Dieta proteica, menu settimanale

dieta proteica perdere peso menù tipoLa dieta proteica, tra tutti i regimi dimagranti, è quella che in genere garantisce risultati più efficaci, senza che la massa magra venga eliminata. Si tratta di una dieta a base di proteine, che esclude qualunque tipo di carboidrato, a parte i cibi a bassissima concentrazione di glucidi come le verdure.

Dieta proteica cos’è

La dieta proteica fa da sempre presa su quella categoria di persone che vogliono dimagrire velocemente, possibilmente nei punti giusti, e senza “soffrire” troppo. Questo regime dimagrante, infatti, promette il dimagrimento localizzato, con risultati veloci e duraturi nel tempo.

La dieta proteica è decisamente ipocalorica, si parla di 600-800 kcal al giorno, una quantità inferiore al minimo consigliato in una dieta. Per questo motivo non si può seguire per molto tempo. Si perde peso velocemente, tuttavia, non potendo seguire la dieta per più di 10-15 giorni, si dimagrisce ben poco alla fine. Se si è in sovrappeso lieve, si possono perdere circa 2 kg, mentre se si è in sovrappeso grave, si può scendere di peso al massimo di 3-4 kg.

Si tenga anche conto del fatto che la promessa del dimagrimento localizzato può essere mantenuta soltanto se, accanto alla dieta, si abbina una corretta attività sportiva ed esercizi mirati. La dieta proteica, essendo basata su verdure e alimenti proteici, appunto, riesce a contenere abbastanza bene il senso di fame. Dopo qualche settimana di dieta, tuttavia, il metabolismo subisce un brusco rallentamento, senza contare che una dieta povera di carboidrati alla lunga consuma i muscoli.

La dieta proteica può essere utilizzata in modo intelligente solamente alternando 3-4 giorni di dieta (ma di almeno 1200 kcal) con 1 giorno di dieta a base di carboidrati. In questo modo si evitano i danni all’organismo delle diete proteiche protratte nel tempo e si è in grado di continuare la dieta per qualche settimana ottenendo un dimagrimento effettivo (si perde grasso e non muscoli). Chiaramente, se non si procede con un’alimentazione di base equilibrata, che permetta di mantenere il peso raggiunto senza problemi, ogni sforzo sarà vanificato, cosa che succede nel 90% dei casi.

Molti medici affermano che la dieta proteica rischia di danneggiare i reni, per questa ragione è consigliabile bere molta acqua per pulire l’organismo dalle proteine che non riesce a digerire, e che diventano nocive.

Menù tipo della dieta proteica per 10 giorni

1° Giorno
Colazione: caffè amaro, un frutto di stagione
Pranzo:150 gr. di filetto di manzo, insalata mista
Cena: 200 ml. di passato di verdure, 80 gr. di arrosto di tacchino, pomodori

2° Giorno
Colazione: tè, 2 fette biscottate, 1 arancia
Pranzo: 200 ml. di brodo sgrassato, 140 gr. di tacchino, carote lesse
Cena: 100 gr. di roastbeef, cavolo verza, 2 albicocche

3° Giorno
Colazione: caffè amaro e spremuta di pompelmo, 2 biscotti secchi
Pranzo: 140 gr. di pollo, peperoni al forno
Cena: 130 gr. di manzo ai ferri, fagiolini, una mela

4° Giorno
Colazione: Caffelatte, 1 fetta biscottata, 1 pera
Pranzo: 2 uova, piselli
Cena: 200 ml. di passato di verdure, 150 gr. di merluzzo

5° Giorno
Colazione: caffè amaro, aranciata, 2 biscotti
Pranzo: 150 gr. di fegato, broccoletti
Cena: insalata di pollo, una mela verde

6° Giorno
Colazione: tè, 2 fette biscottate, 1 pera
Pranzo: 100 gr. di coniglio, asparagi
Cena: 140 gr. di vitella, pomodori, 2 prugne secche

7° Giorno
Colazione: caffè amaro, succo di pompelmo, 2 biscotti secchi
Pranzo: 1 yogurt greco, 1 banana
Cena: 70 gr. di prosciutto crudo sgrassato, cavolfiore bollito

8° Giorno
Colazione: Succo di pomodori, 1 arancia
Pranzo: Frittata di zucchine
Cena: 150 gr. di carne ai ferri, insalata mista, 1 mela

9° Giorno
Colazione: Tè, una fetta di pane
Pranzo: 2 hamburger, pomodori e fagiolini
Cena: Arrosto di vitella, bieta, 1 kiwi

10° Giorno
Colazione: Caffè amaro, 2 fette biscottate, 1 yogurt
Pranzo: 200 gr. di nasello, carote in umido
Cena: 200 ml. di passato di verdura, 100 gr. di pollo, 1 pera

Via|Medicina & Benessere

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1.206 commenti su “Dieta proteica, menu settimanale”

    • @paola:
      ma non è meglio uno specialista lì al tuo paese?
      è un momento delicato l’allattamento. Ci sono almeno due indivudui che devono essere nutriti nel modo corretto

    • La dieta della mamma che allatta deve essere equilibrata. Assolutamente no a una dieta proteica che già richiede prudenza in altre fasi della vita fuguriamoci durante l’allattameno. Se proprio cerchi una disciplina alimentare che ti tenga lontana dagli eccessi e dai cibi ipercalorici senza privare te e il tuo bimbo di nessun nutriente essenziale potresti provare la dieta dash aumentando un po’ le porzioni consigliate: http://www.dietaland.com/dieta-dash-dimagrante/23912/

      ma non esagerare! tanti auguri per il piccolo! 🙂

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