2024-02-10 12:54:29
When healthy and balanced foods are combined, along with recommendations on hydration, physical exercise and adequate rest, the interested person will be able to lose 2 kilos in just 3 days and up to 8 in a month, as long as the plan is adapted according to the initial weight.
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Healthy diet: first week
- Breakfast: It is healthy to start with a smoothie of green leafy vegetables, which can be diluted with water if a lighter consistency is preferred. To improve the flavor, it is advisable to add a piece of ginger root.
- Midmorning: consume a natural yogurt without sugar.
- Food: The option is steamed or boiled vegetables, limited to a maximum of 3 varieties, accompanied by steamed fish, soft-boiled or boiled eggs, or crushed legumes.
- Snack: Homemade sugar-free compote made from a fruit such as apple, pear, blueberries or raspberries.
- Cena: vegetable cream, also limited to 3 varieties, such as sautéed onion and pumpkin with carrot, or sautéed leeks and zucchini with turmeric, known for its weight loss properties. It is accompanied with a natural yogurt without sugar.
It is also recommended to consume unsalted vegetable broth and infusions without milk or sugar throughout the day, especially in times of hunger or cravings.
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Healthy diet: second week
- Breakfast: plain yogurt with fresh fruit and a tablespoon of chia or flax seeds to add fiber and essential nutrients.
- Midmorning: mini whole wheat bread with various nutritious fillings such as avocado and sprouts, natural tuna or turkey cold cuts.
- Food: Healthy salad with a choice of 3 to 5 fresh ingredients and a light dressing. As a main dish, you can choose options such as fish, lean meat prepared grilled, baked or steamed. Eggs are also included in any preparation except fried, or legumes in the form of stew or hummus.
- Snack: combination of fresh fruit and nuts to obtain energy and nutrients between main meals.
- Cena: vegetable soup followed by a portion of steamed fish or chicken, along with vegetarian options such as tofu or fresh cheese.
This diet provides a variety of nutritional options to suit individual needs, ensuring a balanced and tasty diet while working towards your weight loss goal.
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How to accompany a diet to lose weight?
A scientific study carried out by the University of Oxford in the United Kingdom revealed that Combining exercise with a low-calorie diet is more effective than following it alone to reduce abdominal fat and reduce the risk of cardiovascular diseases.
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