The Vitamin D Diet is a 7-day program useful for weight loss in the winter, during the change of seasons and if you spend too much time at home. This diet, devised by science journalist Alisa Bowman with the advice of Dr. Melinda Ring, director of the Northwestern Center for Integrative Medicine in Chicago, is designed to introduce more foods that contain vitamin D without artificially supplementing it.

This allows many people who lead a sedentary lifestyle and little outdoors to rebalance their vitamin D levels and improve the health of hormones, the immune system and metabolism.

The vitamin D diet, which involves 1400 calories a day, consists of a simple meal plan that you can follow for at least a week. Then you can go on if you still want to lose weight. Every week you lose a pound to a pound without going hungry and feeling better and more energetic.
In the plan the substitutions to vary the menu.

As always, consult your doctor before embarking on a diet.

THE VITAMIN D DIET: 7 DAYS MENU

The diet is designed for a sedentary woman who can train at home; for a man, the asterisk quantity is increased by 20 grams.
Lunch and dinner can be reversed.

• Activities.

• 10 minutes of jumping rope or jogging in place twice a day.
• 20 minute workout three times a week.
• 20 minute walk home: See the links in this article , 4 times a week .

Monday 

Breakfast
30 * grams of Kellogs or All Bran cereals in 150 ml of Accadì skim milk or Calcium plus Parmalat with stevia or sweetener or soy milk with added vitamin D. Coffee or tea with sweetener. 125 grams of strawberries or plums or red fruits + 5 almonds or 10 grams of milk chocolate.

Snack: a hard-boiled egg or 20 grams of Grana Padano / Parmesan cheese + a cup of green tea with sweetener.

Lunch : 60 * grams of smoked salmon with green beans or tomatoes (200-250 grams) in a salad with a teaspoon of oil + 50 * grams of sweet corn. A cup of green tea or coffee with sweetener.

Snack: 100 grams of apple or pear or 130 grams of strawberries or plums or half a banana + 100 grams of cottage cheese or 70 grams of ricotta, sweetener and cinnamon.

Dinner: 50 * grams of medium-sized pasta al dente with 100 grams of mushrooms or artichoke hearts or asparagus tips, a teaspoon of butter, 50 * grams of minced chicken or turkey or 40 grams of minced veal or cooked ham diced, salt and pepper. Herbal tea to taste with sweetener. *

Extra: 20 grams of Grana Padano or Parmesan cheese with a level teaspoon of honey or 125 grams of whole white yogurt.

Tuesday

Breakfast: 25 grams * of toast with 50 * grams of ricotta and a teaspoon of jam. 100 ml of milk (see Monday) pureed with 100 grams of strawberries or half a pear, cinnamon and sweetener.

Snack: 150 grams of orange.

Lunch: turkey burger of 100 * grams or 100 grams of defatted veal slice or 80 grams of meat in jelly. Mixed salad with a quarter of bell pepper, a cucumber, a salad tomato, a quarter of a red onion, 3 black olives cut into pieces, 40 * grams of crumbled feta and a teaspoon of oil. Alternatively: mixed salad with 50 * grams of light mozzarella, 100 grams of carrots, 100 of datterini tomatoes and a level teaspoon of oil. Herbal tea with sweetener.

Snack : 50 grams of banana pureed with 100 ml of milk.

Dinner : 120 * grams of baked tilapia, hake or cod with a teaspoon of grated parmesan and chopped herbs, in a non-stick container. 25 grams * of toast. Sautéed courgettes or squash or mushrooms with a teaspoon of butter.
5 grams of milk chocolate.

Extra: 20 grams of Grana Padano or Parmesan cheese with a teaspoon of honey.