Gourmet diet, lose weight without starving


The Gourmet Diet created by Dr. Ana Luzón allows you to include delicious meals in your regimen while you can  lose weight without starving , with this plan it is possible because it differs from conventional weight loss diets because it is not monotonous or restrictive .

The Gourmet Diet is not a miracle diet and does not prohibit the consumption of certain foods, on the contrary, it proposes a healthy selection of them and the possibility of losing one kilo per week.

Therefore, it is a plan that, in addition to helping you lose weight, includes changes in eating habits through the development of healthy and tasty recipes.

A method to lose weight that allows you to lose the extra kilos without giving up the pleasure of eating. The Gourmet Diet, as its name suggests, proposes to enjoy food by eliminating calories thanks to the combination of foods varied in shape and in correct quantities.

What is the Gourmet Diet

With the Gorumet Diet it is possible to lose weight without starving, creating appetizing dishes, well prepared and combining healthy ingredients. The idea is that you can enjoy food without worrying about the amount of calories consumed.

It does not exclude any food but invites you to eat more vegetables, fruits and vegetables and also to observe a pleasant aesthetic in the decoration of the dishes.

Ana Luzón emphasizes the importance of each person’s attitude towards different foods, preparing a beautiful table, a well-prepared plate with healthy foods, and enjoying each bite.

In addition, the author of the Gourmet Diet ensures that by following this weight loss plan combined with regular physical exercise, you can lose more than a kilo per week.

In her book, the nutritionist also includes tips for eating in a restaurant without depriving yourself of the pleasure of good cuisine and without gaining extra pounds. Thanks to these tips from Ana Luzón, the reader will find in the Gourmet Diet everything related to the basic principles of healthy and pleasant eating.

And you can change your eating habits the diet offers several tips to prepare a balanced menu. A true practical manual that helps to acquire new, healthier eating habits but also rewarding.

How to do the Gourmet Diet

Created to achieve the ideal weight without starving or neglecting the pleasure of eating. The Gourmet Diet is a balanced weight loss plan that explains how to combine different foods and in the correct amounts, starting from the basis of correcting certain vegetable deficiencies and excesses of proteins and fats.

Likewise, the Gourmet Diet book recommends dishes that can be ordered in different types of restaurants without skipping the rules of this plan in which there are no “prohibited dishes or foods”

In reality, the basis of the Gourmet Diet is to change eating habits and develop a healthy daily behavior, creating appetizing dishes but with healthy and well-combined ingredients that prevent weight gain.

Enjoying eating is the key to the Gourmet Diet and without thinking about the number of calories, or prohibited foods, but doing it in a moderate way, without rushing and eating only what the body needs, no more. Prepare a beautiful table, decorate the dishes and taste each bite, fundamental attitudes to enjoy food and lose weight.

Eating healthy but also losing weight and enjoying food is possible and the Gourmet Diet aims at this with ideas so that the dishes do not lose their nutritional or caloric balance, but also gain in flavor with healthy foods, combining colors and essential nutrients.

Weight loss with this diet is 1 kilo per week, something that can be increased if you also practice physical activity on a regular basis. Following these tips will reduce body fat and not muscle, in addition to avoiding sagging skin and staying in shape once you reach the desired weight.

What to eat on the Gourmet Diet

The Gourmet Diet allows you to eat all kinds of food and according to its creator it is possible to lose weight and stay in shape at an ideal weight without suffering with strict plans.

The key to this diet is not in what is eaten but in how it is prepared and the eating ritual. Enjoying each meal is essential and for this it is necessary to take the time to taste the dishes.

The monotony of conventional diets makes most of the people who start them shortly after abandon them with the consequent frustration.

This plan proposes a balanced diet with all the necessary nutrients and a decoration based on vegetables.

Some of the dishes proposed by the Gourmet Diet are, for example, vegetable soup with seafood, asparagus with béchamel sauce or chocolate ice cream.

Taking into account that the chosen foods provide benefits to the body such as antioxidants, vitamin B12 and Omega 3. It is understood then why no food is prohibited in this diet. It is a complete nutritional plan that ensures a healthy life and the possibility of losing weight easily.

In this diet it is necessary to eat five meals a day, breakfast, mid-morning, lunch, mid-afternoon and dinner. To take mid-morning or mid-afternoon we recommend a soy and sesame cereal bar or also two pieces of fruit or a natural skimmed yogurt with 10 chopped almonds.

For lunch, the idea is not to deprive yourself of favorite foods and among the gourmet proposals are the leek broth, the spinach salad with pineapple, baked hake loin, clams with green sauce and au gratin stuffed aubergines

It is also allowed to eat something sweet like milk chocolate as it is a powerful antioxidant that should not be absent in the diet to lose weight, the only
recommendation is to eat only one bar.

