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DIETA YULLSS

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Os pongo una dieta que he estado haciendo durante unos meses pero que por diferentes motivos deje de hacer, ahora vuelvo a retomarla y he decidido hacerla por mí cuenta ya mi domicilio actual ha cambiado y me biene fatal ir a la consulta, pero con las dietas que tengo recopiladas se puede hacer sin ningún problema.

Con esta dieta se puede perder entre 500grs y 1k por semana, comiendo practicamente de todo y sin tener que pesar los alimentos, si la leeis atentamente tambien tendremos recompensas semanales lo que biene muy bien a la hora de la motivación, no es una dieta propiamente dicha, sino que es una manera de aprender a comer.
Espero que os guste, saludos.


NORMAS BASICAS

- Agua minimo dos litros /dia
- Leche : solo un vaso al dia como maximo
- Pan 8 biscotes/dia (no hace falta que sea integral)ó el equivalente de 4 dedos de pan normal por 5 biscotes(pan seco) ,no pan de molde.
- NUNCA tomar postres despues de comer ni cenar,solo cafe o infusión
- 5 comidas al dia (siempre esperar MINIMO 3 horas entre toma y toma.

BEBIDAS

Agua,infusiones,cafe solo,leche (siempre un vaso al dia como mucho) refrescos light,vino, cervezas maximo 4 o 5 a la semana,
y copas de alcohol 2 o 3 a la semana maximo, pero las copas siempre que no sean licores dulces como el licor de melocoton que
aunque no tenga alcohol dice que engordan muchisimo,y siempre combinados con refrescos light

SI SALES DE TAPAS

-Sepia,pulpo,boquerones en vinagre,setas,champiñon,marisco de todo tipo,pincho moruno,oreja, zarajos, costillas, adobadas,revueltos
(como el de ajetes o esparragos trigeros) verduras a la plancha,jamon, lacon,lomo,y ensaladas MUY IMPORTANTE: sin lechuga
carnes y pescados de todo tipo pero sin rebozados ni salsas.


DESAYUNO

zumo de naranja
leche con café ó colacao + un tazón de cereales
ó 2 biscotes con mantequilla y mermelada o 2/3 galletas maria ó 2/3 galletas integarales ó 1/2 magdalenas pequeñas ó 1/2 croasant pequeños
ó media baguette con aceite de oliva y tomate. (INTENTAR IR CAMBIANDO CADA DIA)

MEDIA MAÑANA

2 yogures desnatados o 2 quesitos desnatados, 1 o 2 piezas de fruta (quedan excluidas las uvas,platano,higo o chirimoya)
ó una porción de queso de burgos,lacon. pavo ó jamón york con dos biscotes(pan seco) ó una actimel.

COMIDA

Se trata de alternar 4 dias de comida fuerte con 3 dias de comida mas light los 4 platos de comida fuerte son

PLATOS UNICOS y los puedes cocinar como se te antoje,estos son los 4 platos fuertes:

1 dia: ARROZ ,con tomate salchichas y huevo frito,en paella con todo lo que lleva o como te apetezca pero siempre; plato unico.

1 dia: PASTA ,cantidad libre,con tomate y carne, lasaña, canelones, con nata y beicon,en ensalada o como quieras,pero tambien;plato unico

1 dia: PATATA ,que no sea frita,pero puede ser por ejemplo estofado de patata y costillas,o ensalada campera, o ensadilla rusa
pero que la base principal sea patata y plato unico

1dia: LEGUMBRES, con su carne su chorizo y lo que sea. Plato unico

Platos ligeros: para alternar; un dia uno de los fuertes otro día uno ligero.

1 plato: Esparragos con mahonesa, (light ó normal)

2 plato: carne ,pescado pollo, marisco, cerdo, caza. (ya sabeis: sin salsas ni rebozados)

MERIENDAS

Igual que a media mañana pero sin repetir.


CENAS

1 plato: gazpacho, caldo o cremas (de verduras ,calabacin,o la que querais) estas pueden ser de las que venden ya preparadas, o ensadas (sin lechuga) a las que se le puede añadir:
tomate
cebolla
queso de burgos
lata de atun
huevo duro
pepino
palitos de cangrejo
o ensalada de pimientos rojos asados a la que tambien se le puede añadir cualquiera de las cosas que os he puesto arriba

2plato: carne,pescado,pollo ,o salchicas frescas o de paquete pero que no lleven queso ni nada de eso
me expecifica que tambien se puede tomar cinta de lomo,chuletas de todo tipo,o tortilla fracesa sola o rellena de lo que
queramos excepto patata.

