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 per month, as long as the plan is adapted to the initial weight.
Healthy diet: the first week
- breakfast: It is healthy to start with juice from green leafy vegetables, which can be diluted with water if a lighter consistency is preferred. To improve the flavor, it is recommended to add a piece of ginger root.
- Mid-morning: Eat natural yogurt without sugar.
- meal: Cucumber is steamed or boiled vegetables, limited to a maximum of 3 varieties, accompanied by steamed fish, boiled or hard-boiled eggs, or ground legumes.
- Snack: Homemade sugar-free compote made from fruit such as apples, pears, blueberries or raspberries.
- dinner: Vegetable cream, also limited to 3 varieties, such as fried onions and squash with carrots, or fried leeks and zucchini with turmeric, known for their weight loss properties. Accompanied by natural yogurt without sugar.
It is also recommended to consume unsalted vegetable broth and infusions without milk or sugar throughout the day, especially during times of hunger or cravings.
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Healthy diet: the second week
- breakfast: Plain yogurt with fresh fruit and a tablespoon of chia or flax seeds to add fiber and essential nutrients.
- Mid-morning: Whole wheat mini bread with various nutritious fillings such as avocado, sprouts, natural tuna or cold cuts of turkey.
- meal: Healthy salad with your choice of 3 to 5 fresh ingredients and light dressing. As a main course, you can choose options such as grilled, baked or steamed fish or lean meat. Eggs are also included in any preparation except fried, or legumes in the form of stew or hummus.
- Snack: A mixture of fresh fruits and nuts for energy and nutrients between main meals.
- dinner: 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 food options to suit individual needs, ensuring a balanced and delicious diet while working towards your weight loss goal.
► You may be interested: 5 processed foods you can eat to lose weight
How to accompany a diet to lose weight?
This was revealed by a scientific study conducted by Oxford University in the United Kingdom Combining exercise with a low-calorie diet is more effective than following it alone for reducing belly fat Reducing the risk of cardiovascular disease.
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