Diet

See how you will lose four kilos of fat in one month

Losing fat in a diet is the most important thing in order to see the desired result in the body, since only the number on the scale is meaningless. The reduction of body fat is the one associated with the loss of points in various parts of the body, so that you “drop” in a number in clothes. The clinic Dietitian-Nutritionist, MSc Georgia Kapoli reveals to you the way. And if you have any questions about your nutrition and diet, it’s enough to express your question by clicking here.

In order to lose fat and not fluids, you need to follow the following dietary guidelines:

  • Consume at least 1.5 liters of fluids (water, juices, Greek or instant coffee, semi-skimmed milk) as well as green tea. Its secret lies in the catechins, natural tea antioxidants, which according to researches boost metabolism and contribute to the reduction of visceral (abdominal) fat.
  • Eat salad with every meal. This way you will be fuller and you will not eat more, while at the same time the proper fat burning will take place in the body. The salad helps in the functionality of the digestive system and metabolism.
  • Eat whole grain foods daily (cereals, pasta, whole grain bread, brown/brown rice). The increased content of whole grain foods in complex carbohydrates, which in combination with vegetable fibers do not cause sudden changes in blood sugar levels and reduce the rate of lipogenesis.
  • Consume 3 servings of low-fat dairy (milk, yogurt, cheese) daily. Newer scientific research shows that the daily intake of 3 portions of semi-fat dairy products provides the body with the required amount of calcium to regulate metabolism and burn fat.
  • Eat more fish. Fatty fish that contain ω3 will help you a lot and these are mackerel, salmon, tuna and sardines. The high content of omega-3 fatty acids improves insulin sensitivity, which helps strengthen muscles and reduce belly fat.
  • Increase aerobic exercise. A big contribution to our effort is exercise. We are not only referring to a gym but also a simple walk three times a week is an improvement in our quality of life, especially when our work is sedentary.
  • Follow frequent meals, which should be 2-3 hours apart. In this way, a continuous function will be carried out in your body with the aim of burning calories and further fat burning.
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MONDAY:

BREAKFAST: Milk & 4 tbsp. Cereal flakes with whole wheat and oats & 1 Tbsp. Blackberry instant coffee

INTERMEDIATE: 2-3 Brazil nuts & 1 orange

NOON: Boiled fish soup & 1 boiled potato & salad with boiled carrots & cauliflower & celery

AFTERNOON: 1 yogurt with cinnamon & 4 strawberries & 1 tbsp. sunflower seed

NIGHT: 1 toast with wholemeal bread & cheese, cherry tomatoes & 2 slices of avocado

TUESDAY:

BREAKFAST: 1 boiled egg & 2 rice wafers & 1 glass of grapefruit juice, instant coffee

INTERMEDIATE: Smoothie with almond drink, cinnamon, 1 tbsp. flaxseed, 1 tbsp. blueberries, 1 banana

NOON: 1 portion of lentils & 1 portion of cheese & 6 olives

AFTERNOON: 1 rye toast & light Cretan graviera & 1 glass of kozani yolk drink

NIGHT: Tuna in oil or water & arugula-carrot-parsley salad & 2 slices of avocado

Wednesday

BREAKFAST: Milk & 4 tbsp. Cereal flakes with whole wheat and oats & 1 Tbsp. Blackberry instant coffee

DECISION: 1 yogurt with cinnamon & 4 strawberries

NOON: Grilled salmon, Tabbouleh salad with semolina, parsley, cherry tomatoes, lemon juice

AFTERNOON: 2 digestive biscuits without sugar & grapefruit juice

NIGHT: Omelet with cheese, mushrooms & arugula-lettuce-parsley-carrot-avocado salad

THURSDAY:

BREAKFAST: 2 carob nuts & 1 tsp. whole grain tahini with honey & 1 glass of 1.5% milk, instant coffee

DECISION: 1 orange & 10 unsalted almonds

NOON: Artichokes alla polita & 1 portion of cheese & 4-5 olives & 1 slice of Zeas bread

AFTERNOON: 1 yogurt with cinnamon & 1 apple

NIGHT: Grilled mushrooms & arugula salad – light Cretan graviera & 2 slices of avocado

Friday

BREAKFAST: Milk & 4 tbsp. Cereal flakes with whole wheat and oats & 1 Tbsp. Blackberry instant coffee

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INTERMEDIATE: Smoothie with almond drink, cinnamon, 1 tbsp. flaxseed, 1 tbsp. blueberries, 1 banana

NOON: 1 portion Turkey burgers & cauliflower-carrot salad & 1 slice of Zeas bread

AFTERNOON: 3 Pti ber with oats & 1 cup of cosani yolk drink

NIGHT: 1 toast with wholemeal bread & cheese, cherry tomatoes & 2 slices of avocado

SATURDAY

BREAKFAST: 2 carob nuts & 1 tbsp. peanut butter & 1 glass of grapefruit juice, instant coffee

DECISION: 1 banana & 10 unsalted almonds & 1 cup of cosani yolk drink

NOON: Whole grain spaghetti with vegetable & mushroom sauce, arugula-avocado salad – light Cretan gruyere

AFTERNOON: 1 yogurt 2% & 1 tbsp. sunflower seed & 4 strawberries

NIGHT: Omelet with mushrooms, anthotyro & 1 slice of Zeas bread

 

SUNDAY

BREAKFAST: 1 glass of grapefruit juice & 1 whole wheat and oat cereal bar, instant coffee

INTERMEDIATE: 6-8 unsalted almonds & 1 orange & 1 cup of cosani yolk drink

NOON: 1 portion Boiled fish & Boiled carrots & Boiled celery & 1 medium boiled potato

AFTERNOON: Smoothie with kefir, banana, 1 kg. peanut butter, & cinnamon

NIGHT: 1 toast with wholemeal bread & cheese, 2 slices of avocado & lettuce-arugula-carrot salad

This diet plan is indicative. Any implementation of a dietary program is important to be followed under the supervision of a registered dietitian-nutritionist, who is an expert in evaluating the individual nutritional history and designing a diet, consistent with the nutritional needs of each person

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