We have the perfect diet to lose weight, between 5 and 10 kilos, without wasting your time in the kitchen, with easy, quick and light meals. And it is neither boring, nor repetitive, nor will it make you starve. In the gallery we tell you what foods to use and in the text, how to organize your light and healthy menus with a downloadable pdf and jpg. Easier, impossible! You have the diet to lose weight by cooking very little at the end of the article.
We have the perfect diet to lose weight, between 5 and 10 kilos, without wasting your time in the kitchen, with easy, quick and light meals. And it is neither boring, nor repetitive, nor will it make you starve. In the gallery we tell you what foods to use and in the text, how to organize your light and healthy menus with a downloadable pdf and jpg. Easier, impossible! You have the diet to lose weight by cooking very little at the end of the article.
Vegetables and vegetables ready for everything
Vegetables and vegetables ready for everything
An easy way to lose weight is to follow the Harvard plate method, which makes half the plate you eat for main meals a vegetable. Healthy processed foods help you eat it daily. In the supermarket, you find more and more vegetables and vegetables ready to cook in the microwave in just a few minutes, even portion-size potatoes. You can also find spirally cut vegetables in case you want to use them as spaghetti, even chopped carrots so you don't even have to split them when accompanying the hummus with them.
Lettuce always ready
Lettuce always ready
Opening a bag of lettuce or sprouts to make the salad means that we can eat it frequently without wasting time cleaning it, spinning it so that no water remains, chopping it up and carefully packing the leftover so that it does not spoil in the fridge. It is true that it is a little more expensive but … it makes up for it the time you save and the time you are not lazy to eat salad regularly. And it is much more varied, because in the supermarket there are a thousand combinations of sprouts and lettuce or endives.
Frozen, healthy and fast
Frozen, healthy and fast
To make boiled, microwave or steamed vegetables you don't even need to defrost them. It is super healthy, you have it very close at hand and you do not have to limit yourself only to vegetables, you also have fish, squid or prawns already ready to cook (although in these cases it is advisable to defrost it in the fridge from one day to the next, although you can always pull the microwave defrost function).
Uncooked rice, couscous and quinoa
Uncooked rice, couscous and quinoa
Precooked scoops of brown rice, couscous, or quinoa save you a ton of time in the kitchen. You put them in the microwave and voila. But remember, it is a very large portion for a diet, because cereals are eaten as a side portion. Save half for another meal (or share it with whoever is aiming to lose weight with you).
Very healthy preserves
Very healthy preserves
Canned vegetables solve a first for you quickly. From asparagus to artichoke hearts, to roasted peppers, etc. But it is not only these that you can use, there are also others, such as ratatouille, which if it is really artisan and made with little oil, has a place in a diet, for example.
Legumes without soaking or cooking
Legumes without soaking or cooking
You can them from the boat, frozen or at the market stalls, as you want, but already made, so you always have them available. And do not limit yourself to chickpeas and lentils, there are many more, such as broad beans, peas, black beans … In variety is the taste.
Cans: open and plate
Cans: open and plate
A can of natural tuna, some sardines, mackerel, squid, anchovies, salmon … if they are of quality and you drain them well if preserved in olive oil, they have a perfect place in your diet. And you can not only use them in salads, but in recipes such as tartare, buddha bowl, poké, for example.
Meat and fish ready to cook
Meat and fish ready to cook
Whether you buy them at the fishmonger, the supermarket or the frozen food section, now you find the fish and meat ready to be grilled or steamed. Thick, thin fillets, cut into slices, quarters, eighths, diced, etc … Whatever idea comes to mind, you have them ready to save time.
Simple and multi-option cooking
Simple and multi-option cooking
If you are going to put the oven, make the first and second in it or even cook for more than a day. For example, make a fish on a bed of tomato and onion on one plate and on the other a round of turkey with carrots and French onions. And now, to top it off, use the third silver from the oven to roast some apples without sugar, just with cinnamon. And in the case of having a steamer, use more than one level and do everything in it too. What makes you lazy to boil? Use a kettle that heats the water very little and takes the opportunity to boil at the bottom of the pot and steam other foods on top. How much time are you going to win!
Quick and easy desserts
Quick and easy desserts
Nothing easier and faster than washing some grapes or berries or plums and eating them. We can also eat fruit with skin, such as apples or pears, even those who have fewer hobbies can eat peaches without peeling. It also costs nothing to uncover a natural unsweetened yogurt. They are the fastest and healthiest desserts you will find (even if you spend a minute of nothing peeling the fruit, eh).
