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Le razioni per non mettere su ciccia

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Ecco qui riportato un esempio, facile da seguire, di regime alimetare giornaliero per una donna dai 20 ai 40 anni che svolge un lavoro medio-sedentario, che è in buona salute e voglia perdere qualche chilo di troppo.

Mattino

1 bicchere di succo al pompelmo= 50 kcalhhHH

1 uovo alla coque= 150 kcal

1 caffè con latte (senza zucchero)= 20 kcal

 

Pranzo

150 g insalata mista (lattuga, pomodori, cetrioli)= 50 g

olio 5 g= 45 kcal

100 g pollo arrosto= 175 kcal

50 g pane integrale= 120 kcal

1 caffe dolcificato con fruttosio= 20 kcal

 

Metà pomeriggio

1 mela= 40 kcal

1 yoghurt magro= 50 kcal

 

Cena

70 g pasta= 180 kcal

condimento 5 g olio= 45 kcal

100 g fagiolini lessati o bietole o coste= 20 kcal

1 bicchere di vino= 75 kcal

 TOTALE 1200 KCAL

 

Questo regime alimetare di circa 1200 kcal indicativamente può essere adottato da tutti. Non va ripetuto per molto tempo. Si può variare il menù: ad esempio 100 g di pollo possono essere alternati con 100 g di tacchino, di maiale magro, 50 g di prosciutto crudo 0 100 g di prosciutto cotto magro.

Potete rinuciare all'uovo al mattino, inserendo 60 g di formaggio (ricotta, groviera) alla sera.

Nell'insalata mista potere inserire tutte le verdure disponibili ricordando che 100 g di verdura fresca non condita oscillano tra 20 e 40 kcal.

 

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