SEMANA 2

DESAYUNO

El mismo con la variante de poder tomar 2 kiwis por eso del estreñimiento.

COMIDAS FUERTES

Ensalada campera (se compone de patatas cocidas a las que se le puede añadir, esparragos, huevo cocido, atún, pimiento verde, cebolla, aceite, vinagre y sal. Es como una ensalada de lechuga pero con patata.
Pasta
Pollo asado con patata asada.

COMIDAS LIGERAS

Espinacas mas un segundo, lo de siempre (carne ,pescado o pollo)

Tortilla francesa rellena de lo que sea menos patata mas un segundo
Caldo mas un segundo
Judias verdes mas un segundo

CENAS

Igual que en semanas anteriores


SEMANA 3

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)


COMIDAS FUERTES

Arroz
Judias verdes rehogadas con jamón mas un filete de pollo ó ternera a la plancha.
Patatas guisadas con carne ó campera


COMIDAS LIGERAS

Esparragos con mahonesa mas un segundo
Acelgas ó espinacas mas un segundo
Alcachofas mas un segundo
Tortilla francesa mas un segundo

MERIENDAS

Igual que siemre pero con la variante de poder tomar 2 veces en la semana un helado ó algún bollito ó incluso para las que
tengan mono de chocolate (como es mi caso que soy adipta) una chocolatina pequeña, a ser posible de chocolate negro que no
lleve leche.

CENAS

Igual que las anteriores


SEMANA 4

DESAYUNO Y MEDIAS MAÑANAS (IGUAL)


COMIDAS FUERTES

Pasta
Legumbres(pueden ser en esalada, guisaditas con chorizo etc.)
Patata

COMIDAS LIGERAS

Gazpacho mas segundo
Esparragos mas segundo(2 dias)
Verduras mas segundo (no permitidas, coliflor,coles, guisantes,habas)

CENAS

IGUAL QUE SIEMPRE


SEMANA 5

DESAYANOS Y MEDIAS MAÑANAS ( IGUAL)


COMIDAS FUERTES:

Arroz
Pollo asado con patata asada
Albondigas ó 2-3 hamburguesas sin patatas con acompañamiento de ensalada


COMIDAS LIGERAS

Gazpacho ó caldo ó esparragos con mahonesa mas segundo
Tortilla mas segundo
Pimientos asados mas segundo
El dia que queda se repite el que mas os guste de los ligeros

LAS CENAS

Hay solo dos cambios:

Una noche pizza
Dos noches se puede sustituir el primer plato por un bol de frutas mas segundo; muy importante FRUTA+SEGUNDO PLATO (NUNCA FRUTA SOLA)


SEMANA 6

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDA FUERTES

Pasta
Legumbres
Patata


COMIDAS LIGERAS

Judias verdes mas segundo (carne,pescado,pollo o tortilla francesa)
Espinacas o acelgas mas segundo
Gazpacho ó caldo mas segundo
Esparragos verdes a la plancha ó berenjena a la plancha,ó pimientos rojos asados mas segundo

LAS CENAS

Siguen igual,con la variante de la fruta como primer plato,como la semana pasada y de recompensa: BOLLO DULCE,HELADO Ó
PASTELITO ( que sustituya una merienda )


SEMANA 7

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz
Legumbre
Pollo asado con patata asada

COMIDAS LIGERAS

Esparragos/Alcachofas mas segundo
Tortilla francesa mas segundo
Dos dias de gazpacho ó caldo mas segundo

MERIENDA

En esta ocasión una merienda dulce (unicamente un día) helado, bollito, lo que mas nos guste


CENAS

Las mismas opciones de siempre pero con una variante de segundo:
Una noche podemos cenar un primero de los de siempre mas un sanwich mixto


SEMANA 8

DESAYUNOS Y MEDIAS MAÑANAS IGUAL

COMIDAS FUERTES

Pasta
Legumbre
Albondigas ó 2-3 haburguesas sin patatas


COMIDAS LIGERAS

Alcachofas/esparragos mas segundo
Judias verdes mas segundo
Pimientos asados mas segundo
Tortilla francesa mas segundo


Esta semana lo tienen fastidiado la que no le guste la verdurita
De premio: bollo o dulce para una merienda. Una noche se puede cenar pizza o hamburguesa o chino....los demás días
igual.Además, una noche libre, eso si muy importante noooo a los postres)

SEMANA 9

DESAYUNOS Y MEDIAS MAÑANAS ( IGUAL )

COMIDAS FUERTES (esta semana 4 dias )

Pollo asado con patata asada
Pasta
Arroz( no a las reglosas)
Legumbres


COMIDAS LIGERAS

Gazpacho, esparragos ó caldo mas segundo
Pimientos asados mas segundo
Alcachofas mas segundo

Y de premio noche de hamburguesa o pizza mas una merienda dulce, un bollo ó helado.


