Diet to lose weight with this diet weekly suitable for her and for him that allows you to lose 2 kg in 7 days. It often happens that you go hungry with one diet drastic. But there is a way to get up from the table always full. While seeing the needle of the balance gradually go down. The ‘trick’ is knowing how to choose the right foods. That is, fruits, vegetables and whole grains. Always to be combined with a protein source. Take some time to taste what you eat and chew slowly. In this way they can be lost without suffering up to 2 kilos per week.
–
Fill up on fiber. First of all it is necessary to fill the stomach quickly and the simplest solution is to occupy the space with bulky food. It is vital to eat anything that contains fiber, starting with fruit and vegetables, without forgetting legumes.
Always include a protein source. Always adding protein to meals is healthy. Above all, it is essential to activate the hormones that send biochemical signals to the brain through which they communicate that the stomach is full. In fact, since in ancient times man had less possibility of obtaining foods such as meat, fish and eggs, our body is programmed to feel a greater sense of satiety when consuming protein foods, which the body needs to repair the tissues. and build muscle mass. In particular chicken and turkey are excellent for their lysine and arginine content. They are also white meats and therefore leaner than beef and veal.
▼ Click below for the weekly diet ▼
The perfect 7-day weight loss diet for him and her
MONDAY
– Breakfast: a cup of bitter coffee; 125 g of plain yogurt with oat flakes, coconut flakes and pieces of fresh apple. – Snack: a glass of freshly squeezed orange juice; 3 almonds. – Lunch: 30 g of brown rice with 30 g of lentils (dry weight) and fresh cherry tomatoes, seasoned with a tablespoon of extra virgin olive oil – Snack: 125 g of plain yogurt and apple pieces. – Price: a plate of pumpkin cream; 150 g of amberjack tartare; mixed salad.
TUESDAY
– Breakfast: a cup of green tea; 125 g of water porridge, flavored with cinnamon. – Snack: a fennel tea; 2 walnuts. – Lunch: raw carrots cut into sticks; a plate of barley, chickpea and bean soup. – Snack: 125 g of plain yogurt with pear pieces. – Price: a plate of cream of leeks and potatoes; 150 g of monkfish and steamed spinach.
WEDNESDAY
– Breakfast: a cup of black tea; 125 g of Greek yogurt with dried fruit and kiwi. – Snack: a glass of fruit and vegetable juice; 4 hazelnuts. – Lunch: 30 g of wholemeal Basmati rice with 100 g of steamed shrimp and broccoli, seasoned with a tablespoon of extra virgin olive oil. – Snack: 125 g of white yogurt and kiwi. – Price: 150 g of roast turkey with broccoli, cooked in the wok, with chilli and garlic; 2 slices of rye bread.
THURSDAY
– Breakfast: a cup of tea; 125 g of white low-fat yogurt with a tablespoon of whole oat flakes, chia seeds, pieces of fresh apple. – Snack: an herbal tea; a handful of salt-free, fat-free popcorn. – Lunch: spelled soup (30 g) and borlotti beans (30 g) with seared carrots and cherry tomatoes. – Snack: 125g of plain yogurt with fresh grapefruit. – Price: a plate of carrot and parsnip soup; 150 g of baked salmon fillet; carrots with ginger; 2 slices of wholemeal bread.
FRIDAY
– Breakfast: a cup of barley coffee; 125 g of porridge made with soy milk, chopped fresh avocado and orange wedges. – Snack: a glass of citrus juice; 3 Brazil nuts. – Lunch: a raw fennel cut into wedges; 60 g 1. of wholemeal pasta and beans. – Snack: 125 g of plain yogurt and fresh blueberries. – Price: a plate of minestrone% 3B 100 g of goat ricotta with rocket; 2 slices of wholemeal bread.
SATURDAY
– Breakfast: a cup of tea; 125 g of soy yogurt with oat flakes, flax seeds and pieces of fresh pear. – Snack: a fennel tea; 4 almonds. – Lunch: quinoa salad (30 g), chickpeas and beans (30 g dry), zucchini. – Snack: 125g of plain yogurt; 15 g of dried fruit. – Price: a dish of velouté with potatoes and fennel; 150 g of hake baked in foil with cherry tomatoes and olives.
SUNDAY
– Breakfast: a bitter coffee; 125 g of kefir with whole oat flakes, dried fruit and fresh blueberries. – Snack: a glass of freshly squeezed orange juice; 10 g of dried fruit. – Lunch: brown rice (30 g), edamame (30 g) and raw salmon (50 g). – Snack: 125 g of plain yogurt and pieces of fresh apple. – Price: a plate of vegetable puree; 150 g of baked sea bass fillet on a bed of potatoes.
–
–
