In his book “Always Hungry?”, The famous dietician Dr. Ludwig explains how it is possible to lose weight thanks to a hormonal diet that also reduces nervous hunger and the craving for sweets. I have already spoken here of Ludwig and here of the principles of his hormonal diet. Since, as I have already written in previous articles, with Dr. Ludwig’s hormonal diet you don’t count calories, but you pay attention to food portions, some have asked me for a weekly diet menu.

In this article we see how to do Dr. Ludwig’s hormonal diet, which is divided into two phases. In the first phase, I lose 3-4 kilos in two weeks (PLAN 1). In the second, half a kilo is lost per week (PLAN 2). The third is the maintenance phase or PLAN 3. To see the list of foods see this article. 

HORMONAL DIET OF DOCTOR LUDWIG: PLAN 1.

The plan must be followed without interruption for two weeks.

Breakfast. Choose between.

• A diet shake to make with a scoop of whey protein or organic vegan protein, a 100 gram banana, 10 peanuts + a glass of water. As an alternative to proteins: 150 grams of 0% white skimmed Greek yogurt + stevia.
•  Two eggs + one egg white cooked in a pan with two level teaspoons of oil or butter, 100 grams of kiwi or red fruits of your choice, 100 grams of white skimmed Greek yogurt.
  Add coffee or tea of ​​your choice with stevia to options.

Snack, two a day. Choose between.

• 15 grams of almonds or pistachios or oily fruit mix.
• 100 grams of apple + 20 grams of Grana Padano or Parmesan cheese or a teaspoon of peanut butter instead of cheese.
• A carrot + a cucumber + a teaspoon of almond or peanut butter.

Lunch. Choose between.

• Salad with 50 grams of mozzarella or feta or 30 grams of aged cheese, 100 grams of drained chickpeas (or other legumes), a medium tomato or half fennel or 100 grams of grated carrots, a cucumber, a handful of salad of your choice or raw spinach, a level teaspoon of oil + lemon juice or wine vinegar, salt, pepper, oregano. A sugar-free herbal tea. As an alternative to chickpeas: 70 grams of smoked salmon, but oil must be avoided.
• 125 grams of grilled chicken, spinach or other leafy vegetables steamed at will, a tablespoon of oil + one of grated parmesan. A mandarin or half an orange after a meal + a walnut.
  Instead of chicken: turkey breast or cod for the same weight or 80 grams of grilled tofu or 130 grams of shelled mussels / shrimp or 130 grams of squid.
• 100 grams of veal with tomato sauce, basil or oregano, garlic, a teaspoon of oil or alternatively a hamburger with the same quantity of ground veal flavored with a spoonful of parmesan. 200 grams of zucchini or mushrooms or peppers stir-fried with a teaspoon of oil. A sugar-free herbal tea.
  Instead of veal: 60 grams of tempeh.

Dinner. Choose between.

• A portion of vegetable soup without legumes or potatoes with a teaspoon of oil. 80 grams of cooked ham or bresaola or alternatively 120 grams of white fish cooked without fat but with aromatic herbs (cod, plaice, sea bream, sea bass) or alternatively 80 grams of grilled tofu with aromatic herbs.
• 200 grams of cauliflower / broccoli / asparagus / sprouts boiled and au gratin with two tablespoons of grated parmesan. 80 grams of cooked ham or bresaola or alternatively 120 grams of white fish cooked without fat but with aromatic herbs (cod, plaice, sea bream, sea bass) or alternatively 80 grams of grilled tofu.
• A portion of vegetable soup without legumes or potatoes with a teaspoon and a half of oil + 100 grams of black beans from a jar (or cannellini beans or lentils).
  As an alternative to minestrone: cook 200 grams of vegetables of your choice and blend them with a cup of vegetable broth and a teaspoon of oil.

After dinner. A fruit of your choice from 100 grams + 5 grams of dark chocolate.