Following the article I wrote about nutritionist  Kathie Madonna Swift  and her book, also published in Italy with the title ” The diet for a healthy intestine “, in which the doctor explains how to implement a diet for a flat stomach by rebalancing the bacterial flora and reducing gastrointestinal disorders, at the request of a reader, I propose examples for the menus of the first two weeks. With a clarification: if the menus convince us, perhaps it is advisable to buy the book to consult the recipes in detail and have that essential know-how to approach the diet correctly, which I remind you lasts 4 weeks

The first two weeks are in fact more low-calorie and restrictive: certainly effective to make us lose a few pounds immediately, but, not being personalized and calibrated on us, they can be too drastic, especially if we do not follow them with the two weeks of “integration”. So these examples serve as a general “idea” of Dr. Swift’s flat stomach diet , and not as an alternative to reading the book .

In fact, if we have no idea how certain foods affect our bacterial flora, we could not continue the slimming process and thus obtain all the benefits of this particular regimen.
That said, let’s see the first two weeks of the diet in this and the other article. These two weeks are followed by another two weeks of maintenance at 1600 calories. If you want to read the premise, check out the previous article on the Swift Diet, here .

SWIFT FLAT BELLY DIET 
FOODS EXCLUDED:
milk and derivatives, most cereals with gluten, some types of fruit, granulated sugar and sweets with sugar, alcohol, coffee, animal fats, garlic and onion and foods with a high content of fodmap (to know what fodmaps are, click here ).
Seasoning rules: free spices, free aromatic herbs and up to two tablespoons of oil per day. Yes to one tablespoon of honey per day (maximum).

GOAL: LOSE UP TO 3 KG IN TWO WEEKS

FIRST WEEK MENU: two kilos away!
(1200 calories)
The first part of the Swift diet provides around 1,200 calories per day.  
Breakfast and snacks are valid for every day. 
Breakfast: 60 g of boiled oat flakes in 200 ml of soy or rice milk, + 1 teaspoon of maple syrup or honey + 300 g of berries of your choice + centrifuged of 1 grapefruit with 2 carrots and a rib celery; tea + a teaspoon of honey.
Snacks: Choose an option from an orange, 2 mandarins, 2 kiwis, 300g strawberries, 250g winter melon for the afternoon. For those who want a mid-morning snack, I recommend using the breakfast juice.

MONDAY
Lunch: 150g of grilled chicken with a free quantity of lettuce salad and a banana (about 100-120g for every day).
Dinner: two medium potatoes and a medium portion of carrots boiled together (for carrots you can go by eye, but two medium ones are fine) + 50 g of Parmesan.

TUESDAY
Lunch: two hard-boiled eggs with green salad with free quantity of bean sprouts + a banana.
Dinner: 200 g of baked perch with two medium boiled potatoes, baked in foil or purée