The low glycemic index diet allows you to choose foods based on their sugar content, a way to control insulin levels. Nutritionist, Dr. Diana Scatozza has developed for D come Dieta this 1300 calorie hypoglycemic diet with menu for weight loss. It is a weekly meal plan designed for all women in menopause, over 60 or leading a sedentary lifestyle. This low glycemic index diet with a 1300 calorie menu for weight loss must be accompanied by constant daily physical activity.
Low glycemic index diet for weight loss
The low glycemic index diet is the food plan suitable for those who want to lose weight by paying attention to food, glycemia and without giving up taste.
The hypoglycemic or low glycemic index diet takes into account the GI factor in foods. GI stands for ‘glycemic index’ and is an estimated value for each individual food, measuring how many and which types of sugars it contains.
We are generally inclined to associate the word ‘diet‘ with a sense of ‘starvation’ and ‘sacrifice’, but it is not at all the case. The best diets (which are also the ones that work the most) are exactly those that are able to combine tasty foods while remaining within the standards of our diet. The hypoglycemic or low glycemic index diet will in fact prove to be a mix of tasty dishes that include many sugars in your days. At least, that’s how Dr. Diana Scatozza described it.
The best thing for those who need to undertake this diet is to consult an expert who can accurately identify all the needs and satisfy them through a personalized diet. The following is just an example of a low glycemic index diet, which we advise against undertaking, because everyone has different needs.
Here are some useful tips from Farmacia Cairoli to keep your glycemia under control in daily life:
- Eat protein: breakfast, dinner, and even lunch, you could eat eggs, fish, meat.
- Limit carbohydrates.
- Include vegetable fats, thus replacing animal fats.
- Favor foods with a low GI, but do not stop eating foods containing sugar, just stick to the information we give you about promoted and prohibited foods.
- Limit refined foods.
- Try to do physical activity at least 3 times a week for 1 hour.
Diana Scatozza’s 1300-Calorie Diet Menu
An example of a low-glycemic diet is the one presented by Dr. Diana Scatozza, with a 1300-calorie menu. This diet is ideal for menopausal women, sedentary individuals, or those over 60 years old.
By the way, we recommend keeping low-glycemic foods within a click’s reach.
Here’s the weekly hypoglycemic menu from nutritionist Diana Scatozza, noting that:
- * Milk should be partially skimmed or plant-based (soy milk).
- (!) Fruit should be fresh and chosen from seasonal fruits (excluding bananas).
- All drinks (tea, coffee, milk, juices) and fruit should be consumed without added sugar.
Hypoglycemic diet menu of 1300 calories – Monday
Low glycemic index diet by the doctor for Monday:
- BREAKFAST: 1 cup (8 fluid ounces) of milk* + 1.5 cups (7 ounces) of fruit (!), tea, or black coffee.
- SNACK: 3.5 fluid ounces of orange juice or pineapple juice.
- LUNCH: 1.8 ounces of pasta (dressed with 0.2 ounces of extra-virgin olive oil) + 3.5 ounces of fresh steamed salmon fillet seasoned with spices to taste (e.g., thyme) + salad of 7 ounces of cherry tomatoes and 1.8 ounces of radicchio or green leaf lettuce (dressed with 0.2 ounces of extra-virgin olive oil, oregano/basil, and apple cider vinegar or lemon juice).
- SNACK: A cup of green tea + 1 almond.
- DINNER: 10.5 ounces of steamed asparagus in a little water (dressed with 0.2 ounces of extra-virgin olive oil) + 2 boiled eggs + 1.8 ounces of wholemeal bread + 3.5 ounces of fruit (!).
Hypoglycemic diet menu of 1300 calories – Tuesday
Low glycemic index diet by the doctor for Tuesday:
- BREAKFAST: 1 smoothie made with 3.5 fluid ounces of milk* and 3.5 ounces of blueberries or other red fruits.
- SNACK: 7 ounces of kiwi.
- LUNCH: Salad made with 4.4 ounces of light mozzarella, 7 ounces of zucchini, basil (dressed with 0.2 ounces of extra-virgin olive oil) + 1.8 ounces wholemeal bread.
- SNACK: 3.5 fluid ounces of orange juice or pineapple juice.
- DINNER: 5.3 ounces of turkey breast cooked on a plate + spices to taste (e.g., basil, parsley) + 0.2 ounces of raw extra-virgin olive oil + 1.8 ounces of wholegrain rice with 10.5 ounces of grilled peppers dressed with 0.2 ounces of extra-virgin olive oil.
Hypoglycemic diet menu of 1300 calories – Wednesday
Low glycemic index diet by the doctor for Wednesday:
- BREAKFAST: 1 cup (8 fluid ounces) of milk* + 1.5 cups (7 ounces) of fruit (!).
- SNACK: 3.5 fluid ounces of orange juice or pineapple juice.
- LUNCH: 1.8 ounces of wholemeal pasta with 0.2 ounces of extra-virgin olive oil and spices to taste (e.g., thyme and basil) + 5.3 ounces of hake or cod cooked in a pan seasoned with an anchovy sauce (blend an anchovy in oil with a little rosemary and 1 tablespoon of vinegar) + 3.5 ounces of raw carrots with 0.2 ounces of extra-virgin olive oil.
