seguire tutti i giorni è importante bere 2 bicchieri di acqua naturale appena svegli e 1 bicchiere ogni ora durante la giornata, 1 bicchiere prima del pasto e dopo cena una tisana a scelta.
Dieta per la pancia piatta di Rosanna Lambertucci: menù tipo
- Colazione: 1 tazza di latte scremato senza zucchero, caffè d’orzo e crusca d’avena oppure 1 yogurt magro con crusca d’avena, 1 tazza di tè verde con 1 fetta di limone.
- Spuntino: yogurt magro o un frutto fresco di stagione.
- Pranzo: Insalata di finocchi con olive e menta (porzione libera), trancio di pesce spada con capperi e 3-4 olive.
Condimento: 2 cucchiaini di olio extravergine di oliva e 2 cucchiaini di aceto di mele.
- Merenda: una tazza d’orzo non zuccherato e un frutto fresco di stagione.
- Cena: insalata di crescione (porzione libera), frittata con asparagi.
Condimento: 2 cucchiaini di olio extravergine di oliva e 2 cucchiaini di aceto di mele.
Tisane per la pancia piatta
- Tisana al finocchio: è ottima per sgonfiare la pancia, ideale anche dopo i pasti. Versate 200 ml di acqua bollente su 1 cucchiaino raso di semi di finocchio. Lasciate in infusione per 10 minuti e poi filtrate.
- Tisana alla liquirizia: è depurativa e si trova facilmente sia al supermercato che in erboristeria. La liquirizia spesso si trova combinata con altre piante come tarassaco, ortica e betulla, che hanno una funzione drenante.
Via| Più sani più belli; Photo Credit| Thinkstock
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