Go on an October diet, using seasonal foods to prepare for the cold and lose weight, stimulating metabolism and the immune system to prevent seasonal ailments and at the same time lose weight. Here is an October diet plan of about 1350 calories (if you are a woman) and 1700 if you are a man to lose 3 to 4 kilos per month by filling up with antioxidants and the right fibers that stimulate intestinal regularity , with low-calorie dishes but tasty and customizable.

DIET OF OCTOBER: THE HEALTHY AND SEASONAL REGIME

Breakfast, choose from 3 options.

• A: water acidulated with lemon juice. Porridge with 35 grams of oat flakes cooked in 250 ml of skimmed milk (or at the limit of soy), a pinch of salt, truvia for sweetening, enriched with 100 grams of apple or quince or pear, 5 grams of extra dark chocolate , cinnamon and ginger powder.
• B: 200 ml of pomegranate juice. Two slices of rye bread or 50 grams of wholemeal bread with 40 grams of cottage cheese and 2 teaspoons of apple compote or jam without sugar, a coffee or a cup of green tea with truvia or other natural sweetener.
• C: a cup of green tea with lemon juice and sweetener like truvia, a 180-gram persimmon or a 130-gram banana, 150 grams of skimmed Greek yogurt with a teaspoon of barley malt and two of sunflower seeds, cinnamon .

Snack: Choose from 4 options

• 120 gr of kiwi or orange
• 80 grams of grapes
• 130 grams of pear
• two walnuts

Lunch: Choose from 3 options

• A: 180 grams of legumes of your choice (boiled, in a jar, otherwise about 60 grams from dry) cooked with aromas and smells to taste or 180 grams of fresh borlotti beans + a slice of rye bread or 200 grams of beetroot with mint o 100 grams of potatoes (boiled, baked, in soup) or Jerusalem artichoke * + a teaspoon of oil in all. 100 grams of pomegranate or kiwi or orange.
• B: 50 * grams of pasta or rice or couscous or barley or false cereals such as quinoa, millet, buckwheat or 120 grams of gnocchi with 150 grams of pumpkin, cauliflower, mushrooms, leeks, turnips, catalonia, beets or stewed escarole in a teaspoon of oil or butter and a mixture of aromatic herbs (rosemary, sage, parsley) plus spices (chilli, curry, paprika, turmeric, pepper). Possibly a ladle of vegetable broth for those wishing to make a risotto. Plus: a medium egg or 100 grams of cottage cheese with light yogurt or 20 grams of Grana Padano or 50 grams of well-defatted cooked ham. One mandarin or 8 grapes.
• C: 80 * grams of wholemeal or durum wheat bread, well sliced ​​after weighing, possibly toasted, and filled with 2 tomatoes and 50 grams of bresaola or sliced ​​lupine or smoked salmon plus a handful of fresh spinach. 100 gr of orange plus 10 grams of extra dark chocolate or a baked pear with a small (5 gr) dark chocolate cube inside.

Snack choose from 3 options

• 100 grams of low-fat Greek yogurt + 70 grams of banana
• muffin with an egg white, truvia to sweeten, three teaspoons of chestnut flour plus one of wholemeal flour (25 g of flour in all), 50 g of apple compote (such as melinda), cinnamon or other spices to taste
• a wasa slice with a teaspoon of honey or barley malt, a cup of lemon tea with truvia, 20 grams of Parmesan cheese

Dinner: choose between the two options

• A: a vegetable cream obtained by stewing in a little water 200 grams of vegetables or vegetables of your choice from leafy vegetables, fennel, leeks, broccoli, pumpkin, zucchini, tomatoes, coppery onions, mushrooms, and blending it with a cup of meat broth or vegetable and a spoonful of cooking cream or coconut milk (type Aroy-D) + a raw and grated carrot with mint and lemon juice or apple cider vinegar + 125 gr of steamed white fish (hake, sea bream, sole) or baked in foil with just aromas and some cherry tomatoes or 60 gr of tempeh + 100 gr of persimmon or grapes.
• B: a portion of light pureed minestrone (without legumes or potatoes) at will + 50 gr of smoked provola in the oven or 65 gr of primosale or 125 gr of grilled chicken / turkey + a baked apple (200 gr) with cinnamon

OCTOBER DIET: FOR MEN

*: for a man, 50 grams of bread are added at dinner in both A and B and at lunch 80 grams of pasta, rice or cereals or 160 grams of gnocchi or double ration of tubers in example A or 110 grams of bread in example B.