A menu with a first wok, a second baked, and a microwave dessert can put off most cooks if you're on a weight loss diet. One thing is to prepare dishes for a special meal and another is the day to day, which is where a diet "plays it", because difficulties can make us get discouraged the first time we do not get to cook everything that comes on the menu .
So, for you to be motivated from start to finish on this diet to lose weight and to maintain the lost weight later, what you need is to incorporate light and easy dishes and quick to make to your usual diet. How? Laying down on healthy fresh and processed foods.
Diet to lose weight with almost no cooking: what will you eat and cook?
Healthy processed
Fresh fruit and vegetables or fresh fish and meat are not processed. At most, you can find the fish already filleted and the meat cut into ribs, steaks … But nothing more.
On the other hand, there are other foods that do have a certain processing to be consumed, such as olive oil, whole grains, dairy products (yogurts, cheese, and even milk), tofu, chocolate …
Within this group of healthy processed foods there are some that can make our life and diet to lose weight very very easy, such as cooked canned legumes –although you can also buy them in the market–, bagged salads; the vegetables, vegetables or potatoes washed, cut and ready for the microwave, the canned fish, the boiled rice scoops, couscous or quinoa, etc.
No cooking or one cooking method
So that you don't have to cook, the ideal is to open jars, mix and serve. But with this you make little more than a healthy and light salad or hummus. And we don't always feel like eating cold. But don't be discouraged, if you have to cook, let's make it easy for ourselves and use just one cooking method.
- Griddle. Build a delicious menu by making thinly sliced vegetables (don't just think of zucchini or eggplant, you can also make thin laminated artichokes or asparagus), second fish or chicken fillets, which you can marinate minimally for added flavor. You can even make grilled fruit with a touch of cinnamon, which will give it a sweeter point. The secret to going fast is to have two plates to cook. And remember that fish is made on a flat plate, while meats are made on a grill because they release liquid. If you don't want to accumulate, you can go for a mixed one, like this one.
Thulos griddle with grill, € 26.80
- Oven. You can cook three things at the same time, vegetables on top; fish, chicken or meat in the middle and apple or pear below. For example. Or an "all in one" putting a vegetable base and on it fish, chicken or meat, which you will wash with vegetable broth and that's it.
- Steam. If you have a three-story steamer, you can do the whole menu at once too. There are models that even allow you to boil rice or cook eggs, like this one from Russell Hobbs that is sold on Amazon and is priced at the most reasonable, € 31.58.
Russell Hobbs Steamer, € 31.58
- Wok. Buy vegetables already chopped, to avoid wasting time, and just cut fish fillets into strips, chicken or use shrimp already peeled. You can also add legumes or cooked cereals. You just have to pour a little oil in the wok and gradually add the different ingredients and finally the salt and spices that you like.
HOW TO ORGANIZE THE DIET MENUS FOR WEIGHT LOSS
- The base is always vegetables and greens. If you think about the Harvard plate method, which is one of the most useful guidelines for losing weight and also means that you do not have to be weighing or counting calories all the time, half the plate has to be occupied by these foods.
- Legumes and / or cereals. You can eat them alone or mixed and they should occupy a quarter of the plate, which is equivalent to about 4-5 tablespoons once boiled.
- Protein. It's the other quarter of the plate. Look for a light protein, like fish, lean meat or poultry, egg, or tofu.
- Dessert. Always fresh fruit or natural unsweetened yogurt. Zero effort. And if you do not even want to peel the fruit, you can choose berries or kiwis or fruit that is eaten with skin like apple or pear.
TYPE OF DIET MENU TO LOSE WEIGHT WITHOUT COOKING
- Breakfast. Toast with whole wheat bread and fresh cheese or slices of avocado or natural tuna. Or rolled oats (30-40 g) soaked overnight with yogurt or kefir, berries and cinnamon.
- Midmorning. If you are very hungry, you can have a cup of vegetable broth. In the market you find them made (look for those that only have vegetables and a little salt and nothing else). You can also take advantage of the cooking water of the vegetables that you make boiled.
- Food. Complete salad with a base of lettuce or salad sprouts, cut vegetables (carrots, onion, peppers, etc.), 4-5 tablespoons of cooked legumes or rice, couscous or quinoa scoop and a can of natural tuna, or mackerel , or sardines, or fresh cheese, or octopus already boiled, or smoked salmon or trout, or roast chicken, or eggs … Fruit or yogurt.
- Dinner. Steamed or grilled vegetables and steamed or grilled chicken, meat, fish or tofu. Fruit or yogurt.
- Snack. Fresh fruit or yogurt or queso fresco with a handful of nuts (20-30 g) or an ounce of dark chocolate. Or veggie crudités with a light yogurt sauce.
