What does a diet to lose weight 10 kg include?
DAIRY PRODUCTS
| DAIRY PRODUCTS |
Preferably skimmed (milk, Yogurt, and 0% fresh cheese). If you drink Vegetable drinks, choose calcium-enriched ones.
VEGETABLES
| VEGETABLES |
All vegetables are recommended for quick weight loss. Include them both at lunch and dinner as a main dish, from salad leaves, tomato, cucumber ... to vegetables such as eggplant or zucchini, or cruciferous (broccoli, cabbage ...) and also mushrooms.
FRUITS
| FRUITS |
All fruits are also recommended, including bananas! The ideal is to take 2 or 3 servings every day. You can have it for dessert or between meals. They are an ideal snack.
CEREALS, VEGETABLES and TUBERS
This group of foods is the one that we use energetically as if it were our gasoline. We must make it so that the body can perform its functions, but we must control the amount so that the body can also take advantage of energy reserves (accumulated fat) and thus lose weight.
The approximate amount to add at lunch and dinner is the size of a fist.
Rice, pasta, couscous, bread ... preferably whole grain, legumes (lentils, chickpeas or beans), and potatoes.
PROTEINS
| PROTEINS |
- Eggs: 3-4 eggs a week.
- Meats: Preferably white (chicken or turkey) and once, maximum twice red meat (beef)
- Recommended cold cuts: turkey breast, chicken, or cooked ham.
- Fish: Increases its consumption to the detriment of meat. Try to take at least 3 times a week white fish (hake, sole, cod ...) and 1 or 2 times bluefish (salmon, anchovies, mackerel ...)
- Seafood: You can also incorporate it into your recipes as white fish. Clams, cockles, squid, cuttlefish, shrimp ...
OILS AND FATS
| OILS AND FATS |
The most recommended is olive oil (better raw), although it is necessary to moderate its quantity to 2 or 3 tablespoons a day.
You can also add a little bit of avocado or a handful of roasted or raw nuts.
How to combine food
Once we know the recommended foods, we still need to know how to combine them on our daily menu.
A good scheme would be the following:
| TYPE DAY DISTRIBUTION | |
| BREAKFAST | Dairy. Example: coffee with skim milk Cereal. Example: 2 toasts (with turkey) |
| MIDMORNING | Fruit . Example: 2 kiwis |
| FOOD | Vegetables. Example: Zucchini cream Cereal, legumes or tuber . Example: baked potato Protein. Example: Grilled chicken Dairy . Example: Skimmed yogurt |
| SNACK | Fruit . Example: 1 banana |
| DINNER | Vegetables. Example: Green salad Cereal, legumes or tubers : Example: small garnish of brown rice Protein. Example: Papillote salmon Dairy . Example: Skimmed yogurt |
PROPER COOKING, ORGANIZATION and special occasions
Choosing foods well is as important as cooking them properly. The most recommended cookings are those that can be prepared with little fat. If you cook for more than one, calculate the amounts of the recipe in proportion to your diet.
Use the iron and the oven. You can steam or boil. And if you are a little cook you will surely know how to make a stew or a sauce without going over the oil. The trick is to simmer, stirring occasionally, and add a little broth if you find it dries or sticks.
In order to carry out the diet, you must always have fruits and vegetables at home. Ideally, you should buy a variety of fresh fruits and vegetables at least once a week (for salads, vegetable creams, sauté, to boil ...). And in case the week gets complicated and you do not have time, it is always good to have canned vegetables at home such as asparagus or artichokes that will solve a dinner.
When you buy fish or meat, buy for more than a day and freeze what you don't consume in 1 or 2 days. Having eggs in the fridge is always a great resource!
If you have a commitment insight, don't worry! If you go to a restaurant, choose a salad first and something grilled or grilled second, or a carpaccio that is delicious. Try not to have more than a glass of wine and drink water. And if you are invited to someone's house, just relax, and take moderate portions.
