Every diet always begins with the admonition to consult your doctor before you begin. Of course most people don't bother, but it's really a good idea to at least have a phone conversation first. For example, this diet is based on the consumption of a lot of vegetables, many of them raw, and this might not be advisable in your particular case. So please, do me a favor, check first with your doctor.

This is a balanced diet, designed so that most foods are eaten raw and/or cold, so that cooking, if necessary, over the fire can be limited to once a day, preferably in the early morning when it's cooler. Portions given are for 1,200 calories a day, but ideally you would consult with a nutritionist in order to calculate the calories more precisely according to your age, physical activity, state of health, and other factors.

It's important to eat all the food recommended. If you want to substitute foods check first with a registered nutritionist. Eating gazpacho alone as a diet is not enough to guarantee that your body is supplied with all the nutrients it needs to stay healthy and feel good. But for the warm-weather months it can make a great base for a diet as it contains foodstuffs from three of the five food groups that we need to consume every day. They are:

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Food Groups

Group 1: Meat, fish, and eggs as well as dry legumes (beans, chickpeas, peas, lentils etc). A limit of 4 eggs a week is suggested.

Group 2: Dairy products, milk, yoghurt, other dairy products and cheese.

Group 3: Cereal and tubers include pasta, bread, rice, cereals, carbohydrates which provide quick energy

Group 4: Vegetable and animal fats. Vegetable fats are preferred, in particular extra-virgin olive oil) rather than butter, cream, fat from meats

Group 5: Fruits and vegetables.

Wouldn't you know it, some of the things we love most to consume are not included in the "necessary" groups, such as sugar, honey, jam, candy, desserts, ice cream, sodas, wine, beer, and hard liquor. The basic ingredient is sugar, which is actually found in other forms in the fruits and vegetables. Fortunately the diet makes allowances for a few indulgences, in moderation as you'll see in the menus.

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The Menus (1.200 calories a day)

Breakfast: Choose any one, each choice has 210 calories but group 2 and 3 are preferred

Choice 1: 100 g (1/2 glass) partially skimmed milk, 1.8% fat
coffee or tea with 1 teaspoon sugar
4 Zweiback (fette biscotate), 30 grams cookies, 1 croissant, 1 slice toast

Choice 2: 1 glass orange juice, fresh or frozen
1 slice toast with 1 teaspoon jam or
coffee or tea (no sugar if you eat the jam)

Choice 3: 1 cup Corn Flakes or Rice Crispies of AllBran or other cereal
100 g partially skimmed milk (1.8% fat)
1 teaspoon sugar
coffee or tea (with the sugar if you don't put it on the cereal

Choice 4: 1 low-fat yoghurt (125 g) with 2 teaspoons cereal

Mid-Morning and Mid-Afternoon

100 calories from any of the 5 food groups, during the afternnon a cappuccino or tea with 1 teaspoon sugar or a small bar chocolate of 20 grams or 40 Nestle' Semi-Sweet Chocolate Bits. Other choices are an apple, a peach, a pear, half a banana, an orange, orange juice, a package of saltine crackers, a slice of toast, 125 g. yoghurt with fruit made from partially skim milk

Lunch and Dinner: (150 calories from food groups 1 and 2) Not more than 3 teaspoons extra-virgin olive oil, corn oil, or light mayonaise during the span of one day

Gazpacho with croutons or a large mixed salad or a plate of cooked vegetables plus:

2 hard-boiled or scrambled or poached eggs or
100 g grilled hamburger or steak or
120 g grilled veal or
150 g grilled chicken or turkey breast with skin removed or
130 g grilled lean pork or rabbit meat or
290 g fresh fish or 130 g frozen fish or boiled or grilled shrimp or 4-5 fish fingers baked in the oven or
80 grams tuna fish packed in water or
60 grams prosciutto with fat removed or brasavola with 1/2 cantaloupe melon or
65 grams mozzarella with fresh sliced tomatoes for "Insalata Caprese" or
If you're having a pasta attack! 60-80grams boiled pasta with fresh tomato sauce

Want to pack a sandwich for lunch? Or just like sandwiches? Make an open-faced sandwich with 1 slice bread or 1 sandwich by slicing the bread in two triangles using any of the ingredients listed above, such as tuna, chicken, egg, prosciutto, or your choice.

If you don't put croutons on the gazpacho or eat pasta or make a sandwich you can have 1 slice bread or toast or one Italian "rosetta". Also one glass of wine (but not more than one) is permitted with lunch or dinner.

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The Blitz Diet (750 calories)

The Blitz diet has several purposes: (a) you can use it for a week to jump-start your diet and get you off to a good start so you'll see a bit of weight-loss and be encouraged to continue with the eating plan and (b) you can't become a hermit and you'll want to socialize with friends. It's not that difficult to choose dishes in a restaurant that follow the guidelines of the diet, but sometimes, for example at a wedding, or a family celebration, or a big party, you want to be able to join the fun, have more than the permitted 1 glass of wine, or the limited amount of sweets.
Fear Not! Substitute a Blitz diet meal for a regular diet meal that day and enjoy your party. Of course, it wouldn't hurt to stick to the Blitz diet the day after, too!

Breakfast: Choose from a group

1/2 glass milk, 2 Zweiback or 1/2 piece toast, coffee or tea (1 teaspoon suger or honey in coffee or jam)

1/2 glass milk, 1 cup breakfast cereal, coffee or tea (1 teaspoon sugar)

1 hard-boiled, poached, or scrambled egg with 1/2 piece toast, coffee or tea (1 teaspoon sugar or jam or honey)

Mid-morning and mid-afternoon: small piece of fruit or 1/2 banana or 1/2 glass orange juice or 1 package crackers divided between morning and afternoon

Lunch and Dinner:

Gazpacho or a large mixed salad or a plate of boiled or grilled vegetables plus 40 g bread (1/2 slice bread) if you didn't put croutons on the salad plus:

1 egg boiled, poached, or scrambled or
40 g tuna packed in water or
60 g chicken boiled or grilled or
40 g light cheese or mozzarella or
50 g grilled red meat, steak, or hamburger
Sorry, you'll have to skip the glass of wine, after all, you'll be drinking champagne tonight!

So there you are. Check out our Recipes as well as the Hints to make the diet more efficient and help you make it through the day (and night) without suffering too much or giving in to temptation. And remember, EVERYBODY has a weak moment now and then. Don't hate yourself, just say "I'm human, after all" and just get on with it. Sure, you may have to wait a few more days to see positive results, but it's better than throwing in the towel. Good luck!

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