Come fare una dieta personalizzata equilibrata

Come fare una dieta personalizzata equilibrata

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Perdere i chili in eccesso è senza dubbio il problema che accomuna tutti noi, infatti chi più chi meno, alla fine desideriamo raggiungere il nostro peso forma e avere un fisico che sprigioni salute. E’ vero anche che siamo portati il più delle volte a pensare di intraprendere una dieta o prima la stagione estiva o immediatamente dopo le abbuffate natalizie, e questo ci porta ad ottenere il famoso effetto yo-yo nel quale tutti i chili perduti male, vanno poi ripresi con l’aggiunta. Ecco perché a seguire troverete un esempio di menù settimanale da poter seguire che vi permetterà di perdere fino a 5 chilogrammi in due settimane, con alcuni consigli per riuscire a rendere la vostra dieta sana ed equilibrata.

I consigli per una dieta equilibrata

Sappiamo benissimo che perdere peso significa cambiare totalmente il regime alimentare e mutarlo in una dieta ipocalorica, nella quale sarete in grado di assumere un massimo di 800 Kcal a giorno, a dispetto delle 1.400 Kcal comunemente ingerite da un adulto medio. Il primo passo da fare è la selezione degli alimenti e delle bevande; sarete dunque in grado di personalizzare interamente la vostra dieta scegliendo voi cosa mangiare da una lista di alimenti e metodi di cottura permessi. In sostanza dovrete abolire totalmente il consumo di dolci e carboidrati, e prediligere invece i seguenti cibi: frutta, verdura, carni bianche, cereali, legumi e pesce. Per quanto concerne invece le bevande, dovrete abolire totalmente il consumo di alcolici o bibite gassate, mentre invece saranno ammesse: tisane depurative, tè, caffè, aranciate, limonate, succo di pompelmo e ovviamente almeno due litri di acqua al giorno non gassata. Stando adesso ai metodi di cottura permessi dalla dieta equilibrata della quale andremo a riportare un esempio di menù settimanale, potete solo cucinare gli alimenti così come segue: a forno, alla griglia, a vapore, bolliti o meglio ancora nel caso delle verdure consumarle crude.

Dieta equilibrata esempio di menù settimanale

Lunedi: a colazione un caffè amaro o un bicchiere di latte scremato zuccherato solo con edulcorante; a pranzo 120 gr di petto di pollo grigliato accompagnato da un’insalata mista di lattuga e mais; a cena infine due mele cotte a forno da accompagnare a tre fette biscottate integrali e una tisana depurativa prima di andare a letto.

Martedì: a colazione un caffè amaro o in alternativa anche un succo di frutta; a pranzo una scatoletta di tonno al naturale da accompagnare con un’insalata di pomodori condita con poco olio e sale; a cena invece 200 grammi di fiocchi di latte da accompagnare ad un’insalatona di lattuga verde, mais, pomodori e petto di pollo grigliato a cubetti. Frutta a volontà.

Mercoledì: a colazione uno yogurt magro; a pranzo una piccola orata da 100 grammi da cuocere al vapore o al cartoccio e da unire ad un contorno di due patate medie bollite; a cena fagiolini bolliti conditi con poco olio e sale. Frutta a volontà.

Giovedì: a colazione un caffè nero amaro; a pranzo 120 gr di minestrone condito con poco olio e sale; a cena invece un filetto di merluzzo da 100 grammi bollito e da accompagnare ad un’insalata mista di verdure a piacere. Frutta a volontà.

Venerdì: a colazione un succo di frutta, a pranzo 100 gr di lenticchie bollite condite con poco olio, mentre a cena invece una coscia di pollo di media grandezza da cuocere alla griglia condita con poco olio. Frutta a volontà.

Sabato: a colazione un caffè nero, a pranzo 80 gr di formaggio light cremoso da accompagnare a tre fette biscottate; mentre invece a cena 3 zucchine bollite da accompagnare a 100 gr di ceci lessi. Frutta a volontà.

Domenica potete saltare la dieta mangiando ciò che desiderate pur rispettando l’assunzione delle calorie come fatto durante i giorni precedenti, e dal lunedì seguente potete riprendere la vostra dieta.


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