As a general rule, we would all love to lose some weight, either because our health is in danger or because we want to reduce a bit of cartridge belts or love handles to be perfect in summer.
Losing fat and gaining muscle is one of the greatest desires of most people.; In addition, eliminating excess calories is very beneficial for reducing high blood pressure and cholesterol, but the truth is that it is quite complicated.
Weight loss occurs when fewer calories are ingested than the body expends, that is, you should eat less and exercise more. In this way, calories will not be stored as fat, but as energy that your body will use to perform physical activities.
This is the diet that will make you lose 4.5kg in 3 days!
Note: This diet is intended for women, but if you are a man you can follow it by adding a supplement of 100 calories of protein per day.
The duration of it is three days followed by a break the following 4 days. That does not mean that in those 4 days you can eat like there is no tomorrow, you must continue to consume at most 1500 calories a day.
Similarly, it should be noted that, due to the low caloric value of this diet, intense exercise is not recommended during those three days. What you can do is walk fast for half an hour.
As you will see below, the calories you will eat will go from more to less, but do not be scared because you eat very little on the last day, this is why this diet is so effective.
We are going to give you the recipes for the main meals, at mid-morning and mid-afternoon you can eat a piece of fruit or a handful of nuts to satisfy your hunger.
Day 1
Breakfast
Breakfast is the most important meal of the day, as it provides you with the necessary energy first thing in the morning to be able to perform all daily tasks and also activates your metabolism.
For breakfast you should have half a grapefruit, 1 slice of toast (preferably whole grain or multigrain) with 2 tablespoons of peanut butter.
If you don’t like or are allergic to peanut butter, you can substitute almond butter, soy butter, sunflower seed butter, pumpkin seed butter, hummus, or a bean dip. Accompany it with a cup of black coffee, black or green tea.
Please note that you cannot add sugar, cream, milk or sweeteners to the coffee or tea you drink. In the same way, it should be noted that neither coffee nor tea are necessary at breakfast, you can replace them with water or not drink at all. Although the truth is that both coffee and tea have thermogenic properties and, therefore, help you burn more calories.
Lunch
For lunch you can have a can of tuna, toast and water, coffee or black tea. If you need to season your food, try garlic salt, pepper, mustard, or any other low-calorie seasoning.
Dinner
For dinner, 85 grams of any type of grilled or grilled meat, 1 cup of green beans, half a banana, a small apple and a cup of vanilla ice cream. If you are a vegetarian, you can replace the meat protein with tofu, lentils, beans or mushrooms.
Day 2
Breakfast
For breakfast on day two, have whole wheat toast, a whole egg, and the other half of the banana.
Lunch
For lunch, a cup of cottage cheese (or cheddar on toast), a hard-boiled egg, and 5 crackers.
Dinner
For dinner, two sausages, a cup of boiled broccoli, half a cup of carrots, half a banana, and a half cup of vanilla ice cream. You can substitute a cup of apple juice or vanilla, strawberry, or banana flavored almond milk for the ice cream.
Day 3
Breakfast
For breakfast on the third and last day you will take: 5 crackers, 1 slice of cheddar cheese and 1 small apple. The crackers can be replaced with 5 rice cakes and the cheddar cheese can be replaced with ham, eggs, cabbage or tofu. Accompany it, once again, with black coffee or black tea.
Lunch
This lunch will seem too little, since it consists of a slice of whole wheat bread and a hard-boiled egg, although you can change the egg for two grilled chicken fillets.
Dinner
This will be your last diet meal, think that the next day you will be able to eat normally again. For this dinner you will have a can of tuna, half a banana and a cup of vanilla ice cream.
Alcohol is strictly prohibited on this diet, even on the 4 days off. You can only drink one glass of wine a day.
Remember that the fact that you lose 4.5kg of weight does not mean that it is fat. Therefore, if you plan to follow this diet, be sure to consult your doctor beforehand to confirm that you can do it without problem.
