Dieta progressiva 3 chili in 3 settimane: prima settimana

dieta progressiva

Una dieta in cui l’apporto calorico si riduce via via pur rimanendo sempre perfet­tamente equilibrato e che aiuta ad affrontare in linea, e con me­no timore di ingrassare, il perio­do delle feste. E’ la dieta progressiva: un pro­gramma ipocalorico dolce, che non prevede drasti­che rinunce ma tre schemi ali­mentari in successione, dal pri­mo, più generoso, all’ultimo più “light”. Un modo per perdere due, tre chili senza grandi sacrifici e senza avvertire la fame, ma soprattutto smaltire qualche chilettio accumulato in questi giorni di festa.

La dieta progressiva inizia con uno schema da 1.400 calorie per poi passare a 1.300 calorie nella seconda settimana e infine a 1.200 calorie nell’ultima. L’obiet­tivo è quello di abituare man mano l’organismo alla restrizio­ne calorica e, nello stesso tempo, imparare a mangiare meno e in maniera equilibrata.

Prima settimana: Lo schema della prima settimana prevede una ricca prima colazione, due spuntini a base di frutta e yogurt e a pranzo una porzione abbon­dante (80gr) dí un primo piatto saporito.  Il programma è di circa 1.400 calorie giornaliere. Ogni giorno sono pre­visti 3 cucchiai di olio d’oliva extravergine per condire. Si può usare un cucchiaino di sale per insaporire.

Lunedì:

Colazione: una tazza di latte scremato (200ml); 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 80g di risotto ai funghi; insalata verde; 200g di kiwi
Spuntino: uno yogurt magro (1125g)
Cena: 100g di bistecca ai ferri: 200g di cicoria bollita; 200g di mandarini; 50g di pane integrale

Martedì:

Colazione: una tazza di latte scrernato (200 ml); 30g di fette biscottate
Spuntino: un frutto (200g)
Pranzo: 80g di farfalle condite con olio e un pizzico di zafferano; 100g di ricotta; 200g di kiwi
Spuntino: uno yogurt magro (125g)
Cena: 130g di dentice al forno; insalata di verdure miste; 200g di arancia; 50g di pane integrale

Mercoledì:

Colazione: una tazza di latte scremato(200ml): 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 80g di minestra d’orzo; 50g di scamorza; una banana
Spuntino: uno yogurt magro (125g)
Cena: 50g di prosciutto crudo senza grasso: 200g di spinaci bol­liti; 200g di mandaranci: 50g di pane integrale

Giovedì:

Colazione: una tazza di latte scremato (200m1); 30g di fette biscottate
Spuntino: un frutto (200g)
Pranzo: pasta al pomodoro pre­parata con 80g di pasta, pomodo­ro fresco, basilico e olio; una co­scia di pollo alla griglia: 200g di spinaci lessi conditi; 200g di pera
Spuntino: uno yogurt magro (125g)
Cena: una omelette preparata con un uovo: 200g di broccoli ai vapore; 150g d’uva; 50g di pane integrale

Venerdì:

Colazione: una tazza di latte scremato (200m1); 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 80g di farro bolli­to condito con olio e aro­mi; 200g di barbabieto­le bollite: 200g di pom­pelmo
Spuntino: uno yo­gurt magro (125g)
Cena: 130g di so­gliola al vapore; 200g di fagiolini bolliti con­diti con olio e limone; 200g di kiwi; 50g di pane integrale

Sabato:

Colazione: una tazza di latte scremato (200ml); 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 80g di pasta condita con aglio e olio; 50g di lenticchie bollite: 200g di melanzane griglia­te; 200g di clementine
Spuntino: uno yogurt magro (125g)
Cena: 150g di nasello bollito; 200g di carote tagliate a julienne in insalata; 200g di pera; 50g di pane integrale

Domenica:

Colazione: una tazza di latte scremalo (200ml); 30g di fette bi­scottate
Spuntino: un frutto (200g)
Pranzo: 80g di riso bollito con 20g di parmigiano: 200g di mela
Spuntino: uno yogurt magro,
Cena: 100g di roast-beef; 200g di finocchi; 150g di uva; 50g di pane integrale

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