A study from the University of Florida (USA) published in the Journal of Behavioral Medicine found that starting a weight loss process with a diet that would help lose a lot of weight in the first month At the end of the process, it made not only more kilos lost in total, but it was easier to maintain the new weight.
How to lose weight fast
Therefore, if you want to lose weight fast, we suggest starting a 3 day crash diet With which you will lose about 2 kilos and follow a one-month plan with a weekly shock day. You will get lose weight quickly in four weeks up to 8 kilos (always depending on the starting weight). Then, if you still need to lose more weight, stick with a less intense diet.
The first phase of the diet: 3 days of shock
These are days in which we are going to seek to pacify the stomach a lot, to make it work less and need less volume of food later, but without going hungry or feeling anxious. To do this, you must organize your meals like this:
- Breakfast. Green leafy vegetable smoothie (about 200 ml), which you can reduce with water if it is too thick. To improve the flavor, you can add a piece of ginger root.
- Midmorning. Natural unsweetened yogurt or a glass of kefir or a small tub of fresh Burgos cheese.
- Food. Steamed or boiled vegetables (no more than 3 varieties of vegetables), steamed fish or soft-boiled or boiled egg, or ground legumes.
- Snack. Compote of 1 fruit (apple, pear, blueberry, raspberry …) homemade and without sugar.
- Dinner. Vegetable cream (no more than 3 varieties of vegetables, for example, onion and pumpkin and carrot stir-fry; or leeks and zucchini stir-fry) and a natural yogurt without sugar or a glass of kefir.
- And throughout the day. You can go drinking unsalted vegetable broth and infusions without milk or sugar, especially when you feel hungry or feel like snacking.
If you don’t want to think much about what to eat, here is the downloadable menus for the 3 days.
The second phase of the diet
After the first 3 days, follow a hypocaloric but balanced diet like the one we propose below. Follow it for a week. Then, when you are already in the second week after the first 3 days, you can make one day a week a shock day.
- Breakfast. Natural yogurt or kefir with fruit and a tablespoon of chia or flax seeds.
- Midmorning. Mini wholemeal bread with different fillings (avocado and sprouts; natural tuna; cold cuts of turkey …).
- Food. Salad with 3-5 ingredients and a light dressing. Grilled, baked, or steamed fish, meat, or tofu; eggs in any preparation except fried; legumes in a stew or mashed hummus type.
- Snack. Fruit + nuts.
- Dinner. Cream of vegetables, fish or steamed chicken, eggs, tofu or fresh cheese.
For example, you can organize your meals by following this menu plan:
And once you have passed the third month, if you still want to lose more weight, you can follow any of the weight loss diets that we propose at KETO COMPLETE. If you want to know which is the one that best suits you, you can take the test and find out.