Diets to lose weight

Losing weight , feeling good about yourself, improving your diet or leading a healthy lifestyle are some of the goals that people set for themselves every day.

Although the internet is riddled with diets to lose 5 or 10 kilos in a week, these types of miracle diets, such as the Dukan that had its boom in 2013 and 2014, directly impact muscle mass causing the body to slow down.

In order to help you achieve your goals, follow a good diet and lose weight CuidatePlus, from the hand of experts, offer you some diets that you can incorporate into your weight loss routines, such as the Alternate Days diet , or the Diet of Wine and Ham , prepared by Rubén Bravo, director of the Naturopathy and Nutrition department of the European Medical Institute of Obesity, which we explain below:

MONDAY: DAY 1

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Eggplant stuffed with minced meat (half veal, half chicken) sautéed with crushed natural tomato and au gratin with a slice of light cheese.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of vegetable broth. Two slices of Iberian ham and 100 gr of grilled cuttlefish with garlic and parsley. For dessert, an ounce of pure dark chocolate.

TUESDAY: DAY 2

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Chard braised with olive oil, garlic and ten pine nuts. Second, baked chicken quarter (skinless) with a touch of lemon.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of stew broth. Two slices of Iberian ham and a can of tuna in oil, well drained. For dessert, an ounce of pure dark chocolate.

 

WEDNESDAY: DAY 3

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Cream of zucchini and leek with a light cheese and a grilled turkey burger.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of chicken broth. Two slices of Iberian ham and 100 g of lacón with paprika and a splash of olive oil. For dessert, an ounce of pure dark chocolate.

THURSDAY: DAY 4

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Peppers stuffed with minced meat (half veal, half chicken) and baked onion.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of vegetable broth. Two slices of Iberian ham and 150 gr of grilled emperor. For dessert, an ounce of pure dark chocolate.

FRIDAY: DAY 5

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Complete Madrid stew, chickpeas, defatted ham broth, veal and defatted chorizo.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of stew broth. Two slices of Iberian ham and 5 grilled crab sticks. For dessert, an ounce of pure dark chocolate.

SATURDAY: DAY 6

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Warm salad of lettuce, cherry tomato, a can of tuna, braised zucchini and three crab sticks (serve warm the zucchini).

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of stew broth. Two slices of Iberian ham and a small grilled rooster with garlic. For dessert, an ounce of pure dark chocolate.

SUNDAY: DAY 7

BREAKFAST

For athletes

  • Skimmed coffee with milk.
  • A slice of wholemeal bread with a French omelette of one whole egg and two egg whites of another egg with two slices of minced Iberian ham.
  • A piece of fruit.

For men

  • Skimmed coffee with milk.
  • A slice of whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

For women

  • Skimmed coffee with milk.
  • Two crispbreads of toasted whole wheat bread with a drizzle of extra virgin olive oil.
  • Two slices of Iberian ham.
  • A piece of fruit (any except the banana, the mango and the melon).

MIDMORNING

  • A piece of fruit (any except the banana, the mango and the melon).
  • Two walnuts.

FOOD

  • Drink:A glass of red wine, approximately 150 ml. Option only for men.
  • Avoid:
  • Food:Mushrooms sautéed with cubes of Iberian ham. Grilled beef steak with a pinch of Dijon mustard.

SNACK

For athletes

  • A skimmed yogurt.
  • A crispbread toast with crushed tomato.
  • Two slices of Iberian ham.
  • Two walnuts.

For men

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • Two walnuts.

For women

  • Decaffeinated with milk or infusion relax or tila-orange tree.
  • A skimmed yogurt.
  • An ounce of pure dark chocolate.

DINNER

  • Drink:A glass of red wine, approximately 150 ml. Men and women.
  • Avoid:
  • Food:A bowl of vegetable broth. Two slices of Iberian ham and 100 gr of octopus with coarse salt, paprika and a splash of olive oil. For dessert, an ounce of pure dark chocolate.

 

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