Example of a weekly menu
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
| Food | - Spinach sauteed with garlic and potato *. - Baked anchovies with onion - Pear. | - Pinto beans in their juice * - Green salad - Yogurt. | - Sprout, cherry, corn, and rice salad - Escalibada with grilled chicken breast - Two pineapple slices | - Chickpeas with raw vegetables such as onion, green and red pepper - 2 crispbreads - Yogurt. | - soup with noodles - Turkey breast with papillote with strips of red, green pepper, and steamed mushrooms - Pear | - Cold cucumber soup * - Squids with onions* - Peach | - Sautéed vegetables with rice and minced meat * - Yogurt with strawberries. |
| Dinner | - Cucumber and pepper salad - Scrambled eggs with prawns and mushrooms -Bread - Yogurt. | - White asparagus puree * - Grilled sole - Two slices of watermelon | - Gazpacho with a crumbled hard-boiled egg - Bread slices with fresh cheese 0% - Yogurt | - broccoli with potato - Hake with onion and baked tomato - Orange | - White asparagus puree * - Eggplant and onion omelet - Yogurt | - Lamb's lettuce, arugula, carrot, tomato, gherkin and natural tuna salad with couscous - Yogurt | - Gazpacho - Baked gilthead with potato and zucchini - Yoghurt. |
Some recipes from the menu
BEANS PAINTED IN YOUR JUICE
In a large pot add a tablespoon of olive oil, when it is hot add 3 whole garlic cloves and stir so that they do not burn and brown. When they are golden brown, add the pinto beans (which will have previously been soaked for a day), stir for a few minutes, add water (3 times more than the weight of the beans), and 2 bay leaves. Cover the pot and simmer until cooked.
WHITE ASPARAGUS MASH
Put a saucepan on the fire with 2 tablespoons of oil and minced garlic. Once the garlic is poached, add a leek cut into pieces and let it cook for a few minutes. Add a diced potato and 7 canned white asparagus, cut in half. Add a pinch of salt, the water from the asparagus, and a little water until the vegetables are covered. Let it cook over medium heat and once the potato is tender, mash until it has a fine texture.
SQUIDS WITH ONIONS
Cut about 5-6 very thin onions. In a large frying pan add a tablespoon of olive oil and when it is hot sauté the squid (just to mark them, they should not be cooked). When they have caught a little color remove them from the fire. Then, in the same pan add the onion, lower the heat, add a little water and salt and cook over low heat. When the onion is practically cooked and browned, add the squid and cook until they are done. In about 5 minutes you can serve it.
COLD CUCUMBER SOUP
Peel a cucumber, slice it and pour it into the mixer glass together with a skimmed natural yogurt without sugar, chopped onion, and the juice of half a lemon. Beat until you have a fine and homogeneous cream. Dress with salt, pepper, and dill to taste. Chill in the fridge.
SAUTE VEGETABLES WITH RICE AND LEAN MINCED MEAT
First, bring the rice to a boil with water and salt. Clean and dice a zucchini, an onion, half an eggplant, and 10 mushrooms.
If you want to go fast, place the onion in the microwave oven and cook at maximum power 5 minutes, then add the eggplant and zucchini 5 minutes more and finally the mushrooms 3 minutes. Next, sauté in a skillet along with the minced meat and finally add the rice.
If you prefer, you can cook the vegetables in a pan with a tablespoon of olive oil over low heat and when they are practically cooked, add the meat and finally the rice.
OTHER HEALTHY HABITS
Practicing exercise will help you achieve your goals. Not only does it increase energy expenditure, but it is a healthy habit recommended for everyone. It keeps you in shape, improves your muscle mass, the cardiorespiratory system, and, psychologically, it is a great ally: it helps you release tension and improves your perception of body image.
It is important that you find an exercise that you like if you do not end up looking for excuses for not doing it, the benefits of the sport multiply if you enjoy it. From swimming, running, or cycling, guided activities, team sports, dancing, or martial arts. There are plenty of sports to choose from. And if you can't exercise in a planned way, don't forget that daily activity also counts, get moving! Walk more and climb stairs.
You see it is not so difficult. Step by step you can achieve your goals.
