By a weekly low calorie diet, we hear a controlled diet who makes us losing weight because it provides nutrition with a certain number of calories, less than those that the body uses to perform all its physiological functions. In order to burn excess calories and therefore to ensure that the diet can be fully effective, you must practice moderate physical activity: you do not necessarily need to practice only one sport, even walking briskly, or the stairs are a good way to increase the calories we burn and therefore to make the body more toned and drier.
In particular, there are therefore very few foods to be excluded from the diet entirely. The hierarchical scale of preferred foods is as follows: water, fruits and vegetables, whole grains, spices, dairy products and milk, olive oil, fish, meat and sweets.
There are also basic rules for a low calorie diet which traces the Mediterranean diet, in particular the daily menu should include 3 servings of unrefined cereals, for example whole wheat pasta and rice, oats, spelled, 6 servings of vegetables of your choice, 3 servings of fruit, 2 servings of servings. of milk and dairy products, at least 1.5-2 liters of pure water per day. As a preferred condiment is above all olive oil, salt should be used in moderation and, if desired, it can be replaced by spices. During the week, 5 or 6 servings of fish, preferably blue fish rich in good fats, 4 servings of white meat, red meat is not allowed more than 4 times a month, legumes and nuts, 3 eggs and 3 candies. Below we offer the weekly menu on a low-calorie diet.
Weekly low-calorie diet: balanced menu
A diet of this type especially favors the consumption of vegetables, there is no shortage of proteins and carbohydrates because the important thing is that the diet optimally balances all the nutrients necessary for our body.
Monday
Breakfast: a cup of semi-skimmed milk, 3 whole wheat crackers accompanied by 30 grams of sugar-free jam
Snack: low-fat Greek yogurt or fresh fruit
Lunch: vegetables to taste, 100 grams of mozzarella, accompanied by vegetables to taste, 2 slices of whole grain bread. Use olive oil as a seasoning
Snack: fresh fruit to taste
Dinner: slice of grilled turkey with vegetables to taste or a plate of spaghetti with garlic, oil and chilli.
Breakfast of mardi : 200 grams of low fat yogurt or a glass of skimmed milk, with 3 whole wheat crackers spread with jam without added sugar.
Snack: fruit of your choice
Lunch: with 2 tomatoes in salads seasoned with half a teaspoon of olive oil.
Snack: a handful of nuts with 2 whole grain crackers.
Dinner: 60 grams of rice or spelled with vegetables to taste
Wednesday
Breakfast: a cup of partly skimmed milk with 3 whole wheat crackers to spread with 30 grams of unsweetened jam
Fresh fruit snack of your choice
Lunch: boiled rice seasoned with olive oil and vegetables to taste
Snack: fresh fruit of your choice or a handful of almonds and walnuts
Dinner: dried lentils with vegetables to taste
Thusday
Breakfast: a cup of partly skimmed milk, whole wheat crackers, coated with light jam
Snack: fresh fruit from your
Lunch: Salad and flavored tomatoes seasoned with extra virgin olive oil, feta cheese and whole wheat bread
Snack: fresh fruit to taste
Dinner: baked chicken breast, seasoned with olive oil and 3 slices of whole-grain bread.
Breakfast from Friday : 200 grams of low-fat yogurt or 200 grams of partly skimmed milk with 3 tablespoons of muesli without added sugar.
Snack: fresh fruit to taste
Lunch: drained canned chickpeas, served with vegetables of your choice, 30 grams of whole wheat bread
Snack: a low-fat yogurt.
Dinner: green salad of tomato cod and olives seasoned with a teaspoon of olive oil and 30 grams of whole grain bread.
Breakfast of Saturday : a glass of partly skimmed milk, 3 whole wheat crackers and spread with light jam
Snack: dried fruits of your choice, for example walnuts or almonds.
Lunch: Shrimp salad seasoned with half a teaspoon of olive oil and a slice of bread.
Snack: a low-fat yogurt.
Dinner: Pesto pasta with a teaspoon of parmesan cheese and for the second veggies to taste, the sweet tooth can indulge in a margherita pizza.
Breakfast of Sunday : a cup of partially skimmed milk and a slice of whole grain pancarré to spread with a light cheese and a teaspoon of sugar-free jam.
Snack: fresh or dried fruit of your choice.
Lunch: boiled rice with vegetables of your choice and half a teaspoon of olive oil
Snack: a low-fat yogurt
Dinner: a burger sandwich provided it is light without added sauce but accompanied by salad and slices of tomato with the taste and fruit of your choice. To get closer to beauty, we can also indulge in the chocolate of our choice, always without exceeding.
