Diet to lose weight 5 kilos in a week = miracle diet
Making a diet to lose weight 5 kilos in a week without rebound and eating healthy is impossible. As you know, miracle diets are a story that promises to achieve a considerable weight loss in the person who follows them, without taking into account the nutritional consequences that can entail that type of food that is far from being healthy and balanced.If there are no miracle diets, the only healthy way of thinning 5 kilos is following a diet appropriate to the needs of each person, but the common denominator is the caloric deficit. But eye!, Caloric deficit does not mean jumping breakfast or dinner to ingest less calories per day, or stop eating some group of the 3 types of essential macronutrients that our body needs such as carbohydrates to make a few days diet And go down fast volume unhealthily, but it means eating in a balanced way and acquiring healthy eating habits but ingesting less calories than our body needs to be maintained. Endocrine to know exactly how much is the percentage of calories you need to subtract in your daily intake and thus be able An example of a daily menu to lose weight 5 kilos in a healthy way.
A good source of quality proteins at each meal
According to the idea of ​​the healthy dish, proteins must occupy a fourth portion of it and must be present in each of the daily meals we make, whether main or secondary. These can be of animal origin (such as red or white meat, fish, seafood, eggs …) or of plant origin (legumes, nuts, tofu, tempeh, seitán …) but you always have to try to That they are lean and quality since they are the type of food that takes the closest in our stomach to digest and for that, it is the one that best avoids cravings or pecking between hours (they are very satiating). Speaking of hours, the most recommended thing It is that you eat every 3 or 4 hours and in small amounts of food, which will vary depending on the time of the day you are, but the ideal is that you do at least a breakfast, a snack in the middle of the morning, a main meal, a snack And a dinner, like this, your metabolism will always be working, you will avoid hungry to the next ginest For example breakfast or dinner, because with This you will just get more hungry to the next and give you an extra to compensate for those calories that you have not previously ingested and/or chop between hours. Some recipes that we recommend from good proteins to lose weight are for example:- Chicken breasts With roasted garlic
– Yummy baked turkey thigh
– Bake stuffed with baked vegetables
– Tofu fillets
Watch the fats
Fats are one of the 3 essential macronutrients that our body needs to function properly but when weight loss, it is recommended to moderate its consumption since they usually contain a lot of calories in a very small proportion of food. So if you really swing to the diet to lower 5 kilos, consume healthy and quality fats such as vegetable oil, nuts, blue fish, vegetable milk or avocado (you can eat one a day and nothing happens, nothing happens, It is fruit!). Dairy is better to consume them moderately since they are not as nutritious for the body as these other foods and they are also very caloric. Speaking of this, one of the most caloric foods that exist is oil since it contains in 100 ml of product the a whopping of 900 calories, which is equivalent to a daily main meal. With this we do not mean that you have to reduce your consumption to 0 but, you think about all the times you use this product to cook or dress food during the day and, if you really want to lose 5 kilos of weight, we recommend that you limit yourself 2 tablespoons a day in total, both to cook and to dress, as well as that you use light cooking (no fried, confited, in sauce, etc.). Likewise, the nuts is much better than the whole consumption and not in cream or butter format since they will contain food additives added surely, unless you do them in a homemade way as in this recipe for homemade peanut cream without sugar for example, but they will always contain more fiber and other nutrients if they are in His natural state than crushed. Of course, you always choose raw or roasted nut Sauces whether homemade or bought and instead uses light dressings to season your meals such as vinaigrettes (with little oil) or mustard in grain or dijon, which contains very few calories. This homemade mustard vinaigrette recipe is ideal for diets.
Avoid ultraprocessed foods and beverages
Regarding unhealthy food, if you want to make a diet to lose weight 5 kilos properly you should avoid ultra -processed foods and drinks, that is, those that are not fresh products or are naturally in this state, but also that They have been prosecuted by the food industry, and to which several foods or additives have been added to conserve their organoleptic characteristics, improve their manufacturing and industrialization process and subsequent conservation and sale of them. Because they are not healthy either. They may contain less sugars or fats added but they also have a high percentage of them or a substitute not recommended, even some are much more caloric than their original homonyms. These guidelines also affect drinks in every way, so the Better option is always to drink water, whatever time, and inside, during or outside meals. No matter the moment of the day, it is always the best option. It is recommended to drink between 1.5 and 2 liters of daily water but you do not have to take it to a rajatabla because, many of the food we consume during the day, especially fruits and vegetables, already contain a lot of water as well That if you increase its consumption, your body will not need the same water as if you do not consume any food of this type. The juices (homemade or processed) and the soft drinks are better not to consume them, since it is always more nutritious for our body to eat the fruit whole and drink for example other things such as coffee alone, hot or cold tea, water with gas or infusions of all kinds. It can also be said that alcohol consumption of any kind is not recommended if you want to lose weight, eat healthy or have good health.
Rest well
Lack of sleep hinders weight loss due to inadequate hormonal environment that is generated in our body every time we sleep badly or less hours than are recommended for our age. At the general level, human beings must sleep between 7 and 8 hours to rest properly and that our body works properly. If we sleep badly we generate cortisol, the stress hormone par excellence, and this prevents the loss of fat on a regular basis at the metabolic level. Therefore, a good rest is essential when it comes to diet to lose 5 kilos and in general, for our health.
