The diet to lose 4 kilos in 4 weeks with 7 tasty salads


Salads are not all the same. Beyond the caloric intake, always very low, they contain different substances that give each particular properties: the lettucefor example, calms the nerves, the dandelion is diuretic, the rocket salad is good for the skin, the green radicchio it’s anti-fatigue … That’s why salads can help you not only a lose weightbut also a purify yourself, relax, recharge your batteries, fight wrinkles. Just choose the most suitable ones for your wellness goal and mix them with the right ingredients. As our trusted dietician did for you.

Here you find 4 targeted recipes and a diet (with lots of alternatives to the bar), signed by Diana Scatozza. To get back in shape, cooking very little.

A food program characterized by simplicity

Follow our menus for 4 weeks. With 1300 calories per day you will lose 4 kilos without effort. And you will also feel more beautiful, strong, relaxed and clean inside.

Four days with four different objectives. And three more to focus on the problem that matters most to you. If, for example, you feel nervous and tense during this time, you can repeat the anti-stress menu on Tuesdays also on Saturdays and Sundays. If, on the other hand, you have a worn face, on the weekend you should focus on that skin at the top of Thursday. And the same is true if you need to cleanse yourself or if you want to recharge and fight physical fatigue.

«The strong point of this diet», explains Dr. Diana Scatozza, «is that it gives you maximum freedom. The menus are all 1300 calories (the ones they serve for lose about 4 pounds in 4 weeks). And the lunches (with salad as the undisputed protagonist) also include alternatives to the bar. So you will have less trouble following the scheme and completing it according to your needs ». With a certainty. You will gain in lightness and well-being.

Pay attention to the toppings

“Even the lightest salad, prepared only with fresh vegetables, can become a calorie bomb if you overdo it with the dressings,” warns dietician Diana Scatozza.

Oil: 1 teaspoon weighs (45 calories)

Maioneise: A teaspoon provides 35 calories (a tablespoon provides twice as much)

Lemon juice or apple cider vinegar: They have a calorie content close to zero

Delicate mustard: 1 sachet, 15 calories

Light yogurt: 1 tablespoon, 10-12 calories


Breakfast: detox smoothie prepared with 100 g of pineapple, 100 g of orange juice, 50 g of strawberries

Mid-morning snack: 1 cup of barley coffee with 1 teaspoon of sugar

Lunch: green detox salad; 100 g of unsalted bread, to facilitate purification

Snack: 1 peach (150 g)

Dinner: cold mix of rice and chickpeas prepared with 80 g of boiled parboiled rice, 100 g of cooked chickpeas (also canned), 10 g of pitted olives, 100 g of cherry tomatoes, 100 g of carrots, 40 g of mixed pickles, 50 g of peas, 30 g of rocket and 2 teaspoons of extra virgin olive oil; 1 hard-boiled egg; 1 slice of fresh pineapple (150 g)

Detox green salad – The recipe

Ingredients for 1 person: 50 g of dandelion, 50 g of cucumber, 50 g of fennel, 50 g of celery, 50 g of dried soy beans, 2 teaspoons of linseed oil, very little salt

332 calories

Boil the soy beans for the time indicated on the package, adding a little salt at the end of cooking to prevent them from hardening. Then drain them. Wash the dandelion carefully and dry it gently. Peel the cucumber and cut it into slices. Rinse the fennel and cut it into small wedges. Clean the celery and slice it thinly. Gather all the vegetables in a dish, add the soy beans and season with the oil and a pinch of salt (the less you use, the more you purify!).

Fennel: It is the lightest vegetable (only 4.5 calories in 50 g). Its essential oils make it very diuretic and digestive. It also counteracts the formation of intestinal gas.

Celery: This vegetable helps your stomach. It is also recognized for its detoxifying properties. Finally, it is an excellent diuretic, useful for counteracting water retention.

Dandelion: Its leaves are known for their diuretic effect. The root, on the other hand, contains bitter substances that help cleanse the liver.

Soy beans: Soya proteins (18 g in 1/2 pound) are comparable to those of meat. In addition, their use does not involve the production of uric acids.

Cucumber: Very rich in water (96.5% of weight), it facilitates the elimination of uric acid. Its enzymes also help you detoxify the intestine.


Breakfast: anti-stress smoothie, prepared with 100 g of raspberries, 50 g of white grapes, 10 g of walnuts, 50 g of semi-skimmed milk (156 cal)

Mid-morning snack: 1 glass of cold semi-skimmed milk (100 ml)

Lunch: super relaxing salad (see recipe below)

Snack: 10 g of dark chocolate

Dinner: penne with oil and oregano, prepared with 50 g of wholemeal pasta, 2 teaspoons of extra virgin olive oil and 1 pinch of chopped fresh oregano or dried oregano; 100 g of low-fat cheese flakes; 1 small banana (100 g)

Super Relax Salad – The recipe

Ingredients for 1 person: 50 g of lettuce, 50 g of fresh borlotti beans, 100 g of cow mozzarella, 10 g of almonds, 50 g of slices of wholemeal bread, 2 teaspoons of extra virgin olive oil, salt and pepper to taste

600 calories

Dip the pinto beans in boiling water, adding salt only towards the end of cooking (it will take about 20 minutes) to keep them from hardening, and drain them. Toast the slices of bread in the oven or in a non-stick pan without adding fat. Wash the lettuce, dry it gently and spread it on a plate. Combine the beans, mozzarella and sliced ​​almonds. Season with oil, a little salt and a pinch of pepper to taste.

