La dieta a zona ritorna, a fasi alterne, alla ribalta. È, infatti, uno dei regimi dimagranti più famosi al mondo e forse nemmeno il suo ideatore, il biochimico statunitense Barry Sears, avrebbe potuto immaginare un tale successo. Vediamo insieme un esempio di programma settimanale.
Lunedì
- Colazione: una tazza da 200 ml di latte parzialmente scremato con 2 biscotti all’avena e 3 mandorle.
- Spuntino di metà mattina: 2 fette di pancarré ai 5 cereali con 100 g di prosciutto cotto.
- Pranzo: 5-6 zucchine saltate in padella con 1 cucchiaio di olio d’oliva con 3 albumi sodi e 1 frutto.
- Sputino metà pomeriggio: 1 scatoletta di tonno al naturale, 1 mela e 3 mandorle.
- Cena: 400 g di insalata verde e pomodori, 4 fettine di petto di pollo e 1 frutto a piacere.
- Spuntino: yogurt bianco scremato, 1 frutto e 3 mandorle.
Martedì
- Colazione: 200 ml di latte di soia, caffè, 2 fette biscottate integrali con un velo di marmellata.
- Spuntino: 1 panino integrale da 50 g con 100 g di salmone affumicato.
- Pranzo: 300 g di spinaci bolliti, conditi con 1 cucchiaio di olio d’oliva, 1 fetta di pesce spada e 1 frutto.
- Spuntino: yogurt bianco magro, 1 frutto e 3 mandorle.
- Cena: 400 g di fagiolini, 150 g di pomodorini ciliegino, 2 scatolette di tonno al naturale, e 1 frutto a piacere.
- Spuntino: 1 bicchiere di latte parzialmente scremato e 3 noci.
Mercoledì
- Colazione: 200 ml di latte parz. Scremato con 2 biscotti all’avena, e 3 mandorle.
- Spuntino: 2 fette di pancarrè integrale con 100 g di tacchino, e 4 mandorle.
- Pranzo: Insalata di pomodori con 2 scatole di fiocchi di latte, 1 cucchiaio di olio e 1 frutto.
- Spuntino: 100 g di bresaola, 2 mele e 4 noci.
- Cena: 2 hamburger di tacchino o di pollo, 400 g di spinaci, 1 cucchiaio di olio e 1 frutto.
- Spuntino: yogurt magro, 1 frutto e 3 mandorle.
Giovedì
- Colazione: 200 ml di latte di soia, 1 caffè, 2 fette biscottate integrali con un velo di marmellata e 3 mandorle.
- Spuntino: 2 fette di pancarrè di segale con 100 g di bresaola e 4 noci.
- Pranzo: 300 g di asparagi conditi con 1 cucchiaio di olio, 100 g di bresaola e 1 frutto.
- Spuntino: 1 scatola di fiocchi di latte con pomodorini ciliegino, 1 frutto e 4 noci.
- Cena: 5-6 zucchine saltate in padella con 1 cucchiaio di olio, 3 albumi sodi e 1 frutto.
- Spuntino: 1 bicchiere di latte parz. Scremato e 3 noci.
Venerdì
- Colazione: 200 ml di latte parz. scremato, 2 biscotti all’avena e 3 mandorle.
- Spuntino: 1 panino integrale da 50 g con prosciutto crudo.
- Pranzo: 2 hamburger di pollo, 400 g di spinaci conditi con 1 cucchiaio di olio e 1 frutto.
- Spuntino: 1 pomodoro, 1 mozzarella light e 1 frutto piccolo.
- Cena: insalata verde con finocchi e pomodori, 1 trancio di pesce spada, 1 cucchiaio di olio e 1 frutto.
- Spuntino: 100 g di bresaola, 2 mele e 4 noci.
Sabato
- Colazione: 200 ml di latte di soia, 1 caffè, 2 fette biscottate integrali con un velo di marmellata, 3 mandorle.
- Spuntino: 2 fette di pancarrè ai 5 cereali con 100 g di tacchino e 4 mandorle.
- Pranzo: Insalata verde con pomodori, 2 scatole di tonno al naturale e 1 frutto.
- Spuntino: yogurt bianco magro, 1 frutto e 3 mandorle.
- Cena: 300 g di asparagi con 1 cucchiaio di olio, 100 g di bresaola e 1 frutto.
- Spuntino: 30 g di parmigiano e 1 frutto.
Domenica
- Colazione: 200 ml di latte parz. scremato, 2 biscotti all’avena e 3 mandorle.
- Spuntino: 1 panino integrale da 50 g con 100 g di salmone affumicato.
- Pranzo: insalata verde, finocchi e pomodori, 1 cucchiaio di olio, 1 trancio di pesce spada e 1 frutto.
- Spuntino: NO
- Cena: sgarro settimanale
- Spuntino: NO
Photo Credit| Thinkstock
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