Nothing more appetizing when one is in plan, that which always inevitably comes after the holidays and other marked moments of the calendar, than a sandwich. And nothing, in principle, more forbidden.
Or not, because with the Snack Diet This delicacy – a delicatessen if it is not allowed – is a good ally of that healthy diet that makes us lose weight. And not a little; according to Terica Uriol, The nutritionist who devised this method more than two decades ago, no less than about a kilo per week, always depending on who follows the regime. On average, 10 to 15 kilos in less than three months. Although the doctor does not like to talk about figures because, she insists, like any good safe diet with guarantees, “the plan must be completely custom and according to the needs of each patient.”
Licentiate Laude en Pharmacy and in Science and Food Technology, Terica Uriol has spent a lifetime teaching food to those who come to her consultations, currently three located in Madrid, where she has been living since she was 12 years old although she was born in Zaragoza. The first of them, in Alcobendas, opened when he turned 24. Now, with 46 and also online, he attends to patients from all over Spain and abroad. And among its unconditional, Boris Izaguirre, The Spanish aristocrat Simoneta Gómez-Acebo, The journalist Cristina Tárrega, the chef Samantha Vallejo-Najera and many celebrities from different professional fields.
Terica Uriol in her practice in Alcobendas.
The anti-Dukan diet
Recognized for its popular Snack Diet, which she herself follows since she created it 22 years ago, Terica Uriol is also the author of the book ‘The anti-Dukan diet’ (Ediciones B), which he published with journalist Ana María Pascual in 2012 to question the famous method of the Frenchman Pierre Dukan and list its health risks. “It is a hyperproteic, ketogenic diet and in extreme cases it can damage some organs of the body,” he says. Because his philosophy when it comes to getting a Healthy weight it is very different: “It’s about teaching how to eat so as not to gain weight again.”
For the previous step, the lose weight, his perspective is also very appetizing. “We can only lose weight by eating everything, because a plan that eliminates food from the Usual diet It is unsustainable, bores you and makes you return soon to your previous habits, which inevitably produces a rebound effect, “explains the expert.
A regime eating bread
The secret of the success of your diet is that it allows you to eat a lot bread, something that by system eliminate most regimes to use. “The Hydrates of carbon are at the base of the Food pyramid, which is what I take as a reference when considering the diet. Rice, pasta, potatoes… and bread. You have to adapt the menus to the area where you live, and the Spanish eat a lot of bread, so in this diet healthy we eat bread with foods that do not have fats, “explains Terica. And that includes very healthy snacks. Among others, his favorite, “of Ham Without bacon with tomato, I get crazy,” he says. Also others of tuna and peppers, from chicken with light cheese and even Sardines, “very healthy as long as they are very well drained so that they do not have oil,” he says.
At first, that of losing Kilos, their diet follows the nutritional pyramid, which has at its base carbohydrates, fruits and vegetables. And eliminate the foods that are in the upper peak: the fats. “Those that do not burn go directly to adipose tissue and form the Michelin. And here there is no difference between the saturated and the others, no matter how healthy they are, they all accumulate. No one disputes the benefits and properties of an avocado, but it is undeniable that it makes you fat,” says the expert.
That is, fats out. The pFirst steps of this diet They exclude them radically, “because if you do not take them when the body needs them, it will resort to the reserves it has accumulated, burn those that you have left over and you will lose weight“, he says. At a rate of one kilo per week.
A diet without rebound effect
As it says Terica Uriol, The sandwich “is a healthy diet for life, because it is about Learn to eat, not to lose weight radically as other regimes do.” At this point comes to light, as an example, the well-known artichoke diet: “Yes, you lose weight very, very quickly, but at the cost of burdening your body and damaging organs like your liver and kidney. And in the face of the future It’s also very bad, because the rebound effect is tremendous.”
Something that doesn’t happen with your snack diet. “If in a diet you take carbohydrates, if you eat bread, there will never be Rebound effect“, he says. After the first few weeks without fat, this plan reintroduces them, but teaches them to eat just the right amount. “When the necessary kilos have been lost, the maintenance part arrives, very easy to follow because it is the same as the other, but including healthy fats in the right proportion, only 10% of the daily nutritional percentage,” he explains.
The diet that does not weigh food
In that objective of achieving “a healthy diet for the rest of your life” scales and millimeter amounts do not come into play either. “I hate to weigh food, and also that people become obsessed with food. Amounts. You just have to take a decent dish, size normal, that visually does not shock us by big or small. For making it easy, like the one they would serve us in a restaurant,” he advises. Terica.
In this fight against scale, also prefers to talk about measures rather than Kilos. On average, your patients drop from two to three sizes in less than three months. “The grease It does not weigh, so you have to pay more attention to the volume. Three kilos equals one size“. And everything, he insists, without generalizing, because it depends, among other things, on personal factors such as height, sex or age, “for example, during the menopause We burn half of it, so it’s all harder.”
And the sport“we asked.” “No need. Forcing is hating, so I don’t include it in the plan, although if you have some physical activity, better, obviously. It would be enough to walk fast dizzying,” says Terica, “walking is the healthiest sport there is.”
Foods allowed in the snack diet
In the initial phase, all healthy except those with fat. “The diet it doesn’t include anything you don’t want to take,” Terica specifies. Among the foods allowed: rice, pasta, legumes and, of course, bread. How much? “The equivalent of one-third of bar standard-sized, so it’s easy and we can follow the diet without needing to weigh or count what we eat.”
Also eggs, lean meat, fish, light cheeses, skimmed yogurt, seafood… And above all vegetables -cooked without fat or in the form of soups, and salads– and all kinds of fruits. “Many diets restrict them because of their amount of fructose, but with this you can eat without limit. For example, to snack between meals. It is what I recommend, in addition to the yogurt, to peck and kill the bug,” adds the nutritionist.
How to make the snack diet
“The ideal is to adapt this plan to the rest of the family, to eat the same and not feel that you are on a diet, “recommends Terica, who prefers to include bread in the menu of midday, “although it is best that it is comfortable; If it’s easier to resort to the sandwich at night, then if trouble.”
Rice, pasta and legumes are taken as a single dish, and vegetables as a first and as a garnish for proteins, meats, fish and eggs cooked without fat. In addition to a complete breakfast -which includesye coffee or tea with skim milk, fruit and two small slices of bread with jam or light cheese or a bowl of cereal-, the plan consists of seven Meals and seven Dinner that repeat a pattern, although they vary the type of food so as not to get bored. These are three standard menu options for three days, which serve as example for the rest of the week.
- Day 1. A pasta dish (cooked without oil) with fried tomato and cheese to gratin. For dessert, fruit.
- Day 2. Vegetable puree without oil, with half a potato and a light cheese, plus roast chicken without skin accompanied by roasted peppers. For dessert, skimmed yogurt or fruit.
- Day 3. Legume and vegetable salad with hard-boiled egg and seasoned with a little extra virgin olive oil. For dessert, tangerines, watermelon or melon.
- Grilled chicken breast sandwich with a slice of light cheese and roasted peppers.
- Serrano ham sandwich (without bacon) with natural tomato.
- Sandwich of three floors of whole wheat bread with natural tuna (or in very drained oil), light mayonnaise, hard-boiled egg, lettuce, tomato and onion.