SEMANA 10

DESAYUNO Y MEDIA MAÑANA (IGUAL)

COMIDAS FUERTES

Legumbre
Patata en ensalada campera
Pasta/ Arroz ( las que no esteis reglosas )


COMIDAS LIGERAS

Alcachofas/esparragos mas segundo
Espinacas mas segundo
Judias verdes mas segundo
Gazpacho, esparragos con mahonesa ó caldo mas segundo

Premios dos días de bollos ó helados en meriendas o medias mañanas (intercalados)


SEMANA 11

DESAYUNO Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz (no las que esteis con la prima de rojo mejor pasta)
Patata en guiso ó como mas os guste
Legumbres

COMIDAS LIGERAS

Dos días de gazpacho, esparragos con mahonesa ó caldo mas segundo
Tortilla francesa mas segundo
Ensalada de pimientos asados mas segundo

MERIENDAS

Igual que siempre pero nada de dulces


CENAS

Las opciones de siempre mas una noche de cena libre (nada de dulces)


SEMANA 12

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)


COMIDAS FUERTES (sólo dos días)

Pasta
Tortilla de patata

COMIDAS LIGERAS

Alcachofas mas segundo
Dos días de caldo, gazpacho ó esparragos mas segundo
Ensalada mixta (con lechuga) mas segundo
Pimientos asados mas segundo

MERIENDAS

Las opciones de siempre pero sin dulces

CENAS

Las misma opciones de siempre


SEMANA 13

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES (sólo dos días)

Pasta/Arroz
Legumbres

COMIDA LIGERAS

Dos días de caldo, gazpacho,ó esparragos mas segundo
Alcachofas mas segundo
Ensalada mixta mas segundo
Pimientos asados mas segundo

MERIENDAS

Las opciones de siempre mas dos dias de dulce, bollo, ó helado

CENAS

Las opciones de siempre


SEMANA 14

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)


COMIDAS FUERTES

Pasta
Pisto manchego con huevo frito ó huevo frito con pimientos asados
Pollo asado con patata asada


COMIDAS LIGERAS

Dos dís de caldo, gazpachos ó esparragos mas segundo
Judias verdes mas segundo
Pimientos asados mas segundo


Los premios: (una cena libre mas un dulce de merienda o media mañana) ó ( dos cenas libres ) Nunca seguidas


SEMANA 15

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz
Judias verdes con jamón mas un filete de pollo ó ternera a la plancha
Ensalada campera

COMIDAS LIGERAS

Dos dias caldo, gazpacho, ó esparragos mas segundo
Ensalada de pimientos mas segundo
Alcachofas/Esparragos mas segundo


SEMANA 16

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Legumbre
Pasta
Pollo asado con patata asada


DIAS LIGEROS

Alcachofas mas segundo
Tortilla francesa mas segundo
Judias verdes mas segundo
Gazpacho, caldo ó esparragos mas un segundo.

MERIENDA

Las de siempre (sin dulces)

CENAS

LAS MISMAS (SIN PREMIOS)


SEMANA 17

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz/Pasta (depende de la regla)
Patatas (campera, esnsaladilla rusa, guisada con lo que queramos)
Guisantes con jamon mas un filete de pollo ó ternera a la plancha

COMIDAS LIGERAS

Ensalada de pimientos mas segundo
Alcelgas ó espinacas mas segundo
1 dia tortilla francesa mas segundo
Ensalada mixta mas segundo

Premios un dulce y una cena libre

SEMANA 18

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz/ Pasta (segun la regla)
Ensalada campera ó ensaladilla rusa
Tortilla de patata que puede ir acompañada de un tomatito

COMIDAS LIGERAS

Dos dias de esparragos con mahonesa mas segundo
Ensalada mixta mas segundo
Gazpacho ó caldo mas segundo

MEERIENDA

Las de siempre(sin dulces)

CENAS

Las mismas de siempre sin premios


SEMANA 19

DESAYUNOS Y MEDIAS MAÑANAS (IGUAL)

COMIDAS FUERTES

Arroz/ Pasta (segun lo que no hayais tomado la semana anterior)
Ensala mixta mas croquetas
Legumbres

COMIDAS LIGERAS

Dos dias ensalada de pimientos mas segundo
Un dia tortilla francesa mas segundo
Esparragos con mahonesa ó ensalada mixta mas segundo

MERIENDAS

Las opcoiones de siempre mas una tarde de bollo ó chocolatina

CENAS

Las mismas sin premios


SEMANA 20

DESAYUNO Y MEDIA MAÑANA (IGUAL)

COMIDAS FUERTES

Barbacoa
Pasta/ Arroz (depende de la semana anterior)
Legumbres

COMIDAS LIGERAS

Acelgas/ Espinacas/ mas segundo
Judias verdes mas segundo
Alcachofas mas segundo
Ensalada de pimientos mas segundo

MERIENDA

Igual que siemper mas dos días de dulce alternados.


