Premise
The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.
Mediterranean diet without pasta
The Mediterranean diet without pasta is a diet that totally excludes this typical Italian food (founder of the national gastronomic tradition), but does NOT renounce the health benefits due to the Mediterranean style of food, protected by UNESCO as an intangible heritage of humanity.
The Mediterranean diet without pasta can be used periodically or permanently; if applied in a determined period of time, it generally has the function of "disaccustoming" the subject to the consumption of the food. As paradoxical as it may seem, in certain cases (ie when the frequency of consumption and the portions of pasta reach levels that determine or increase the overweight), banishing this food from the diet is MORE SIMPLE (and more practical) than moderating it gradually. Obviously, after the initial phase to eliminate the fruit of the "Italian stereotype", it SHOULD follow a re-education in which to reintroduce the pasta with desirable frequency and consumption portions.
On the contrary, if properly structured, the Mediterranean diet without pasta could be used permanently in the presence of celiac disease, with the due exclusion of wheat and other cereals containing gluten. Not only that, the permanent diet without pasta is often used in the presence of severe type 2 diabetes mellitus (although, due to incorrect and well-established habits, the patient's compliance with food therapy is often limited).
The Mediterranean pasta-free diet is also an excellent alternative to take on long journeys outside Italy; since finding a place to consume a "decent" pasta dish abroad is quite complicated, following a diet of this kind it is possible to constantly guarantee nutritional balance even in the absence of this food.
Being a Mediterranean diet, the one without pasta is however a balanced diet and this means that the breakdown of energy macronutrients follows a completely traditional structure:
- Lipid energy: 25% of the total kcal
- Protein energy: 0.8-1.5g / kg of desirable physiological weight * 4kcal
- Energy carbohydrates: consisting of the remaining energy
NB . There are no useful supplements to the Mediterranean diet without pasta; it is totally balanced and, except for special needs, it is able to comply with any nutritional request.
Mediterranean diet without pasta: example
- Engineering worker with left shoulder injury; the impairment of physical activity for several months resulted in a sudden weight gain attributable to the 2 portions of pasta per day of 150g each.
| Sex | M | |||
| Age | 35 | |||
| Stature cm | 1.79 | |||
| Wrist circumference cm | 16.5 | |||
| Constitution | Slim | |||
| Stature / wrist | 0.11 | |||
| Morphological type | normolineo | |||
| Weight kg | 88 | |||
| Body mass index | 27.5 | |||
| Desirable physiological body mass index | 19.3 | |||
| Desirable physiological weight kg | 61.8 | |||
| Basal kcal metabolism | 1595.4 | |||
| Coefficient of physical activity level | 1.41 | |||
| Kcal energy expenditure | 2249.5 | |||
| Diet | IPO CALORICA 70% | 1575Kcal | ||
| Lipids | 25% | 393, 8kcal | 43, 8g | |
| Protein | > 0.8 and <1.5g / kg | 370, 8kcal | 92, 7g | |
| Carbohydrates | 51.5% | 810, 4kcal | 216, 1g | |
| Breakfast | 15% | 235kcal | ||
| Snack | 10% | 158kcal | ||
| Lunch | 35% | 551kcal | ||
| Snack | 10% | 158kcal | ||
| Dinner | 30% | 473kcal | ||
Example of a Mediterranean diet without pasta - Day 1
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| peaches | 200g, 78.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Rice boiled and sautéed with zucchini | |||
| White rice, medium-long grain | 90g, 324, 0kcal | ||
| Zucchini | 100g, 16.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| tomatoes | 200g, 32.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| apricots | 200g, 96, 0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Grilled pork chop | |||
| Pork chop, lean meat | 200g, 254, 0kcal | ||
| Cucumbers | 200g, 30.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example of a Mediterranean diet without pasta - Day 2
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| Melon | 200g, 68.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Couscous with eggplant | |||
| Cous cous | 90g, 338.4kcal | ||
| Eggplant | 100g, 24.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Cucumbers | 200g, 30.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| Plums | 200g, 92.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Bass in the pan | |||
| Sea bass fillet | 200g, 194.0kcal | ||
| Red peppers | 200g, 52.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example of a Mediterranean diet without pasta - Day 3
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| cherries | 150g, 94.5kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Bean and carrot salad | |||
| Canned beans, drained | 350g, 318, 5, 0kcal | ||
| carrots | 100g, 33.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Red peppers | 200g, 52.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| strawberries | 250g, 80.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Fresh ricotta | |||
| Semi-skimmed cow's milk ricotta | 200g, 276.0kcal | ||
| Eggplant | 200g, 48.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 5g, 45.0kcal | ||
Example of a Mediterranean diet without pasta - Day 4
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| peaches | 200g, 78.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Barley boiled and sautéed with tomatoes | |||
| White rice, medium-long grain | 90g, 324, 0kcal | ||
| tomatoes | 100g, 16.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Zucchini | 200g, 32.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| apricots | 200g, 96, 0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Grilled chicken breast | |||
| Chicken breast | 200g, 220.0kcal | ||
| Cucumbers | 200g, 30.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example of a Mediterranean diet without pasta - Day 5
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| Melon | 200g, 68.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Bulgur with asparagus | |||
| Bulgur | 90g, 307.4kcal | ||
| Asparagus | 100g, 20.0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Artichokes | 200g, 44.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| Plums | 200g, 92.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Bream in the pan | |||
| Fillet of sea bream | 200g, 180.0kcal | ||
| Red peppers | 200g, 52.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
Example of a Mediterranean diet without pasta - Day 6
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| cherries | 150g, 94.5kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Chickpeas Salad | |||
| Canned beans, drained | 350g, 350, 5, 0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| Red peppers | 200g, 52.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| strawberries | 250g, 80.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Hard-boiled eggs | |||
| Whole eggs, chicken eggs | 200g, 143.0kcal | ||
| Potatoes | 200g, 154, 0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 10g, 90.0kcal | ||
Example of a Mediterranean diet without pasta - Day 7
| Breakfast, about 15% of calories | |||
| Low-fat milk | 250ml, 125.0kcal | ||
| Mixed cereal type muesli with fruit and nuts | 30g, 102.0kcal | ||
| Snack, about 5% of calories | |||
| peaches | 200g, 78.0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Lunch, about 40% of calories | |||
| Spelled boiled and sautéed with onions | |||
| farro | 90g, 301.0kcal | ||
| onions | 100g, 26, 0kcal | ||
| Grated Parmesan cheese | 10g, 39.2kcal | ||
| tomatoes | 200g, 32.0kcal | ||
| Extra virgin olive oil | 15g, 135kcal | ||
| Snack, about 5% of calories | |||
| apricots | 200g, 96, 0kcal | ||
| Thin, white yogurt | 125g, 70.0kcal | ||
| Dinner, about 35% of calories | |||
| Grilled turkey breast | |||
| Turkey breast | 200g, 211.0kcal | ||
| Cucumbers | 200g, 30.0kcal | ||
| Whole grain bread | 30g, 79.8kcal | ||
| Extra virgin olive oil | 15g, 135.0kcal | ||
