If a person wants to lose weight , the ideal is to bet on a diet and a healthy diet with which they will lose around 1 and 1.5 kg a week. This diet must include natural foods, preferably unprocessed, it must be balanced and adapted to the needs of each person ”, explains to CuidatePlus Rubén Bravo, director of the Department of Naturopathy and Nutrition of the European Medical Institute of Obesity.
Every day hundreds of people aim to start taking care of themselves, eating a healthy diet and losing weight. To achieve this, Bravo advises adapting to a healthy diet that incorporates preventive food measures that reduce the risk of diseases such as diabetes and delay aging, such as the Alternate Days diet :
MONDAY: DAY 1, FAST PHASE (PURIFICATION DAY)
BREAKFAST
- Decaffeinated coffee.
- Juice of two oranges.
- Yogurt 0% less than 60 kcal with a teaspoon of oat bran.
MIDMORNING
- An Apple.
- Two walnuts.
FOOD
- First course:A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- Second course:150 gr of 0% fresh cheese.
- Drink:1 glass of carrot juice.
SNACK
- 1 apple.
- 2 walnuts
DINNER
- A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- 2 slices of York ham or turkey.
- 1 glass of red wine.
TUESDAY: DAY 2, FAST PHASE (DAY REGIME)
BREAKFAST
- Decaffeinated coffee.
- Two rusks of whole wheat toast with crushed tomato and two slices of Serrano or Iberian ham.
MIDMORNING
- Two tangerines.
- A nut.
- A 0% yogurt of less than 60 kcal.
FOOD
- Complete mixed salad:Includes two good handfuls of lamb’s lettuce, 1 tomato, 1 can of tuna in oil, well drained, 1 hard-boiled egg, ¼ onion, 2 white asparagus and 5 olives. For the dressing we use a tablespoon of olive oil, balsamic vinegar and a pinch of salt.
- Drink:A glass of wine.
SNACK
- Two tangerines.
- A nut.
- A 0% yogurt of less than 60 kcal.
DINNER
- 150 gr of grilled cuttlefish with garlic and parsley.
- An ounce of dark chocolate.
- 1 glass of red wine.
WEDNESDAY: DAY 3, FAST PHASE (PURIFICATION DAY)
BREAKFAST
- Decaffeinated coffee.
- Juice of two oranges.
- 100 gr of kefir.
MIDMORNING
- A kiwi.
- Two walnuts.
FOOD
- First course:A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- Second course:150 gr of 0% fresh cheese.
- Drink:1 glass of carrot juice.
SNACK
- A kiwi.
- Two walnuts.
DINNER
- A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- 2 slices of Iberian ham.
- 1 glass of red wine.
THURSDAY: DAY 4, FAST PHASE (DAY REGIME)
BREAKFAST
- Decaffeinated coffee.
- Two rusks of whole wheat toast with crushed tomato and two slices of Serrano or Iberian ham.
MIDMORNING
- 150 gr of Burgos cheese 0% with a tablespoon of Manuka honey.
- Two walnuts.
FOOD
- Escalivada of peppers and tuna:Includes 200 gr of roasted red peppers seasoned with a can of tuna in drained olive oil and ¼ of chopped onion. To season, we use a tablespoon of olive oil and a pinch of salt and / or pepper.
- Drink:A glass of wine.
SNACK
- A peach.
- A nut.
- A 0% yogurt of less than 60 kcal.
Bravo recommends mixing everything to have a tasty snack. Also, the yogurt can be peach or fruit flavored.
DINNER
- 150 gr of pork shoulder with paprika and ½ tablespoon of olive oil.
- An ounce of dark chocolate.
- 1 glass of red wine.
FRIDAY: DAY 5, FAST PHASE (DAY REGIME)
BREAKFAST
- Decaffeinated coffee.
- Juice of two oranges.
- Yogurt 0% less than 60 kcal with a teaspoon of oat bran.
MIDMORNING
- Two tangerines.
- Two walnuts.
FOOD
- First course:A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- Second course:150 gr of 0% fresh cheese.
- Drink:1 glass of carrot juice.
SNACK
- Two tangerines.
- Two walnuts.
DINNER
- A bowl of purifying vegetable broth. The plate will include 4 celery sticks, 1 sprig of parsley, 1.5 kg of onion, a teaspoon of diete de león and 2.5 liters of water. We will not add salt.
- 75 gr of chickpea hummus with carrot prepared in the form of sticks.
- 1 glass of red wine.
SATURDAY: DAY 6, FAST PHASE (SOCIAL DAY)
BREAKFAST
- Decaffeinated coffee.
- An omelette consisting of a whole egg, a white from another egg, a slice of York ham, a slice of cheese, a tomato and ¼ onion.
- A slice of whole wheat rye bread.
MIDMORNING
- Two tangerines.
- A 0% yogurt of less than 60 kcal with a teaspoon of oat bran.
- Two walnuts.
FOOD
- Lentils with chorizo:To prepare them we use 1.5 scoops of lentils with two fingers of chorizo, a carrot and ½ potato. It is important to remove the fat while cooking the vegetables. In addition, Bravo recommends adding a couple of bay leaves.
- Second course:150 gr of 0% fresh cheese.
- Drink:1 glass of red wine.
SNACK
- A peach.
- A nut.
- Yogurt 0% less than 60 kcal.
Bravo recommends mixing everything to have a tasty snack. Also, the yogurt can be peach or fruit flavored.
DINNER
- 200 gr of grilled emperor with garlic and parsley accompanied by 150 gr of sauteed mushrooms.
- 1 glass of red wine.
- 1 ounce of dark chocolate.
SUNDAY: DAY 7, FAST PHASE (SOCIAL DAY)
BREAKFAST
- Decaffeinated coffee.
- An omelette consisting of a whole egg, a white from another egg, a slice of York ham, a slice of cheese, a tomato and ¼ onion.
- A slice of whole wheat rye bread.
MIDMORNING
- A kiwi.
- A 0% yogurt of less than 60 kcal with a teaspoon of oat bran.
- Two walnuts.
FOOD
- Grilled sirloin with vegetables:250 gr grilled beef or beef tenderloin accompanied by 250 gr of grilled vegetables composed of aubergine, onion, red pepper and green asparagus.
- Drink:1 glass of red wine.
SNACK
- An ounce of chocolate.
- Two Maria-style cookies.
DINNER
- 200 gr of Galician octopus without the potato.
- 1 glass of red wine.
- 1 ounce of dark chocolate.