- SNACK: A cup of green tea + 1 almond.
- DINNER: Ham and Melon (2.1 ounces of raw ham without visible fat + 10.5 ounces of melon) + 1.8 ounces of wholemeal bread + 3.5 ounces of red fruits or strawberries dressed with 0.17 fluid ounces of lemon juice.
Hypoglycemic diet 1300 calories – Thursday
Dr.’s low glycemic index diet for Thursday:
- BREAKFAST: 1 smoothie prepared with 3/8 cup of milk* and 3/4 cup of raspberries or other red berries.
- SNACK: 7 oz of kiwi.
- LUNCH: Greek salad (3.5 oz of cucumbers + 1.75 oz of green peppers + 3.5 oz of tomatoes + 2.5 oz of feta cheese + 5 black olives + 1 tsp of extra virgin olive oil) + 1.75 oz of whole grain bread + 3.5 oz of grapes or other fruit (!).
- AFTERNOON SNACK: 3.5 fl oz of orange juice.
- DINNER: Shrimp rice (1.75 oz of boiled rice + 3.5 oz of steamed marinated shrimp + 1.75 oz of pre-cooked peas + 1 tsp of extra virgin olive oil + 3g of curry) + mixed salad (3.5oz of raw carrots + 1.75oz of radicchio or salad + 3.5oz of tomatoes + 1 tsp of extra virgin olive oil + lemon juice or apple cider vinegar) + 3.5oz of black currants or other red fruits.
Hypoglycemic diet 1300 calories menu – Friday
Dr.’s low glycemic index diet for Friday:
- BREAKFAST: 6.75 fl oz of milk* + 7 oz of fruit (!).
- SNACK: 3.5 fl oz of orange juice.
- LUNCH: Beef carpaccio (2.5 oz of thinly sliced veal + arugula to taste + 0.35 oz of shaved Parmesan cheese + 1 tsp of extra virgin olive oil + lemon juice to taste) + vegetable side dish (10.5 oz of boiled spinach + 1 tsp of extra virgin olive oil + lemon juice to taste) + 1.75 oz of whole grain bread + 7 oz of strawberries, cherries or other red fruits.
- AFTERNOON SNACK: 1 cup of green tea + 1 almond.
- DINNER: Salad (5.25 oz of grilled chicken breast cut into strips + 3.5 oz of grilled peppers + 3.5 oz of cherry tomatoes + 1.75 oz of sweet corn + 1 tsp of extra virgin olive oil) + 1.75 oz of whole grain bread.
Hypoglycemic diet 1300 calories – Saturday
Dr.’s low glycemic index diet for Saturday:
- BREAKFAST: 1 smoothie prepared with 3/8 cup of milk* and 3.5 oz of black currants or other red fruit.
- SNACK: 7 oz of kiwi.
- LUNCH: Warm salad (1.75 oz of boiled whole grain rice + 3.5 oz of boiled Brussels sprouts + 2.5 oz of fresh steamed salmon + 1 tsp of extra virgin olive oil + herbs and lemon juice to taste).
- AFTERNOON SNACK: 3.5 fl oz of orange juice.
- DINNER: Legume soup (1.75 oz of boiled chickpeas, beans or lentils + 1 tsp of raw extra virgin olive oil + 3g of curry) + 2.82 oz of bresaola + exotic salad (3.5 oz of cherry tomatoes + 1.75 oz of avocado + 3g of diluted mustard in 1 tsp of raw extra virgin olive oil) + 1.75 oz of whole grain bread.
Hypoglycemic diet 1300 calories menu – Sunday
Dr.’s low glycemic index diet for Sunday:
- BREAKFAST: 6.75 fl oz of milk* + 3.5 oz of black grapes or other fruit (!).
- SNACK: 3.5 fl oz of orange juice.
- LUNCH: Tuna salad (3.5 oz of olive oil-packed tuna + 1.75 oz of green leaf lettuce + 1.75 oz of raw carrots + 1.75 oz of cucumbers + 1.75 oz of fennel + 1.75 oz of peppers) + 1.75 oz of whole grain bread + 3.5 oz of blueberries or other fruit (!).
- AFTERNOON SNACK: 1 cup of green tea + 1 almond.
- DINNER: Tzatziki (7 oz of raw blended cucumbers + 3.5 oz of skimmed Greek yogurt + 1 tsp of extra virgin olive oil and herbs of your choice) + 1.75 oz of couscous + 3.5 oz of raw cherry tomatoes + 3.5 oz of grilled eggplants + 20g of shaved Parmesan cheese + 1 tsp of extra virgin olive oil + basil to taste + 3.5 oz of pineapple or other fruit (!).
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The information provided in the Diet and Italian Recipes articles is for INFORMATION ONLY and does not intend to replace the opinion of professional figures such as a doctor, nutritionist, or dietitian, whose intervention is necessary for the prescription and composition of personalized dietary therapies.
