Diet

Lose 4 kg in a month without starving

Protein slims down smart. Because, not only does it activate your metabolism and the fat burning process, but it also fills you up. Double the profit. For this, today, Clinical Dietitian – Nutritionist, MSc., Georgia Kapolihas prepared one for us indicative nutritional plan all protein to get rid of 4 kg in a month. The reason for the special…

High protein diets are often followed by athletes to boost muscle growth. They are also popular among non-athletes as an effective way to increase metabolism and enhance fat loss.

However, it is pointed out that increasing protein intake will cause weight loss only when there is a negative energy balance, i.e. if more calories are burned than consumed.

A high protein diet will enhance fat loss by increasing thermogenesis and satiety.

Thermogenesis refers to the expenditure of energy required for the digestion of nutrients. During digestion (digestion), protein increases energy expenditure (burns) more than fats and carbohydrates. Therefore, increased protein intake increases thermogenesis, thus ultimately reinforcing the negative energy balance.

Also, protein increases the feeling of fullness, meaning we stay full for a longer period of time.

In general, it is recommended to follow a diet rich in proteins to activate the metabolism but not forgetting that it must be part of a balanced diet. This means that our diet must consist of all food groups for a good functioning of the body. In addition, we get proteins not only from meat and fish but also from other foods that if we include them too we will succeed to a large extent in having a variety of foods from all food groups. Such foods are nuts, lentils, quinoa, dry beans, peas, seafood, fish, eggs, milk, yogurt, kefir and of course beef and chicken.

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Lose 4 kg in a month without starving 1
THE COMPLETE NUTRITION PROGRAM
MONDAY:
BREAKFAST: 1 glass of 1.5% milk & 4 tbsp of whole grain cereals with wheat and oats, 1 tbsp. chia seeds, instant coffee
INTERMEDIATE: 1 banana & 3 walnuts
LUNCH: Chicken fillet, brown rice & arugula-spinach-pine-nut salad
AFTERNOON: 1 yogurt with cinnamon & 1 apple & 1 tbsp. honey
EVENING: 1 toast with multi-grain cheese bread, turkey, cherry tomatoes, avocado & 1 fl. Kozani yolk drink

TUESDAY:
BREAKFAST: 1 glass of milk & 2 rice wafers with wholemeal tahini & honey & cinnamon, instant coffee
DECATE: 1 natural pomegranate juice & 10 unsalted almonds
LUNCH: 1 portion of grilled salmon, salad with arugula, quinoa, cherry tomatoes
AFTERNOON: 1 banana & 3 walnuts & 1 fl. Kozani yolk drink
DINNER: 1 yogurt & 2 Tbsp whole grain cereal with wheat and oats & cinnamon & 1 apple

Wednesday:
BREAKFAST: 2 rice wafers, 1 boiled or poached egg & cheese & grapefruit juice, instant coffee
INTERMEDIATE: 1 banana & 3 walnuts & 1 fl. Kozani yolk drink
LUNCH: Red beans & grated carrot & avocado & tuna
AFTERNOON: 1 yogurt with cinnamon & 1 pear & 1 tbsp. honey
EVENING: Grilled mushrooms & arugula salad – light Cretan graviera & 2 whole grain barley nuts

Thursday:
BREAKFAST: 1 glass of 1.5% milk & 4 tbsp wholemeal cereal with wheat & oats with 1 tbsp. chia seeds, instant coffee
INTERMEDIATE: 3 walnuts & 1 pear
LUNCH: Chicken burgers, arugula salad, spinach, cherry tomatoes, sweet potato
AFTERNOON: 2 rice wafers & cheese & 1 fl. Kozani yolk drink
EVENING: Oatmeal-spinach-arugula-avocado salad

Friday:
BREAKFAST: 1 slice of multigrain bread with peanut butter & 1 glass of 1.5% milk, instant coffee
DECISION: 1 apple & 3 walnuts
LUNCH: Black-eyed beans & mushroom, tomato, cucumber salad
AFTERNOON: 1 yogurt with cinnamon & 1 banana
EVENING: Omelette with peppers & mushrooms & cheese & 1 slice of Zea bread

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SATURDAY:
BREAKFAST: 1 glass of juice & 1 cheese-turkey-avocado toast, instant coffee
INTERMEDIATE: 6-8 unsalted almonds & 1 banana
LUNCH: 1 portion Roast chicken with baked potatoes & boiled greens, 4-6 olives,
AFTERNOON: 50 g. dark chocolate with nuts & 1 fl. Kozani yolk drink
EVENING: 1 yogurt with cinnamon, 2 tbsp. whole grains, 1 tbsp raisins

SUNDAY:
BREAKFAST: 1 glass of milk & 2 rice wafers with wholemeal tahini & honey & cinnamon, instant coffee
INTERMEDIATE: 6-8 unsalted almonds & 1 banana
LUNCH: Beef lemonade & quinoa & arugula-spinach-carrot salad
AFTERNOON: 1 yogurt & cinnamon & 1 tbsp. flaxseed & 1 pear
EVENING: 1 boiled egg & cheese & salad – arugula- spinach- pine nuts- carrot & 1 slice of Zeas bread

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