He is one of the leading Italian experts in dietetics, also known internationally, and we see him very often on TV.
He is the author of books and often writes in major newspapers. But above all he is a champion of the Mediterranean diet.

This is Professor Giorgio Calabrese , who teaches dietetics and nutrition at the Universities of Turin and Naples and is often consulted on TV when it comes to proper nutrition) and food choices to stay fit .

Well, if you want to lose a few pounds in a short time, let’s follow Dr. Calabrese’s advice to lose a size for the summer, with a sample menu. And on page two, all of Dr. Calabrese’s diets.

DIET OF THE CALABRIAN DOCTOR TO LOSE 5 KG FOR THE SUMMER

THE EXAMPLE MENU TO LOSE 5 KG FOR THE SUMMER

Breakfast 

Coffee or tea with 150 ml of semi-skimmed milk + a teaspoon of sugar or honey.
As an alternative to milk, 125 grams of 0% fat yogurt of your choice + a cup of green tea with a level teaspoon of honey.
A wholemeal toast with 1 teaspoon of jam with no added sugar + 150 grams of fruit including strawberries, cherries, kiwis. As an alternative to fruit, if we consumed yogurt: a fresh orange juice.

Snack.
A vegetable and fruit juice or a vegetable and fruit smoothie with 150 grams of cucumbers, fennel + 100 grams of peach, orange, kiwi or melon.  

Lunch, choose between.

• Caprese with 250 grams of tomatoes, a teaspoon of oil, 100 grams of light mozzarella or 50 grams of scamorza or feta cheese, salt, oregano or basil. A mixed salad, large portion, with lemon juice or apple cider vinegar + a teaspoon of oil.
• A plate of rice or pasta salad obtained by draining 50 grams of wholemeal al dente pasta or rice for raw rice, cherry tomatoes, basil, pepper salads. In addition, a small box of natural tuna, lemon juice or vinegar and a teaspoon of oil, or 100 grams of boiled shrimp tails or 50 grams of mozzarella.
• Defatted ham or bresaola, about 70 g, with 2-3 slices of cantaloupe melon + fennel salad with a teaspoon of oil and apple cider vinegar.
• Salad with a sliced ​​cucumber or half a stalk of sliced ​​celery, raw red onion to taste, a can of natural tuna or 100 grams of crown beans or boiled chickpeas from a glass jar, a teaspoon of oil. A serving of boiled or grilled asparagus with a teaspoon of oil and lemon juice.
• Panzanella with 60 grams of wholemeal bread or 55 grams of stale durum wheat bread, quickly passed in water and seasoned with tomatoes, raw red onion, basil or oregano, wine vinegar, a teaspoon of oil, salt and pepper. You can a small box of natural tuna. A portion of grilled courgettes with a teaspoon of oil and fresh aromatic herbs.
• Bruschetta of 50 grams of toasted durum wheat bread or wholemeal frisella with tomatoes, rocket, cucumbers, two teaspoons of oil, oregano. 50 grams of defatted raw ham or primosale cheese.
  At the end of the meal: a slice of fruit of your choice from oranges, kiwis, strawberries, red fruits.

Snack.
A cup of green tea. Plus a smoothie like the morning one, or a medium peach or an orange or three apricots or medlars.

Dinner, the options.

Lean meat between veal, chicken, turkey or grilled fish including cod, hake, swordfish, fresh tuna, squid, octopus, sea bream (100/130 gr) with a side dish of 200 grams of vegetables chosen from zucchini, peppers, spinach, fennel, cauliflower, asparagus, artichoke hearts, rocket, and a teaspoon or two level of oil.
As an alternative to meat and fish, 100 grams of lean ricotta or two small eggs (once a week) or 100 grams of beef (once a week) or 50 grams of cheese including primosale, stracchino, feta or 30 grams of aged cheese.
Plus a 25 gram slice of wholemeal bread or 100 grams of boiled potatoes and 100 grams of strawberries, pineapples, red fruits, apricots, kiwis. Alternatively, for those who do not want fruit, 40 grams of wholemeal bread in all and a sugar-free herbal tea.

* the quantities are indicative and by way of example. 

Discover in detail all the diets of the Calabrian professor on page two.