CENAS

Las mismas opciones de siempre.



NOTA: NO HACE FALTA QUE LA SIGAIS AL PIÉ DE LA LETRA YA QUE ESTÁ ADECUADA A MIS GUSTOS, EN EL CASO POR EJEMPLO DE QUE NO OS GUSTEN LAS ALCACHOFAS LA PODEIS CAMBIAR POR OTRAS QUE OS APETEZCAN MAS,SI EL GAZPACHO NO OS GUSTA PODEIS TOMAR UNA CREMA Ó UN CONSOMÉ.SIEMPRE TRATAR DE HACERLA CON LOS ALIMENTOS PERMITIDOS QUE MAS SE ASEMEJEN A VUESTROS GUSTOS.


DUDAS MAS FRECUENTES DE LA DIETA:

Desayunos

Ir intercalandolos cada día
La leche será un vaso al día que se puede repartir si se desea a lo largo de esté.
Los cereales se permiten pero sin abusar

Medias mañanas y medias tardes

Hay que intercambiar la mañana de la tarde, nunca repetir, y sólo tomar las recompensas dulces cuando se indique en la dieta.

Bebidas

Las que se mencionan pero no abusar aunque sean light ya que nos hincharian.

Aceite

El necesario para cocinar, recordando que no se puede freir, no abusar
de él.

Las conservas

Estan permitidas tando en la comida como en la cena, sardinas, atún, caballa, etc.
En mi caso las suelo utilizar mas bien para cenar porque en ocasiones no me apetece cocinar.

Las comidas

Como ya menciono siempre alternar ligera con fuerte, es muy importante ya que la primera actua de choque tras el esceso de la segunda ya que las fuertes se pueden tomar como normalmente las cocinemos sin quitar nada y claro esto añadido a los premios semanales se contrarresta con los ligeros y las cenas.

Verduras

Se aconsaja que se hagan guisadas, al horno, crudas, plancha. Aunque yo de vez en cuando las rehogo con muy poquito aceite y ajo ó pimentón, pero recordad que no es lo mas aconsejable y puede hacer que la perdida sea mas lenta.

Las permitidas son las que se indican, mejor evitad las que tienden a la retenion de liquidos como la lechuga y las que producen flatulencia como las coles, coliflor, repollo, etc.

Los guisantes entran en el apartado de los hidratos (no verduras) llevan mucha harina, y la menestra tampoco es aconsejable ya que lleva de todo tipo, mejor dejarla para el mantenimiento como el resto.

Los esparragos si no os gustan se pueden sustituir por otra verdura a ser posible la alcahofa que tambien es diuretica y si tampoco os apetece pues acelgas, espinacas ó cualquier otra permitida.

Las setas, champiñones, niscalos y demas tambien se consideran verduras, tomadlos mejor a la plancha ó al horno.

Postres

No se permenten, nada de nada, unicamente cafes e infusiones

Aperitivos

Nada de nada, ni aceitunas, patatas fritas, palomitas, pipas etc.

Las cenas

Este apartado es el mas restrictivo, pero es normal, los hidratos por la noche no son aconsejables porque son de absorción lenta y tienden a convertirse en azucar, por eso las cenas se cuidan mas y hay que respetarlas tal como bienen.

Lechuga (no)
Unicamente una opción para las ensaladas que pueden ser de canonigos, escarola, endibia, pero estas mejor para el dia y la noche las de tomate ó pimentos rojos.

Los segundos los mencionados carne ó pescado, y si no podeis resistiros a guisarlos a la hora de comerlos retirar las salsas y la guarnición que puedan llevar, pero repito si podeis evitarlo mejor.

Caldos cremas y consomés pueden hacerse de lo que mas os guste, y pueden ser de las que venden ya preparadas, no se pueden añadir nada de pastas, como mucho un huevo ó jamoncito para darle sabor.


Los guisos

Se pueden cocinar como toda la vida pero si podeis evitar la harina para espesar las salsas mejor, en caso de no hacerlo que sea muy poquita ó de esa que es harina expres.

NOTA: Si teneis ataques de ansiedad podeis tomar cebolletas y pepinillos en vinagre, claro está sin abusar.

