We give you a weight loss healthy eating plan to follow to take off a few kilos without starving.
Weight Loss Healthy Eating Plan
Five meals a day:
Do 5 meals a day and do not skip any (breakfast, mid morning, lunch, snack and dinner). It’s the key to getting to the next mean without going hungry, and so the body doesn’t start to reserve energy.
Plan your menus:
Take time and involvement to plan your menus, shopping, preparing food and eating. The more dedication, the better the results.
Breakfast and snacks:
Drink espresso or tea and accompany it with fresh fruit (2 pieces or a cup of salad), some skimmed milk (yogurt or skim cheese), or some lean protein like turkey or chicken.
Mid morning:
By mid morning, eat a small piece of fruit; provides fiber and water.
Lunch and dinner:
First make a dessert plate of vegetables, if possible raw or steamed, to prolong satiety. Join them with a serving of eggs or a fillet of fish, poultry or beef, grilled, baked or papillote.
Dessert:
For dessert, choose a diet with gelatin or yogurt without sugar.
- Eat a moderate serving of vegetables or whole grains (pasta or rice) and always accompany it with vegetables.
- Avoid or limit foods rich with high glycemic index (GI) rich in sugar, such as chocolate, white bread, pastries, sugary cereals, pasta, etc. O foods high in fat and salt, like sausage, cured cheese, snacks, sauces and ready meals or processed, as they are very addictive.
- If you want to sweeten, choose something with artificial sweeteners in order to avoid sugar.
- Drink 2 to 3 liters of fluid a day in the form of still or sparkling water, soda, tea, coffee, espresso with milk, vegetable soup, light or zero refreshments.
Move:
Try walking, cycling, dancing or swimming every day, at least 30-45 minutes. It will help you lose weight and secrete endorphins; hormones of happiness and well-being.
