La dieta del piatto unico: alcune ricette

piatto unico2Stabiliamo ora alcune regole generali per la dieta del piatto unico, questo tipo di dieta fornisce infatti circa 1300 calorie al giorno e va seguita per almeno 1 mese, permettendo così di perdere circa 3 kg.

Innanzitutto il piatto unico a base di alimenti ricchi di carboidrati con proteine e verdure va consumato a pranzo e va concluso con della frutta fresca.

La cena é invece composta da un secondo, verdura, frutta e pane.

Il programma va completato aggiungendo una colazione tradizionale con aggiunta ancora di frutta e uno spuntino con yogurt magro.

Poi per condire e cucinare utilizzare 2 cucchiai di olio evo in aggiunta a quanto indicato nelle ricetta, max 1 cucchiaino di sale al giorno, spezie, aceto e limone sono liberi, ed infine bisogna bere almeno 1 lt e mezzo di acqua al giorno.

Per esservi di aiuto eccovi alcuni esempi di menù per una giornata tipo di dieta del piatto unico:

Colazione: una tazza di tè o caffè d’orzo non zuccherati, 20 gr di fette biscottate, 1 frutto. A metà mattina un vasetto di yogurt magro

Pranzo: 75 gr di pasta condite con 100 gr di salmone e 200 gr di pomodorini, una mela

Cena: 50 gr di bresaola, caponatina di melanzane preparata con 300 gr di verdure, 50 gr di pane integrale, 1 agrume.

Pranzo 2: zuppa di orzo e fagioli, 1 arancia

Cena 2: 150 gr di filetto di pesce al cartoccio, insalata mista, 50 gr di pane di soia, frutta fresca.

Pranzo 3: 1 pizza con verdure grigliate, 2 mandaranci

Cena 3: 150 gr di filetti di pesce cotti con il pomodoro, 200 gr di spinaci al vapore, 50 gr di pane, una banana.

Pranzo 4: 70 gr di tagliatelle condite con 100 gr di mozzarella, 1 cucchiaio di grana, 150 gr di funghi ed 1 cucchiaio di olio evo; 2 kiwi

Cena 4: 120 gr di carne di tacchino, 200 gr di zucchine cotte in padella con la cipolla, 50 gr di pane, macedonia di frutta fresca aromatizzata con la cannella.

Questi sono solo alcuni esempi per darvi un’idea delle quantità e di come strutturare la vostra giornata mantenendo fede alla dieta del piatto unico.

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