This is a short-term diet, designed especially for those who need to lose those extra pounds and are fans of stew. It's a very simple plan to follow, and if you follow it strictly, it will allow you to lose weight. lose 2 kilos in 6 days.
If you are determined to follow this diet you will have to have a healthy state of healthDrink as much water as possible every day, flavor your infusions with sweetener, make your stew light, and season your meals with salt and a minimal amount of olive oil. You should repeat the menu detailed below every day you follow the diet.
What is the stew diet and how does it work?
The basis of this approach is a moderate caloric deficit supported on a hot plate, rich in water and vegetables, which provides much satiety Low in calories. Prepared in a light version, the stew allows you to eat large amounts without excessively raising your energy levels, helping to control appetite and reduce snacking.
To enhance results, it is advisable to maintain a healthy diet balanced and low-calorie the rest of the day, prioritizing vegetables and fruits at every meal, along with fish, lean meats and, in a planned manner, vegetables. Water, good rest and mild physical activity (walking, mobility, yoga) reinforce the process and reduce the risk of rebound effect.
How to prepare a light stew step by step
A light pout should focus on carnes magras (skinless chicken, lean beef or turkey) and a generous base of vegetables (carrot, leek, pumpkin, cabbage, celery, potato in moderate quantities). chickpeas They can be included soaked and well cooked, adjusting the portion if you are looking to cut calories.
- Skim: When it starts to boil, remove the foam to obtain a cleaner and better tasting broth.
- Degrease: When finished, remove the fatty supernatant. Avoid adding chorizo, bacon or blood sausageIf you use them later, boil them separately to avoid adding fat to the broth.
- Flavor without excess salt: Use garlic, pepper, bay leaves, parsley or turmeric. The cayenne It can provide a spicy touch that increases the feeling of heat and satiety.
Another option is to prepare a vegetable soup base with tomato, onion, cabbage and peppers and simmer for about 30 minutes. You can sauté it beforehand with a teaspoon of extra virgin olive oil to enhance the flavor and, if you prefer, blend at the end for a creamier texture.
Daily menu of the puchero plan
Daily menu:
Breakfast: 1 cup of tea, coffee or mate cocido and 2 slices of whole wheat toast spread with light jam.
Lunch: stew and 1 pomeloYou can eat as much stew as you want.
Snack: 1 cup of tea, coffee or mate cocido and 1 low-fat yogurt with cereals or fruits.
Price: 2 deep plates of stew and 1 grapefruit.
Before going to bed: 1 cup of boldo or chamomile tea.
Nutrition and lifestyle tips
The evidence indicates that the soups and broths They help you arrive less hungry for the second course, which is why they are recommended as first course at lunch or dinner. Even so, avoid making it your only plate for long periods; alternate with lean proteins and vegetables.
During very low calorie plans, most of the initial weight may be water, so it is advisable not to prolong them for more than 7 days nor train High intensity. Maintain a high water intake and limit sugars, ultra-processed foods and fats of poor quality to sustain the results.
Soups and broths: what we know
Those who consume soup regularly tend to show a Lower BMI in observational studies, perhaps because of its effect of satiety. However, specific soup diets lack strong long-term evidence and there is a risk of rebound effect if you don't change your lifestyle. Remember that the body feels more satiated when we chew, so it is advisable to combine broths with solid foods.
Variation: 7-Day Fat-Burning Soup Plan (Optional)
- Day 1: soup + low-sugar fruits (melon, watermelon, red berries, kiwi).
- 2 3 days and: soup + steamed, grilled or oven-baked vegetables (prioritize green leaves).
- Day 4: Add bananas to your soup; drink water frequently to curb cravings.
- Day 5: incorporates up to skinless chicken or lean meat; increases hydration.
- Day 6: : lean meat or grilled/oven-baked chicken (never fried) with the soup.
- Day 7: clean with Integral rice and low-fat dairy products with bran or oats.
As a base, it uses tomato, onion, cabbage and peppers; flavor with oregano, basil, or turmeric. Cook for a few 30 minutes until the vegetables are tender. Keep in mind that these guidelines are restrictive and should not extend beyond one week.
Safety and contraindications
This approach is not recommended in pregnancy, breastfeeding, childhood, adolescence, the elderly nor in those who suffer Eating disorder or medical conditions that require supervision. It may cause dizziness, tiredness or loss of Muscle mass if it is prolonged. Consult with a nutritionist to adapt the plan and plan the transition to a balanced diet that maintains the results.
Done judiciously, the stew diet can be a short-term tool for deflate and organize your habits; true change comes when you combine it with a balanced routine, daily movement, good hydration, and restful sleep.