Start this today Diet per lose weight – about 3 kg in just 7 days e maintain weight throughout the autumn 2021. Are you looking for a last minute program to quickly lose a few extra pounds? The most effective answer is simple and already written in your genes. And the diet Mediterranean. Nutrition based on the consumption of foods that spontaneously offers the territory in which we live. Fruit. Vegetables. Legumes and cereals. Balanced and rich in healthy nutrients, it is the one that best meets your body’s needs.
To propose the diet per lose weight in a modern key it is the nutritionists of the Santagostino Center in Milan who take up the principles of the typical diet of the Mediterranean basin. Followed by our ancestors, and integrates them with those of chrononutrition. That teaches you to eat foods at the time of day the body metabolizes them better.
▼ Click below for the weekly diet ▼
MONDAY / 1st DAY
– ON AWAKENING: two glasses of room temperature or lukewarm water. – BREAKFAST: 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon, no more than three times a week because they are richer in salt. – MORNING SNACK (ABOUT 10 AM) 2 small seasonal fruits (e.g. apricot, plum) + 10 grams of dried fruit (e.g. 1 walnut, 2 hazelnuts). – LUNCH: Grilled aubergines / courgettes + quinoa with vegetables and hazelnuts (or wholemeal pasta or other grains with vegetables). – AFTERNOON SNACK (APPROX 4.30 PM) 1 large seasonal fruit (e.g. peach) or a jar of skyr yogurt. – DINNER: mixed seasonal boiled vegetables + 1 slice of turkey + 1 egg.
TUESDAY / 2nd DAY
– ON AWAKENING: two glasses of room temperature or lukewarm water. – BREAKFAST: 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon, no more than three times a week because they are richer in salt. – MORNING SNACK (ABOUT 10 AM) 2 small seasonal fruits (e.g. apricot, plum) + 10 grams of dried fruit (e.g. 1 walnut, 2 hazelnuts). – LUNCH: vegetables + cream of zucchini, asparagus and spinach with buckwheat. – AFTERNOON SNACK (APPROX 4.30 PM) 1 large seasonal fruit (e.g. peach) or a jar of skyr yogurt. – PRICE: fennel or other seasonal vegetables + grilled or baked fish steak (tuna / swordfish / salmon).
WEDNESDAY / 3rd DAY
– ON AWAKENING: two glasses of water at room temperature. Or lukewarm. – BREAKFAST: 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon, no more than three times a week because they are richer in salt. – MORNING SNACK (ABOUT 10 AM): 2 small seasonal fruits (for example apricot. Or plum). Plus 10 grams of dried fruit (eg 1 walnut, 2 hazelnuts). – LUNCH: green beans. Plus spelled salad with grilled chicken and dried cherry tomato pesto. – SNACK AFTERNOON (APPROX 4.30 PM): 1 large seasonal fruit (e.g. peach). Or a jar of skyr yogurt. – PRICE: julienne carrots or other vegetables. More white fish to taste (even frozen) seasoned with lemon juice and flavorings.
THURSDAY / 4th DAY
– ON AWAKENING: two glasses of water at room temperature. Or lukewarm. – BREAKFAST: 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon. Not more than three times a week because they are richer in salt. – SNACK MORNING (ABOUT 10 AM): 2 small seasonal fruits (for example apricot, plum). Plus 10 grams of dried fruit (eg 1 walnut. 2 hazelnuts). – LUNCH: mixed salad with sprouts. Plus wholemeal orecchiette with vegetable and nut pesto. – SNACK AFTERNOON (APPROX 4.30 PM) 1 large seasonal fruit (eg peach). Or a jar of skyr yogurt. – PRICE: vegetable soup. More stir-fried chicken with celery and lime. And 1 egg.
FRIDAY / 5th DAY
– ON AWAKENING: two glasses of water at room temperature. Or lukewarm. – BREAKFAST 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon. Not more than three times a week because they are richer in salt. – MORNING SNACK (ABOUT 10 HOURS) 2 small seasonal fruits (for example apricot, plum) + 10 grams of dried fruit (for example 1 walnut, 2 hazelnuts). – LUNCH: vegetable soup. More bean balls. And escarole salad. – SNACK AFTERNOON (APPROX 4.30 PM) 1 large seasonal fruit (eg peach). Or a jar of skyr yogurt. – DINNER: zucchini. More legume soup.
SATURDAY / 6th DAY
– ON AWAKENING: two glasses of water at room temperature. Or lukewarm. – BREAKFAST 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon, no more than three times a week because they are richer in salt. – SNACK MORNING (ABOUT 10 AM) 2 small seasonal fruits (for example apricot. Or plum). Plus 10 grams of dried fruit (eg 1 walnut, 2 hazelnuts). – LUNCH: peas. And wholemeal pasta with tomato. – SNACK AFTERNOON (APPROX 4.30 PM) 1 large seasonal fruit (eg peach) or a jar of yogurt skyr. – DINNER: grilled vegetables + sliced beef or grilled fillet.
SUNDAY / 7th DAY
– ON AWAKENING: two glasses of room temperature or lukewarm water. – BREAKFAST 1 seasonal fruit + tea / herbal tea / coffee + 1 teaspoon of organic honey + wholemeal / rye bread or 2 rusks with jam / honey or porridge. Savory alternative: wholemeal / rye bread + bresaola / roast turkey / smoked salmon, no more than three times a week because they are richer in salt. – SNACK MORNING (ABOUT 10 AM) 2 small seasonal fruits (for example apricot. Plum). Plus 10 grams of dried fruit (eg 1 walnut. 2 hazelnuts). – LUNCH: free meal. – SNACK AFTERNOON (APPROX 4.30 PM) 1 large seasonal fruit (eg peach) or a jar of yogurt skyr. – PRICE: vegetable soup. And steamed or baked fish.
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