When you have little time available and the need to get back in shape, a targeted diet becomes precious. In simple terms, if we want to detox or have to put on a bathing suit and still have an annoying bacon, this five-day diet is not conclusive but it can reverse a trend. It is a rather strict diet, fats are absent and animal proteins reduced to a minimum. It provides a unique menu, both for him and for her; to meet the different caloric needs for him the doses can be slightly increased. Fats must be limited, sugars controlled and abundant with vegetables and low-calorie foods, but at the same time tantalizing and satiating. Due to its low supply of nutrients it should not be continued for more than five days and at its end, it must be rebalanced.
Me too’water can be a valid ally: it helps by accelerating the effects of the diet, losing weight more quickly and mitigating the sense of hunger. The recommendations are very simple: drink 8-10 glasses distributed throughout the day. Water is the dietary food par excellence, it does not provide calories, has a draining function and helps us eliminate toxins and waste. Furthermore, drinking two glasses before breakfast, lunch and dinner allows us to reach the sense of satiety much more quickly during the meal.
Rules to follow
- Do not think that the pasta or bread present in the diet make you fat: they serve to cover the dose of complex carbohydrates and give us a “sense of well-being”.
- In addition to the coffee indicated in the menus, two or three more can be consumed.
- Lunch and dinner can be reversed.
- If you are very hungry, increase the dose of vegetables but do not add seasonings, in addition to the sauces allowed.
- Those who are used to drinking wine can drink a glass during the meal.
- The weight of the food refers to the raw weight and net of waste.
- Adequate sporting activity will allow you to reach an optimal state of health and burn excess calories in a healthy way.
- If you are not in good health, ask your doctor first if you can do this diet.
Sauces granted
There is a wide choice of sauces to add flavor to dishes: balsamic and normal vinegar, soy sauce, orange juice, lemon juice, mustard, tabasco are allowed. Furthermore, it can be cooked with vegetable cube, with cube broth, with wine, tomato, oregano, capers, anchovies, basil, garlic, onion, chilli. Here are some ideas
| Tomato sauces | Sauces with yogurt | Salad sauces |
| Tomato oregano and capers | Tabasco yogurt and chives | Mix orange juice, mustard, balsamic vinegar |
| Tomato garlic and basil | Yogurt and mustard | |
| Chopped anchovies and tabasco tomato | Yogurt e curry | |
| Tomato with garlic, chilli, | Yogurt gherkins, olives and chopped capers | |
| onion and basil | Aromatic vinegar and basil yogurt | |
| Chopped basil yogurt, garlic, pecorino cheese | ||
| Yogurt with mentuccia | ||
| Yogurt and soy |
First day of diet
Breakfast
2 glasses of water
Coffee or tea with sweetener
1 glass of semi-skimmed or vegetable milk
3 rusks or whole grains 30 g
Mid morning
1 fruit or 1 serving of nuts (10 almonds or 3 walnuts or 15 pistachios)
Lunch
2 glasses of water
Smoked salmon g 80
1 plate of green salad with sauce to taste
Snack
1 low-fat yogurt or 1 serving of nuts (10 almonds or 3 walnuts or 15 pistachios)
Price
2 glasses of water
Bread croutons g 60
Vegetable casserole
Ingredients for 2 people: 300 g of artichokes, 100 g of courgettes, 2 large potatoes, 300 g of green beans, 300 g of aubergines, half a nut, parsley, marjoram, a lemon, a clove of garlic, salt, chilli.
Execution: remove the hardest leaves from the artichokes, wash them with water and the juice of half a lemon, dry them and cut them into thin slices. Clean aubergines, courgettes, potatoes and cut them into slices. Clean the green beans and chop the parsley, marjoram and garlic. Take a non-stick baking pan and cover the bottom with the vegetables. Emulsify the lemon with salt, chilli, marjoram, parsley and garlic and pour it over the vegetables. Dissolve the nut in a glass of hot water. Pour two tablespoons of the resulting broth over the vegetables, mix and add the rest. Cover with parchment paper and bake at 180 degrees for 15 minutes. Take out the pan, turn the vegetables and finish cooking for another 15 minutes without baking paper.
