Dieta progressiva, 3 chili in 3 settimane: terza settimana

La terza settimana il primo viene sostitui­to da una minestra meno calorica e più saziante. Per colazione al posto delle fette biscottate è previsto un frutto e il primo spuntino è a base di verdura cruda, che apporta meno calorie della frutta. Il pro­gramma è di 1.200 calorie. Ogni giorno sono previsti 2 cucchiai di olio per condire.

Lunedì:

Colazione: una tazza di latte scremato (200ml) un frutto (200g)
Spuntino: una carota
Pranzo: minestra di ri­so e piselli (5ogr di riso bollito condito con 150g di piselli lessati); 250g di germogli di soia; 200g di kiwi
Spuntino: uno yogurt magro (125g)
Cena: 100g di hambur­ger; 200g di cicoria fes­sa; 200g di mandarini: 50g di pane integrale

Martedì:

Colazione: una tazza di latte scrernato (200g) un frutto (200g)
Spuntino: un finoc­chio
Pranzo: 50g di pastina in brodo vegetale; insa­lata di radicchio; 200g di pere
Spuntino: uno yogurt magro (125g)
Cena: 130g di spigola arrosto; cavoletti di bru­xelles al vapore, 200g di arancia; 50g di pane in­tegrale

Mercoledì:

Colazione: una tazza di latte scremato (200ml);  un frutto (200g)
Spuntino: un gambo di sedano
Pranzo: minestrone d’orzo preparato con 50g di orzo bollito e verdura mista; melanzane grigliate; 50g di scamor­za; una banana
Spuntino: uno yogurt magro (125g)
Cena: 50g di prosciut­to crudo; 200g di verza lessata; 200g di manda­ranci; 50g di pane inte­grale

Giovedì:

Colazione: una tazza di latte scremato (200ml) un frutto (200)g
Spuntino: una carota
Pranzo: minestrone di pasta preparato con 50g di pasta e verdure miste; una coscia di pol­lo alla griglia; 200g di finocchi bolliti; 200g di arancia
Spuntino: uno yogurt magro (125g)
Cena: un uovo sodo; 200g di broccoli al va­pore; 150g d’uva; 50g di pane integrale

Venerdì:

Colazione: una tazza di latte scremato (200ml); un frutto (200g)
Spuntino: un gambo di sedano
Pranzo: 50g di pasta integrale con 50g di lenticchie bollite; 200g di barbabietole lessate; 200g di pera
Spuntino: uno yogurt magro
Cena: 130g di sogliola ai ferri; 200g di fagiolini bolliti conditi; 200g di ananas; 50g di pane in­tegrale

Sabato:

Colazione: una tazza di latte scremato (200ml);  un frutto
Spuntino: un finoc­chio
Pranzo: minestra di lenticchie, preparata con 50g di pasta e 50g di lenticchie secche; in­salata mista; 200g di clementine
Spuntino: uno yogurt magro (125g)
Cena: 130g di seppioline rosolate in un cuc­chiaio di olio e uno di vino; 200g di zucca al forno; 200g di pera; 50g di pane integrale

Domenica:

Colazione: una tazza di latte scremato (200ml) un frutto (200g)
Spuntino: una carota
Pranzo: 50g di riso bolli­to con brodo vegetale (anche di dado); capre­se preparata con 100g di mozzarella, pomodori e origano; 200g di aran­cia
Spuntino: uno yogurt magro (125g)
Cena: 100g di arrosto di vitello; 200g di cicoria bollita; 150g di uva; 50g di pane integrale

Mantenimento: terminate le tre settimane di dieta il programma alimentare può essere portato a circa 1.600 ca­lorie al giorno. Seguendo questo schema di mantenimento per un altro mese si stabilizzeranno i risultati e si potrà perdere un altro chilo. Il menù da seguire durante il mantenimento è quello della dieta della prima settima­na (1.400 calorie), aggiun­gendo 50g dì pane inte­grale e un cucchiaino d’olio.

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