Do you want to regain a healthy weight, improve your agility and mobility, as well as feel and look better? Well then, take note of the secrets of different healthy diets to lose 5,10, 15 or 20 kilos and not gain weight again.
And it is that from the point of view of health, being at your correct weight reduces the chances of suffering from diseases such as heart disease, type II diabetes, high blood pressure or sleep apnea, among other chronic ailments.
If what you are looking for is to follow a healthy diet such as the Perricone Diet and lose weight successfully, a first step you have to take is to integrate the consumption of healthy foods and products, physical exercise and also include healthier lifestyle habits.
A gradual weight loss is the best way to lose weight and not suffer the dreaded “rebound” effect that is generally produced by so-called “miracle diets”, which are also often unhealthy.
Skipping breakfast or eating too little can promote weight gain, because limiting excess calories tends to lose muscle mass and fluid, therefore, as soon as you leave the diet to lose weight, you regain the lost weight.
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Diet to lose 5 kilos
If your goal is to lose 5 kilos it is not necessary that you follow a strict diet, on the contrary, you can lose weight just by following these tips:
Don’t skip breakfast
As soon as you get up or at most an hour later, you should have breakfast, which should include a cup of coffee or tea without sugar, two slices of toasted whole wheat bread, a natural yogurt or a fresh fruit.
Lunch and dinner in adequate proportions.
To lose 5 kilos it is not necessary that you go hungry but a good trick is to keep in mind to maintain the proper proportions.
For this reason, it includes in the menu a half plate of raw or cooked vegetables, a quarter of a plate of proteins (meat, fish, eggs and another quarter of a plate of carbohydrates (pasta, rice, legumes, potatoes)
Eat every 4 hours
If you go many hours without eating, anxiety will appear and with it the desire to eat foods with many calories.
Keep an order in your diet: breakfast, mid-morning, lunch, mid-afternoon, snack and dinner.
Don’t skip any food
It is important to eat several meals a day and not skip any, otherwise you will have more appetite in the following hours and this will make you fall into the temptation of “snacking”.
Include healthy foods
Changes in eating habits both to lose weight and to maintain an adequate weight require the inclusion of healthy foods such as white fish or blue fish once or twice a week.
You should also include fresh fruits, vegetables, legumes and whole grains, limiting unhealthy fats, processed foods and drink at least two liters of water daily.
Simple and healthy cooking
The cooking of food is another fundamental factor and the recommendation is to prepare it on the grill, grill, oven, boiled, steamed, sautéed, sautéed or in papillote, avoiding fried and battered ones.
Practice physical exercise
In addition to a good rest, it is important to practice physical exercise or physical activity at least three times a week. Having weekly exercise routines helps you lose weight and stay healthy.
How to lose 10 kilos
If losing 5 kilos of weight can be relatively easy by making some changes in eating habits and adding regular physical exercise, losing about 10 kilos can be a bit more difficult but not impossible.
Good eating habits are essential to lose weight healthily but when it comes to losing between 7 and 10 kilos they are even more so, both to lose weight and to stay in shape after the weight loss diet.
Do not be in a hurry if you have to lose 10 kilos or more, on the contrary the recommendation is to do it gradually and forcefully but without starving or following a boring and unbalanced diet.
It should be remembered that a good rate of weight loss is about 500 grams per week or 2 kilos per month. So you can progressively lose 10 kilos in five months without making excessive sacrifices.
It is not about following a strict diet in which some foods are eliminated and others are limited, on the contrary, it is about eating including all the food groups because only then will you get the nutrients that your body needs.
In the diet to lose 10 kilos you must include:
- Dairy : Preferably skimmed, such as milk, yogurt, fresh cheese, vegetable drinks.
- Vegetables : All raw and cooked vegetables can be included.
- Fruits : All kinds of fresh or compote fruits can be included and the ideal is to take 2 or 3 pieces per day.
- Cereals, legumes, tubers : All these foods provide energy and you can take them daily in a moderate way, because only then can the body take advantage of the reserves (accumulated fat) and thus lose weight.
- Proteins : Eggs three per week; Meats (chicken, turkey) three times a week and red meat at most twice a week. For sausages it is only recommended to include chicken, turkey, York ham and in the case of fish it is advisable to take this food three times a week.
- Oils and fats : Olive oil is the star although you should consume it in moderation, about two or three tablespoons a day.
Combining the aforementioned foods will allow you to form the daily menus and thus lose weight by eating varied, healthy and balanced.
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.