After dinner
A fruit of your choice or a square of dark chocolate
Second day of diet
Breakfast
2 glasses of water
Coffee or tea with sweetener
1 glass of semi-skimmed or vegetable milk
3 rusks or whole grains 30 g
Mid morning
A fruit or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Lunch
2 glasses of water
1 wholemeal sandwich
1 plate of grilled vegetables
Snack
A low-fat yogurt or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Price
2 glasses of water
1 wholemeal sandwich
1 salad plate with sauce to taste
Crazy water fish
Ingredients for 2 people: 400 g of sea bass fillets, 2 cloves of garlic, 10 cherry tomatoes, 10 olives, capers, 1 bunch of parsley, 2 tablespoons of white wine, 2 teaspoons of extra virgin olive oil, salt, pepper.
Execution: wash the fish fillets and place them in a shallow pan half full of water. Arrange on top of the cleaned tomatoes, cut in half, the chopped parsley, capers and sliced garlic; sprinkle with wine, salt and pepper. Cover and cook for about 15-20 minutes. Arrange the fish on a tray with some of its cooking liquid and drizzle with oil.
After dinner
A fruit of your choice or a square of dark chocolate
Third day of diet
Breakfast
2 glasses of water
Coffee or tea with sweetener
1 glass of semi-skimmed or vegetable milk
3 rusks or whole grains 30 g
Mid morning
A fruit or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Lunch
2 glasses of water
1 wholemeal sandwich
1 plate of cooked and raw vegetables with sauce to taste
Snack
A low-fat yogurt or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Price
2 glasses of water
Fusilli peas and curry
Ingredients for 2 people: 160 g of fusilli, 300 g of frozen peas, 1 shallot, half a nut, parsley, 1 level teaspoon of curry, 1 jar of low-fat yogurt, salt and chilli.
Execution: wash the parsley and chop thinly with the shallot. Put the mince in a non-stick pan with ½ glass of water, melt the nut in it and let it dry over low heat. Add the peas and cook. Drain the pasta al dente and pour it into a bowl where you have blended the yogurt with a teaspoon of curry. Add the peas and chopped parsley, mix well and serve.
After dinner
A fruit of your choice or a square of dark chocolate.
Fourth day of diet
Breakfast
2 glasses of water
Coffee or tea with sweetener
1 glass of semi-skimmed or vegetable milk
3 rusks or whole grains 30 g
Mid morning
A fruit or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Lunch
2 glasses of water
1 cup of fruit salad
or 1 large slice of watermelon
Snack
A low-fat yogurt or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Price
2 glasses of water
Pancotto with turnip tops
Ingredients for 2 people: 1 kg of turnip greens, 1 leek, 1 clove of garlic, 160 g of Apulian bread, 2 teaspoons of extra virgin olive oil, black pepper.
Execution: clean the buds well. Bring a half-full pot of salted water to a boil, add the vegetables, salt and garlic clove, cover and simmer over low heat. Once the vegetables are cooked, remove the garlic, add the chopped bread and continue cooking for another 5 minutes to soften the bread. Thinly slice the leek and place it on the bottom of a bowl. Drain the vegetables and the bread and pour them into the bowl, season with the two teaspoons of oil, season with salt and sprinkle with a little black pepper.
After dinner
A fruit of your choice or a dark chocolate square
Fifth and last day of the diet
Breakfast
2 glasses of water
Coffee or tea with sweetener
1 glass of semi-skimmed or vegetable milk
3 rusks or whole grains 30 gr
Mid morning
A fruit or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Lunch
2 glasses of water
1 wholemeal sandwich
1 plate of raw fennel and spinach salad with sauce to taste
Snack
A low-fat yogurt or a portion of nuts (10 almonds or 3 walnuts or 15 pistachios)
Price
2 glasses of water
2 lesse potatoes
Swordfish At Pizzaiola
About 360 kal per serving
Ingredients for 2 people: 2 slices of swordfish 400 g, 1 box of peeled tomato fillets, 2 teaspoons of oregano, 1 clove of garlic, 8 pitted black olives, capers, 4 tablespoons of white wine, 2 teaspoons of extra virgin olive oil , 1 salted anchovy, chilli and salt.
Execution: drain the tomato fillets, put them in a non-stick pan with the olives, anchovies, capers, oregano, garlic, chilli and cook for about 10 minutes. Infuse the fish for a few minutes in white wine. Place it in the pan with the tomatoes and cook on both sides, taking care to cover them with the sauce. Add the oil.
After dinner
A fruit of your choice or a dark chocolate square
.