Diet

Lose 4 kilos in a month in the most delicious way

Easy, home-cooked food. Meals that you prepare in a few minutes, you don’t need to have sophisticated ingredients in your cupboards or special cooking skills. Comfort Food at its best! Comfort Food which at the same time weakens you, now that the weather wants you to sit at home and enjoy its warmth. Today, therefore, Clinical Dietitian – Nutritionist, MSc., Georgia Kapolihas prepared one for us nutritional plan with Comfort Food that you will enjoy!

Comfort foods are characterized by being rich in sugar, processed carbohydrates, fat, salt, which are ingredients that stimulate the taste receptors and the secretion of serotonin, which is the hormone of joy.

Additionally, these foods may trigger a temporary feeling of stress relief. Certain foods help increase the release of dopamine, a type of neurotransmitter that plays a role in how people feel pleasure.

Characteristic examples of comfort foods are pasta with fatty sauces, cheeses, cold meats (carbonara, soufflé), pizza, sweets, puff pastry and, in general, fast food.

Also, a nutrient that helps significantly in stressful situations, due to its muscle-relaxing properties, is magnesium, where it is found in foods such as nuts, whole grains with wheat and oats, dark chocolate and leafy green vegetables. In addition, whole grain foods are high in fiber, which keeps you full and reduces the urge to snack. A good alternative are whole wheat and oat cereal bars, which are an ideal snack, easy for any time of the day, without burdening you with many calories, fat and sugar. It is important to choose those bars that do not exceed 100kcal and are enriched with vitamins and iron, where this period is necessary to strengthen the health of the body and metabolism.

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Thus, emotional cravings (emotional eating) can be combated by choosing tasty foods, which, however, have a lower calorie and fat content.

If you’re craving something crunchy, try:

  • Carrots with yogurt dip
  • Apple with peanut butter
  • Whole grain barley nut with cherry tomatoes and olives

If you’re craving something sweet/savory, try:

  • Rice wafers with peanut butter & raisins or honey or dried fruit,
  • Whole grain cereal bars with wheat and oats
  • Unsalted nuts with dried fruit
  • Yogurt with honey, cinnamon, raisins
  • Banana smoothie with almond drink, cinnamon, hazelnuts
  • Milk & whole grains with wheat and oats
  • Baked apple or homemade compote with boiled apple, honey, cinnamon & walnuts

Lose 4 kilos in a month in the most delicious 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: 2-3 Carrots with yogurt dip
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 & 1 whole grain cereal bar with wheat & oats
LUNCH: 1 portion of grilled salmon, salad with arugula, quinoa, cherry tomatoes
AFTERNOON: 1 banana & 3 walnuts & 1 fl. Kozani yolk drink
EVENING: 2 whole grain barley nuts & 5-6 olives & cherry tomatoes & cheese
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: Carrots with yogurt dip
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 & peanut butter & 1 fl. Kozani yolk drink
EVENING: Oatmeal-spinach-arugula-avocado salad
Friday
BREAKFAST: 1 whole grain cereal bar with wheat & oats & 1 glass of 1.5% milk, instant coffee
DECATE: Baked apple or homemade compote with boiled apple, honey, cinnamon & walnuts
LUNCH: Black-eyed beans & mushroom, tomato, cucumber salad
AFTERNOON: Banana smoothie with almond drink, cinnamon, hazelnuts
EVENING: Omelette with peppers & mushrooms & cheese & 1 slice of Zea bread
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 with wheat and oats, 1 tbsp. dried grapes
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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