With this diet to lose weight and lose volume that we propose you will stop retaining fluids, you will lose weight and you will feel lighter. And just by making small changes to your diet. It is very easy to follow. And, also, to make it even easier, we give you free downloadable pdfs.
HOW TO KNOW IF THE DIET TO LOSE WEIGHT AND VOLUME IS FOR YOU
Ask yourself these questions:
- Do your clothes tighten in the afternoon when in the morning you were fastened without problems?
- Do you feel heaviness in your legs?
- Do you notice swollen ankles or hands?
- Do you have bags under your eyes?
If you answer positively to any of these questions, you are surely retaining fluids, so you would be wearing one or two sizes larger than you really need.
WHAT IS THE CAUSE OF THE RETENTION
It can be different factors. For example, that your diet is too rich in salt and not only in the salt you add, but also in the salt that is hidden in many foods.
Also drinking little fluids, especially water, can paradoxically cause you to end up suffering retention. If you have trouble drinking water, don't miss our tricks to drink more water without realizing it.
WHAT DOES THE DIET CONSIST OF TO LOSE WEIGHT AND VOLUME
In addition to adjusting the salt in your diet and drinking more, there are other nutritional factors that you should take into account.
- Do not consume less than 1,500 kcal a day to be able to lose weight gradually. That is why our menus are designed to fit within this daily average. Remember that if you eat a very drastic diet, with less than these calories, your metabolism will slow down, that is, you will spend less to maintain temperature and other bodily activities, and in these conditions it will be more difficult to eliminate fluids and excess fat.
- Another important aspect is that the diet is varied, that it includes all the food groups in a balanced way and that it is based on fresh food, not precooked. If you don't want to count calories, an easy way to do it is by following the Harvard plate method or following our downloadable menu and varying the dishes with equivalent foods.
- It is also important that the foods we include in our dishes are easily digestible and that we eat them in moderation, chewing enough. It is important to avoid heavy digestions, because our digestive system has a limited ability to secrete the enzymes that break down food and if these are overloaded, digestion slows down and retention may occur.
WHAT IF YOUR PROBLEM WAS AN INTOLERANCE?
There are foods that can cause us a food intolerance. If this is not serious - there is no diarrhea, headaches or stomach pain, skin and joint problems … - it can only manifest itself with some swelling and overweight due to retention.
This is because the body reacts to ingesting us by retaining fluids in order to facilitate their elimination through urine later. It is not easy to know if there are foods that cause us intolerance, but many times it is additives and preservatives, so homemade food is the best "vaccine" against it.
ADOPT GOOD HABITS AGAINST LIQUID RETENTION
- Substitute the salt (or reduce it a lot) by seasoning your dishes with chopped parsley, chives, oregano or other aromatic herbs, which will give a lot of flavor.
- Sprinkling food with lemon also helps enhance its flavor.
- And if you are salting, put the salt last in the case of meat and fish, because with less you will get a saltier flavor.
- Make friends with infusions and unsweetened cold teas to drink more fluids.
- Cook and freeze. This guarantees you not to throw in precooked or cold meats or cheeses, two very helpful but salty foods. Sign up for Clara's advice to save time in the kitchen and you will see how much you can eat and eat better.
- Follow a regular meal schedule, as well as a sufficient rest schedule. In this way, it helps your body to be more efficient and avoid retention.
- Find ways to deal with stress, as this is one of the allies of retention. Here we give you 25 tricks that remove stress very fast. They are simple and you can easily incorporate them into your day to day.
WHAT TO EAT EVERY DAY TO LOSE WEIGHT AND VOLUME
Distribute these foods throughout the day:
- Dairy: 2 servings, which would correspond to 1 glass of milk, 80-100 g of fresh cheese, 40-60 g of aged cheese, 2 yogurts.
- Vegetables: You have to eat between 300 and 450 g of vegetables a day, alternating cooked with raw. For example, a salad at lunch and steamed or cream vegetables at night, which are easier to digest.
- Bread, pasta, rice: You have to take 3 small portions, more as a garnish rather than as a main dish, which would correspond to 2-3 toasts, 50 g of raw rice or heavy pasta, 60 g of raw legumes, 150 g raw potato, 30 g of cereal flakes (oats, rye …).
- Meat and fish: Here the indications are weekly. You can take 150 g of white fish twice a week and 100-120 g of blue fish another two times a week; 120 g of white meat 2-3 times a week; 100 g of red meat preferably once a week or less; 120 g of tofu two or three times a week; and 7 eggs a week (no more than 2 a day) if you don't have cholesterol problems.
- Fruit: 2 pieces daily or its corresponding if it is strawberries, berries, etc.
To make it easier for you to follow this diet, here is a menu prepared by Clara's dietitian, Dr. Mª Isabel Beltrán, who can help you plan it. You have them in pdf and jpq, to make it more comfortable for you.
Menu for the diet to lose weight and volume jpg
Menu for the diet to lose weight and volume pdf
