Summer is the perfect time to bring health colors to the table and lose weight up to 4 kilos in a month
Apricots, watermelon, chard, cucumbers, cherries, green beans, figs, pumpkin flowers, aubergines, melons, blueberries, peppers, peaches, tomatoes, plums, radishes, rocket, shallots, grapes, courgettes: seasonal products are a true and true own rainbow of colors. Colors that represent antioxidant and anti-aging phytochemicals, particularly valuable for our health. "Especially in the summer," explains Dr. Corrado Pierantoni, specialist in Endochronology and diseases of the part and clinical nutritionist – when, due to the action of the sun's rays on the skin, we are more exposed to the aging process. So let's go to the market and stock up on fresh fruit and vegetables ».
"We will find – the doctor suggests – the lycopene of tomatoes, strawberries, raspberries, peppers and watermelon, particularly useful as it protects the prostate in humans and the breast in women. Moreover, like all red foods, these vegetables will help drainage of liquids and vascular and lymphatic circulation, meeting all those women who suffer from swollen legs during this time of the year »
"And, still – explains Pierantoni – blue / violet foods like aubergines, blueberries, plums, grapes, blackberries, currants, figs and plums, thanks to their anthocyanidins and polyphenols will be useful to improve the microcirculation and fight varicose veins. Instead the yellow and orange foods (carrots, peppers, melons, peaches, apricots, lemons), united by the presence of carotenoids, will have a positive action on the skin to protect it from the sun ".
"Salads and green leafy vegetables, zucchini, parsley and basil are good sources of vitamin C which, in addition to having an anti-free radical action, preserves and strengthens the protection of the cell membrane. They also contain chlorophyll, and increase the oxygenation of the whole body, thus helping to delay the aging of the whole body. And let's not forget the white vegetables like leeks, garlic, onions, celery and mushrooms, which behave like real scavengers that eliminate waste from our bodies ", concludes the expert.
«In summer – the nutritionist suggests – we try to bring more fish to the table, which can be a valid substitute for meat (both red and white) or cheese or eggs. Green light, above all, for blue fish: let's stock up on sardines, sardines, tuna, mackerel, anchovies. Spatula fish is also good, a fish of our seas, good and cheap. Let us also remember to drink at least two liters (eight glasses) of water a day to keep the body hydrated, even in the form of unsweetened cold green tea. And we don't skip meals! You can lose weight with a varied and complete diet ».
The diet we offer can also be followed for several weeks by replacing the foods offered with other foods from the same group (for example pasta with pasta, fish with other fish, vegetables with other vegetables, etc.) with a weight loss of about 4 kilos In a month.
With the exception of the cases in which they are indicated, food doses are free, with the only care not to overdo the portions of foods containing carbohydrates. The ideal weight for pasta is 60 g raw; legumes and cereals: 70 g weighed raw; bread: 40 g; potatoes: 200 g weighed raw.
Here are all the menus of the week!
BREAKFAST: 1 glass of HD milk; 2 wholemeal rusks; 1 fruit; 1 cup of green tea
SNACK MORNING: a slice of watermelon
LUNCH: radicchio salad with lemon juice; barley and rice salad with zucchini and carrots
AFTERNOON AFTERNOON: 2 apricots and a cup of green tea
DINNER: grilled chicken breasts with aromatic herbs; mixed salad; 1 slice of toasted wholemeal bread
BREAKFAST: 1 glass of HD milk (without lactose); 1 slice of toasted wholemeal bread; 1 cup of green tea
MORNING SNACK: 2 plums
LUNCH: rocket salad and radishes; rice salad with diced peppers, zucchini and julienne carrots
AFTERNOON SNACK: 1 cup of fruit salad; 1 cup of green tea
DINNER: tomato sardine pie; grilled aubergines; 1 slice of toasted wholemeal bread
BREAKFAST: 1 centrifuged of lemon, apples and carrots; 1 slice of toasted bread with extra virgin olive oil; 1 cup of green tea
SNACK MORNING: 30 g of lean ham and 1 slice of melon
LUNCH: mixed salad; pasta with seafood
AFTERNOON SNACK: 1 glass of cherries; 1 cup of green tea
DINNER: chard sautéed with garlic and parsley; omelette; 1 slice of toast
BREAKFAST: 1 glass of HD milk; 1 slice of toasted bread with 1 teaspoon of extra virgin olive oil; 1 cup of green tea
SNACK MORNING: 1 slice of watermelon
LUNCH: 1 mixed salad; barley with spatula fish, olives and tomato
AFTERNOON SNACK: 1 glass of blueberries and currants
DINNER: 1 plate of bresaola with rocket and slices of pineapple; steamed spinach with lemon juice; 1 slice of toasted bread
BREAKFAST: 1 glass of vegetable milk; 2 wholemeal biscuits; 1 cup of green tea
MORNING SNACK: 1 fishing
LUNCH: mixed salad; paccheri with swordfish sauce
AFTERNOON SNACK: 2 apricots
DINNER: Tomato and celery salad; bass in foil; baked potatoes
BREAKFAST: 1 glass of HD milk and 1 slice of toasted bread; 1 cup of green tea
SNACK MORNING: 1 slice of melon
LUNCH: mixed salad; lentils with eggplant cold mashed potatoes
AFTERNOON AFTERNOON: 1 centrifuged of fruit and vegetables
DINNER: salt steak; sautéed zucchini; 1 slice of toasted wholemeal bread
BREAKFAST: 1 yogurt with 1 slice of toasted wholemeal bread; 1 cup of green tea
MORNING SNACK: 3 slices of pineapple
LUNCH: lettuce and rocket salad; couscous with seafood
AFTERNOON SNACK: mixed fruit salad
DINNER: omelette with spinach; radicchio and walnut salad; 1 slice of toasted wholemeal bread