This is a different kind of diet that will help you lose those extra pounds. It's based on eating a variety of cold foods . It's ideal to follow during the warmer months. If you adhere to it strictly, you can lose up to 2 kilos in 15 days (this is an approximate result that may vary from person to person).
To follow this diet, you'll need to be in good health , sweeten your teas with sweetener , season your food minimally, and drink as much water as possible every day. You should repeat the menu detailed below every day you follow the plan.
Daily menu:
Breakfast: 1 herbal tea and 3 rice cakes spread with light white cheese.
Mid-morning snack: 2 fruits.
Lunch: a choice of raw vegetable salad and one light dessert. You can eat as much salad as you like.
Mid-afternoon: 2 fruits.
Snack: 1 herbal tea and 2 slices of wholemeal toast spread with light jam.
Dinner: 1 portion of cold chicken, 1 cold portion of tart or pudding made with 1 or 2 vegetables of your choice and in a light form, and 1 herbal tea.
Before going to bed: 1 glass of cold skimmed milk.
Why do cold meals work for weight loss?
This approach prioritizes simple preparations that often require little to no cooking (sometimes just boiling pasta, rice, or quinoa and cooling), saving time and making it easier to stick to. By focusing on vegetables, fruits, lean protein sources , and healthy fats, it increases satiety and helps control snacking between meals. Furthermore, cold recipes are refreshing and hydrating when the temperature rises.
Key guidelines, schedules, and smart substitutions
At dinner, aim for this proportion on your plate: 1/2 vegetables (salad or cold soup), 1/4 protein (egg, fish, chicken, turkey), and 1/4 whole grains (rice, pasta, bread, or legumes). This distribution promotes good digestion and restful sleep.
Leave approximately two hours between dinner and bedtime to facilitate digestion and avoid interference between melatonin and insulin response after eating. Avoid arriving at dinner too hungry ; having a snack will help you avoid overeating.
If raw vegetables cause bloating at night, prioritize cooked, roasted, steamed, or papillote options that you can eat warm or cold . Choose whole grains for your carbohydrates because of their fiber and satiating effect. Opt for high-quality protein (eggs, white or oily fish, white meat) and light dressings.
Quick ideas for cold and light meals
Get inspired by these balanced , fresh and very satisfying combinations:
- Cold melon and cucumber soup with yogurt and mint: creamy, hydrating and low in calories.
- Whole wheat pasta salad with basil pesto, cherry tomatoes, light mozzarella and olives.
- Quinoa with tuna and strawberries (or red fruits), red onion and lemon: protein + fiber.
- Asparagus and strawberry salad with green leaves, walnuts and honey and mustard vinaigrette.
- White fish ceviche with lime, mango, onion, avocado and cilantro.
- Cold coconut and avocado cream with cucumber and lime: very filling due to its healthy fats.
- Tuna and avocado tartare with a touch of soy and sesame.
- Mini zucchini pizzas baked with tomato, ham and low-fat cheese.
- Piquillo peppers cold stuffed with sautéed shrimp and mushrooms.
- Avocado hummus with vegetable crudites or thin whole wheat toast.
- Zucchini sushi filled with crab, carrot and cucumber with a touch of lime.
Practical tips to maximize results
Plan your meals with batch cooking (cooking grains, baking vegetables, preparing light sauces) and refrigerate in airtight containers. Control the seasoning (extra virgin olive oil, vinegar or lemon juice, herbs, spices) and limit heavy sauces. Prioritize whole foods ; avoid ultra-processed and breaded foods. Stay properly hydrated with water, herbal teas (see when and which teas to drink ), or fat-free broths. If you exercise, distribute your protein intake evenly throughout the day.
FAQ
Can I repeat the menu daily? Yes. You can vary the fruits, vegetables, and protein sources while maintaining the same guidelines.
What if I'm vegetarian? Substitute the chicken with legumes ( for example, lentils ), tofu, tempeh, or eggs, and combine with whole grains.
Can I eat raw vegetables at night? If you feel heavy , opt for cold soups, warm roasts, or stir-fries.
What light desserts are suitable? Natural yogurt or fresh fruit ; for variety, seeds or raw nuts in small portions.
Based on simple , filling cold meals rich in vegetables, lean protein, and healthy fats, this plan makes it easy to eat better in hot weather, keep your appetite under control, and steadily progress toward your weight loss goal , always listening to your body and adjusting quantities and options to your needs.