In the nutritional plan of the gourmet diet, it combines different foods from different cuisines of the world, thus it is possible to prepare more exotic and different dishes. The most innovative drinks include flavored coffee for breakfast accompanied by whole grains with chopped nuts or a boiled egg with toasted rye bread.

Fruit is also a good alternative but combined, such as a slice of Serrano ham with a slice of melon or red fruits chopped with natural yogurt.

For dinner, light meals are an interesting bet such as turkey breast garnished with green asparagus or pumpkin puree. Also, it can be a scrambled eggs with mushrooms with York ham, leek broth, noodles with filetto sauce or a beef fillet with pepper.

Something important is to drink at least two liters of water daily to always be well hydrated. Unsweetened fruit juices, vegetable juices, coffee, different flavored teas and even a glass of red wine at meals can be included in the Gourmet Diet.

The quality of food in the Gourmet Diet must always be above quantity, fresh ingredients and seasonal fruit are the recommendations of this plan to lose weight without starving.

As low-calorie starters and first courses, the Gourmet Diet includes couscous salad with olives and also cooked rice mixed with peppers and green olives. Tasty, the rice combined with steamed spinach and small cubed apple sprinkled with Parmesan cheese.

Legumes are also protagonists in this diet that includes lentil and salmon salad with onion, tomato and cucumbers. Since the tomato is a nutritious and healthy food, it can be included raw but also in the form of cold soup or cream of tomatoes and peppers.

Vegetables and fish are included in this diet with countless varieties in the way of preparing them, such as zucchini stuffed with cod and tomato, fish seasoned with cheese and gratin.

Baked or grilled fish can also be served with a broccoli and bok choy salad. Already if it is salmon with a garnish of cooked bimi sautéed in the pan with chopped nines.

Vegetables can be prepared cooked but raw cut into sticks are excellent as a garnish for meat, poultry or fish. They are also perfect for snacking between meals or accompanied by a sauce of crushed olives mixed with natural yogurt and a touch of lemon juice.

The desserts proposed by the Gourmet Diet are delicious and varied, such as lemon foam, red fruit sorbets, and oven-roasted apples or oranges with a teaspoon of honey.

Sample Gourmet Diet Menu


  • 1 cup of coffee sprinkled with ground cinnamon.
  • 1 whole wheat toast spread with cottage cheese.


  • 1 bar of soy and sesame cereals.


  • Chaw vegetable fan.
  • Fresh mushroom omelette.
  • Baked orange with avocado pulp.

Mid afternoon

  • 1 skimmed yogurt with a tablespoon of muesli.
  • 1 glass of grapefruit juice.


  • 1 serving of spinach in soy cream with sesame seeds.
  • 1 portion of cheesecake and leeks.
  • Orange cream with bitter cocoa sauce.

 Variants of the Gourmet Diet

It could be said that the Scardale Diet is a variant of the Gourmet Diet, to lose weight without starving, but always making it clear that in the case of Scardale there are allowed and forbidden foods, something that does not happen in the Gourmet.

However, the Scardale Diet also encourages a change in eating habits, not starving, and in his book he provides many recipes for tasty dishes and preparations where the quality of the ingredients is essential.

The Scardale Diet recommends adopting a special philosophy for eating, as it believes that most people who are overweight love to eat well, but very few really enjoy food.

A simple dish can be transformed into a tasty and aesthetically pleasing proposal with just a suitable decoration. Thus, a hamburger or scrambled egg can be prepared in a more gourmet way and make them more palatable.

Like the Gourmet Diet, Scardale talks about the aroma and flavor of food that should be appreciated by eating small bites and enjoying each meal. Taking the time to taste food and savor it is essential to eat less and therefore lose weight without starving.

Contraindications of the Gourmet Diet

The Gourmet Diet has no contraindications since there are no prohibited foods. Each menu is designed from the point of view of using top quality ingredients, mostly fresh and making suitable combinations.

Anyway and before starting with this as with any other diet to lose weight it is advisable to consult with the nutritionists. The specialized professional will be able to give the necessary guidance, especially in the case of people with some type of allergy or ailment that does not allow the consumption of certain ingredients or foods.

Advantages and disadvantages of the Gourmet Diet

All diets have advantages and disadvantages but in the case of the Gourmet Diet it can be said that the advantages are many. What qualifies as disadvantages is given more in the cost of the ingredients to prepare the dishes.

Advantages of the Gourmet Diet to lose weight

  • It is not a restrictive diet.
  • You don’t go hungry.
  • Lets eat everything.
  • Provides many tips and recipes to easily follow the diet.
  • Teaches to enjoy food.
  • It proposes varied and tasty dishes.

Disadvantages of the Gourmet Diet to lose weight

  • Not very economical, since some of the ingredients in the recipes of this diet tend to have a high cost.
  • It is necessary to have notions of cooking or learn to cook the different ingredients and dishes recommended in the book.
  • It is not possible to lose many kilos per week.

