This is one A diet that will help you lose weight fast and in a healthy way. It's a short-term plan based on the intake of boiled vegetables It's optional. If you follow it strictly, it can help you lose up to 2 kilos in 9 daysprovided there are no personal contraindications.
To implement this system, you will need a adequate state of healthdrink as much water as possible, choose boiled vegetables In meals, flavor infusions with sweetener and season with salt, vinegar, light grated cheese and a minimal amount of olive oilYou must repeat the menu detailed below every day you follow the plan.
Daily menu:
Breakfast: 1 infusion of your choice and 1 slice of dark bread toast spread with light jam.
Midmorning: 1 fruit of your choice.
Lunch: 1 portion of meat, chicken or fish and 1 deep plate of boiled vegetables choice.
Mid afternoon: 1 fruit of your choice.
Snack: 1 infusion of your choice and 1 skimmed yogurt with fruit or cereals.
Price: boiled vegetables of your choice. You can eat as much as you want..
Before going to bed: 1 glass of juice from 1 citrus fruit of your choice.
Why boiled vegetables help with weight loss
Vegetables provide low calories, a lot fiber y waterlarvae, nymphs, and adults, so increase satietyThey help control appetite and regulate blood sugarThis effect reduces the energy density of the dish and promotes a calorie deficit.
Ideally, vegetables should be included in breakfast, lunch and dinner: as a side dish, in rawness Between meals or in soups and salads. Better raw or steamed To preserve nutrients, boiling is acceptable in this plan. Avoid juices because it is less satiating; prioritize whole fruit.
Recommended cooking methods (and the nuance of olive oil)
Steaming and boiling are techniques lightAn academic study showed that frying or stir-frying with extra virgin olive oil can increase phenolic compounds and antioxidant capacityHowever, also increases caloric densityTo lose weight, prioritize boiled/steamed and use oil in minimum quantity.
Most useful fruits and vegetables in this plan
To maximize results, prioritize filling and diuretic vegetables: asparagus, endives, chard, celery, leek, artichoke, zucchini, spinach, mushroom, raw carrot, broccoli, cucumber, eggplant, cabbageradishes, turnip greens, beets, it, onion, cauliflower, sorrel, canons, watercressEndive and cardoon. If your goal is to lose weight, limit potato (starch), pumpkin and cooked carrot; the night tomato It may not sit well with some people.
Fruits that are beneficial due to their fiber and water content: orange, pomelo, blueberries, apple y strawberriesWhole mushrooms are best for greater satiety. Mushrooms help to regulate glucoseGarlic and onion are purifying and broccoli, cabbage and watercress contribute Antioxidants.
Tricks for adherence and satiety
Complete your dishes with lean protein (chicken, fish, legumes) and crudités with hummus Between meals. Drink water and unsweetened infusions, adjust the salt and use vinegar to enhance the flavor without calories. If the nighttime juice doesn't satisfy you, take the whole piece of fruit.
This short and structured plan is a surefire strategy for getting back into a routine and making the most of your opportunities. benefits of vegetables without going hungry. Adjust according to preferences and tolerances, and consult a professional if you have specific medical conditions.