Y para terminar si algún dia nos saltamos la dieta ó tomamos algún alimento no permitido no agobiarse, disfrutad del momento y ponerle remedio haciendo mas dias de comidas ligeras, así no tiraremos por la borda el esfuerzo realizado.


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¡Hola Yulls! Esta es la famosa dieta "del médico de Vallecas", verdad? Ja,ja,ja... Me he llevado una sopresa al leerla! Yo estuve yendo a consulta antes de verano, y la he hecho durante cinco semanas. La primera me fue genial, las siguientes iba lentita pero bien, y lo mejor es que no tenia nada de ansiedad y no te limita a la hora de salir, comer fuera... Pero con las vacaciones :nodigona::nodigona: me he descontrolado un poco, y ahora me pasa como a ti, me viene fatal ir. Asi que me alegro un monton que hayas puesto el resto de semanas, aunque veo que hay poca variación

Muchas gracias por compartilo :beso::beso:


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Hola barbabelle

:lol::lol: Si esta es, que gracia encontrar una compi de clinica, es cierto que no es tan rapida como otras pero por experiencia con otras, y creeme es bastante, a la larga es mejor porque no tienes el típico efecto rebote y ya estoy hartita de perder y recuperar, así que mas vale lenta pero segura, aunque tampoco es tan lenta si tenemos en cuenta lo bien que comemos. Por cieto si tienes mas semanas diferente a las que he publicado te importaria mandarmelas así las añado a la recopilación que ya tengo. Gracias yullss-



Por cierto como soy nueva he vuelto a duplicar la dieta por error, MIL PERDONES.


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como veo que está dupllicado el post, te pongo las dudas también aquí:


Una es si es necesario hacer las meriendas libres o las cenas libres, o si lo prefiero, seguir con las normas generales.

La primera semana, los días ligeros siempre espárragos???

Cuando llegas a la semana 21, se vuelve a empezar o se retoma o desde otra semana?

La semana que pone sustituir el primer plato por frutas, es solo para esa semana o partir de esa semana??

Cuando pone pasta o arroz, es preparado de la forma que yo quiera, sin salsas entiendo.

Muchas gracias y un saludo.


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Dudas

Hola guapa, vamos a ver si puedo despejar todas tús dudas,
en las meriendas tienes las opciones basicas pero si te fijas en la dieta en aguna semana se nos premia con algún bollo, helado ó incluso chocolate.

La segunda semana:
COMIDAS LIGERAS

Espinacas mas un segundo, lo de siempre (carne ,pescado o pollo)
Tortilla francesa rellena de lo que sea menos patata mas un segundo
Caldo mas un segundo
Judias verdes mas un segundo

Sólo esparragos de comidas ligeras, es unicamente en la primera semana ya que es ahí tomamos 4platos fuertes y hay que compensar, pero en el resto de las semanas ya no son cuatro fuertes mas tres ligeros, esto irá cambiando cada semana dependiendo del menu y los premios que tengamos esa semana.

Las cenas. si a partir de ahí se incorpora la fruta como opción a un primero pero importante mas un segundo, nunca sóla.

PLATOS UNICOS y los puedes cocinar como se te antoje,estos son los 4 platos fuertes:

1 dia: ARROZ ,con tomate salchichas y huevo frito,en paella con todo lo que lleva o como te apetezca pero siempre; plato unico.

1 dia: PASTA ,cantidad libre,con tomate y carne, lasaña, canelones, con nata y beicon,en ensalada o como quieras,pero tambien;plato unico

1 dia: PATATA ,que no sea frita,pero puede ser por ejemplo estofado de patata y costillas,o ensalada campera, o ensadilla rusa
pero que la base principal sea patata y plato unico

1dia: LEGUMBRES, con su carne su chorizo y lo que sea. Plato unico

Tengo colgadas hasta la semana 20 estoy intentando recopilar mas, ya os iré contando, espero haberte ayudado, saludos yullss


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HOY COMIENZO OFICIAMENTE

:up: Bueno esta es mi última semana de vacaciones y he decidio empezar hoy oficialmete, aquí anotaré mis medidas, peso y metas a acalzar e intentaré poner simpre que pueda lo que como durante el día para así llevar un control de los pecaditos (espero que sean pocos) que podría cometer y mis dias echos bien.

ALTURA:1,62
PESO ACTUAL:66
PESO DESEADO:53

Bueno en total 13kilitos, que espero quitarme antes e navidad para estar divina de la muerte jjeje :lol::lol::lol:
Si alguien se apunta a este reto aquí estou para lo que necesite, besos a todas. :beso::beso::beso::beso::beso::beso::beso::beso:


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