Gourmet Diet Recipes

The Gourmet Diet allows you to lose weight without depriving yourself of the pleasure of good food. In his book there are numerous recipes that are easy to prepare, tasty and with the same aesthetics as haute cuisine dishes.

Let’s see then some recipes that can be included in the daily menu of the Gourmet Diet. Most of these preparations serve one serving but the amounts of the indicated ingredients can be increased.

Chef salad

A delicious salad that combines vegetables, chicken and cheese, ingredients that in addition to giving color to the dish give it intense flavors.


  • 2 cups of leafy vegetables (lettuce, endive, bok choy, raw spinach).
  • ½ cup of cooked chicken cut into strips.
  • ½ cup of cheddar cheese cut into small cubes.
  • ½ cucumber cut into slices.
  • 1 slice of green pepper, chopped.


Wash and cut all the vegetables.

Cut the cooked chicken into strips.

Cut the cheese into small cubes.

In a bowl, mix all the ingredients and dress with a pinch of salt, vinegar or lemon juice and olive oil to taste, before serving.

Blanched spinach in sweet and sour soy sauce with sesame seeds

A delicious recipe and a good option as a garnish for red meat or fish, spinach is very well combined with sesame seeds and soy salt. This recipe is for 4 servings.


  • 800 grams of fresh spinach.
  • 1 tablespoon of extra virgin olive oil.
  • 2 garlic cloves cut into sheets.
  • 25 grams of black sesame.
  • 25 grams of white sesame.
  • ½ cup of soy sauce.


Wash the spinach leaves and steam them.

Peel the garlic and cut into thin slices.

In a pan, place the steamed spinach, add the oil and sauté them for a minute.

Add the garlic to the preparation and the black and white sesame seeds.

Continue cooking and stirring until the garlic is golden brown and the seeds are toasted, then adding the soy sauce and letting it cook for one more minute over low heat and serve.

Chaw vegetable fan

The vegetable chaw fan is simple to prepare and a variety of vegetables can be used in addition to the previously cooked white rice.

Typical of Chinese cuisine, this dish only requires the appropriate utensil for cooking, such as the wok, which, thanks to its format, cooks food evenly and quickly. This recipe makes two servings.


  • 250 grams of rice.
  • 100 grams of carrots.
  • 100 grs of chauchas.
  • 150 grams of onions.
  • 2 eggs

Cook the rice in plenty of water with a little salt until it is al dente.

Cut the vegetables into small cubes.

In a bowl, beat the eggs and season to taste.

Bring the wok to a high heat and leave it for a minute to warm up.
Add a splash of oil to the wok and when it is hot cook the beaten eggs there, stirring with a wooden spoon for about 20 seconds. Remove from the heat and reserve.

Add the vegetables to the wok, first the carrots, then the green beans, for a minute and then the onion, always stirring the wok to achieve an even cooking.

Finally, add the previously cooked rice to the wok and mix all the ingredients with the help of a wooden spoon.

Season with salt and pepper to taste, and add half a teaspoon of sugar.

Finally, add the egg that had already been cooked in the wok to the preparation, mixing all the ingredients well.

Serve with a little soy sauce and if desired some sesame seeds.

Cream of oranges with cocoa sauce

A soft and delicious cream of oranges decorated with a light chocolate sauce, a simple dessert to prepare and that can be the finishing touch to a dinner.


  • 5 oranges.
  • 1 lemon
  • 2 egg yolks.
  • 40 gr of sugar.
  • 30 gr of cornstarch.


Squeeze the lemon and oranges.

In a bowl, beat the yolks with the sugar.

In a bowl dissolve the cornstarch with a little of the orange juice. Reserve.

In a saucepan place the lemon and orange juices, add the yolks and sugar and also the previously dissolved cornstarch.

Cook over low heat and always stirring with a wooden spoon until the preparation begins to thicken.

Remove the preparation from the heat and place the cream in tall glasses or small pots.

Put in the refrigerator for about two hours.

Serve decorating with the cocoa sauce that is obtained by dissolving the cocoa with a little hot water.

To decorate you can use strips or slices of candied orange.

Conclusions on the Gourmet Diet to lose weight

The secret to the success of the Gourmet Diet is that it is a varied but balanced nutritional plan in which it is possible to eat everything. It is only necessary to respect eating small portions and doing physical activity at least three times a week.

With tasty, colorful foods and many of them unconventional. The Gourmet Diet invites you to eat well and in a healthy way, allowing you to lose weight up to one kilo per week and enjoy well-prepared dishes with few calories.

With the Gourmet Diet, to lose weight without starving it is possible and also enjoy good cuisine through delicious dishes, do not stop doing it.

Sources and References:

  • Dr. David Ludwing

Are you always hungry? Control your cravings, train your cells and lose weight

  • San Francisco de Quito University

Dr. Gourmet: “Don’t diet, eat well”

  • The End of the Earth

Analysis of express diets without scientific support


Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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