Whole grain bread: Like all unrefined foods, it contains vitamin B1, a substance that intervenes in the modulation of mood and cognitive activity.

Mozzarella cheese: They are an excellent source of calcium (350 mg in a single hectogram), a very important mineral not only for bones and teeth, but also for the nervous system, muscles and heart.

Lettuce: The milky white sap that escapes from its stems when broken contains small doses of lactucarium, a natural sedative that relieves stress and tension.

Almonds: They provide magnesium (26.4 mg in 10 g), which helps serotonin (a neurotransmitter) to do its job at its best, i.e. to maintain a good mood.

Beans: In 50 g you will find 555 mg of tryptophan, which the body uses to build serotonin, on which your mood depends.


Breakfast: energy smoothie with 100 g of blackberries, 100 g of currants, 50 g of black grapes and 100 g of milk

Mid-morning snack: 1 cup of coffee with ½ teaspoon of sugar and 4 dry biscuits (30 g)

Lunch: salad more energy, 596 cal (see recipe below)

Snack: 1 iced tea with ½ teaspoon of sugar

Dinner: couscous prepared with 40 g of precooked couscous, 30 g of boiled turkey breast, 200 g of raw vegetables to taste and 2 teaspoons of extra virgin olive oil; 40 g of bresaola; 100 g of grapes

Salad more energy – The recipe

Ingredients for 1 person: 50 g of green radicchio, 50 g of baby spinach, 100 g of sweet corn, 2 eggs, 200 g of chicken breast, 2 teaspoons of extra virgin olive oil, salt

596 calories

Carefully wash the green radicchio and baby spinach and pat them dry with kitchen paper. Boil the eggs in water, calculating 8 minutes from the start of boiling. Steam the chicken breast. Drain the sweetcorn from the storage liquid. Arrange the green radicchio and baby spinach on a plate. Combine the corn kernels, the eggs cut into slices and the sliced ​​chicken breast. Season with extra virgin olive oil and a pinch of salt.

Spinach: Like all dark leafy vegetables, they are rich in folic acid, which promotes the multiplication of red blood cells. A substance deficiency can this cause anemia.

Radish: This salad is a valuable source of iron (3.9 mg in half a pound). If you don’t take adequate amounts of this mineral, you can experience drops in energy and ease of fatigue.

Egg: It is a very nutritious food, rich in fats, which serve as energy reserve, and in proteins (6.8 g in each egg) useful for building muscles.

Sweet corn: Contains carbohydrates (19.5 g in one hectogram), the body’s preferred fuel. In corn you find simple sugars, which immediately give you a boost of energy, and starches, which make you feel stronger for longer.

Chicken breast: It gives you high amounts of niacin (16.6 mg in 2 ounces), a B vitamin that intervenes in the production of energy and, if insufficient, can cause fatigue.


Breakfast: beautiful skin smoothie, prepared with 50 g of strawberries, 100 g of blueberries and 50 g of kiwifruit

Mid-morning snack: 100 g of apricots

Lunch: top skin salad (see recipe below)

Snack: 1 cup of green tea with the addition of a few fresh mint leaves and 1 teaspoon of sugar

Dinner: warm minestrone, prepared with 200 g of vegetables to taste, without adding legumes; 60 g of raw ham deprived of visible fat with 200 g of melon; 90 g of bread; fruit skewers with 100 g of grapefruit, 100 g of melon, 100 g of pineapple and 50 g of black grapes

Top skin salad – The recipe

Ingredients for 1 person: 50 g of rocket, 100 g of carrots, 100 g of avocado, 100 g of salmon fillet, 50 g of squid, 2 teaspoons of extra virgin olive oil, salt to taste

590 calories

Thinly slice the salmon fillet and steam it for a few minutes. Boil the squid in boiling water for half an hour. Wash the rocket and dry it gently. Peel the carrot and cut it with the potato peeler. Peel the avocad and cut it into slices. Arrange the rocket leaves on a plate. Then combine the carrot, avocado, salmon slices and squid rings. Finally, season with extra virgin olive oil and a little salt.

Rocket salad: It is the richest salad in vitamin C, a substance that promotes the production of collagen (the protein that supports the skin). 50 g of rocket gives you 55 mg.

Carrots: They are the main source of beta-carotene (think that in one hectogram you can even find 6888 mcg) ….