Diet to lose weight without starving

Why does this diet work to lose weight?

1. You will feel super satiated.

The menus are full of satisfying foods that give you energy with few calories.

2. It's very easy

We give you complete menus with the perfect amount of carbohydrates, proteins, fat and fiber.

3. You will not have cravings

The diet is packed with "calming" foods that will keep hunger pangs at bay.

Day 1: Breakfast that does not get fat

We start the first day with a breakfast with fruit and eggs, which is proven to keep you hungry for longer thanks to its proteins of high biological value.

Day 1: Super filling meal

Squid is one of the most satisfying foods that exist and, therefore, perfect in diets to lose weight, since it provides a lot of protein and very little fat. We suggest you take them grilled (150 g) with a garnish of vegetables (200 g), such as mushrooms or asparagus. Accompany this dish with a delicious watermelon gazpacho or, if you prefer, strawberries. For dessert, curd with honey.

Also try the calamari with artichokes, you will love them.

Day 1: Light dinner

Start with a delicious pumpkin cream and accompany it with some grilled or grilled sardines. This dinner is not only light but rich in calcium and omega 3 fatty acids that reduce LDL cholesterol and triglyceride levels, so you will be losing weight and taking care of your bones and your heart. For dessert, fruit or yogurt.

Day 2: Healthy breakfast

We suggest that you start breakfast with a yogurt with fruit. And that you take a mini sandwich of whole wheat bread (60 g) with natural tuna to take it mid-morning. You can add a little olive oil and some tomato slices to make it more satisfying and tasty.

If you don't feel like yogurt, try making a smoothie like this.

Day 2: Sated and full of energy

This recipe cannot be easier for the meal of day 2 and it cannot be richer. And it is that, roast chicken is a classic that must be in a satiating diet. It is a lean, low-fat meat that provides you with protein that will keep your stomach entertained. Whenever you can, choose it from the farmyard and cook it without skin.

Day 2: Vichyssoise for a super light dinner

A cream that you can have warm or cold, and our super light recipe has 125 calories less than a lifetime. As dinner has to be light, but not scarce, accompany this cream with a turkey "crepe". Beat a whole egg with a little salt and curdle the "egg crepe" (which, as you can see, has nothing else). Stuffed with artisan turkey (which does not contain potato starch) and assorted lettuces.

Day 3: Breakfast to avoid cravings

It's the third day and your energy may drop a bit … Don't worry, oatmeal flakes come to the rescue. If you have not yet fallen at their feet, now is the time to give them a chance. If you already know them, you will love this recipe: in a saucepan add 200 ml of milk and 50 g of rolled oats and cinnamon powder or stick. Cook 15 min. Serve with fruit, cereals, and nuts.

Day 3: A meal that is filling and not fattening

We start with this delicious tomato and cheese salad and second a full plate of lentil chili. To cook it, sauté onion, carrot and peppers with sliced cayenne. Add raw tomato cubed and when it softens, add 120 g of cooked lentils. Let it boil for a few minutes and serve. For dessert, yogurt with cinnamon.

Day 3: Healthy dinner to sleep well

Whoever says that vegetables are boring is that they have not seen or tasted this dish. It has red cabbage, carrot, cucumber, red onion, avocado … All raw, thinly sliced and rolled. It also has cooked chickpeas and a delicious oil, lemon and seed dressing. To feel full - not heavy - finish with a grilled chicken burger and yogurt.

Day 4: Family breakfast

Very simple, combine 40 g cereals of all life with the fruit you like the most. You can take it with milk, plain yogurt or 125 g of kefir. You can also add poppy seeds, chia seeds, sunflower seeds, pumpkin seeds… A family breakfast taken to another level: delicious, light and healthier. If you want more ideas, here are 25 easy and healthy breakfasts.

Day 4: Vegetables and light proteins

Today we suggest you combine these delicious zucchini noodles with red pesto with some prawns sauteed with garlic and chilli. For dessert, watermelon. A very complete menu that has a slight fat-burning effect thanks to the chilli.

Day 4: Light dinner that does not get fat

For dinner we suggest this quinoa salad. Do not wrinkle your face, eating salad will not make you hungry if you add the right ingredients. In this case, the highlight is the quinoa, a cereal that will leave you satiated and without hunger as it provides protein. A cup of cooked quinoa has 10 g of protein. Accompany it with tuna tartare and 1 peach.

Day 5: Full breakfast

Did you think you had to give up bread to be on a diet? Error. As you may have seen, bread is very present in all our menus. In fact, today we suggest you start the day with a delicious mini turkey. 60 g of whole wheat bread, spread with a little mustard, sliced apple, turkey and sprouts. It cannot be richer.

Day 5: Food of Champions

First a rice and lentil stew and second this delicious cod papillote with vegetables. For dessert a peach. If you thought for a moment that with this diet to lose weight you were going to starve, with this menu we have shown you otherwise.

Day 5: A super complete dinner

If there is a food that cannot be absent in a diet to lose weight without starving, it is avocado. It has a reputation of being fattening, and it is true, it is very fatty. But what it provides are omega-3 monounsaturated fats, which are more easily metabolized, fill a lot and also activate brown fat. Today we suggest you eat it for dinner on rye bread toasts. To complete dinner, make yourself a French omelette.

Day 6: childhood breakfast

Day 6: Childhood breakfast

Would you like a glass of milk with cookies? Well, you are in luck because it is breakfast on day 6. A day in which perhaps you are a bit tired of following a diet to lose weight. That is why we propose a very sweet start: milk with cinnamon and 6 whole grain cookies.

Day 6: A meal you don't expect

Potato omelette, as you see it and how you read it. Yes. But it has a trick, it is a much lighter version of the traditional recipe. So much so, that to complete the meal we suggest a wok of sautéed mushrooms or any other vegetable that you like.

Day 6: Snack dinner without getting fat

And today for dinner a delicious hummus with veggies. It provides you with light proteins that will help you lose weight and wake up light as a feather in the morning. Accompany it with skimmed yogurt and a relaxing infusion without sugar.

Day 7: Gourmet breakfast

You almost reach the goal of this diet - which you can repeat as long as you want until you lose the weight you need because it is very balanced. To celebrate the 7th day we want to tempt you with a toast of quark cheese with the fruits that you like the most. You can even add a chopped date, to add sweetness without adding sugar to the toast. You can also sprinkle with cinnamon to give it more sweet flavor. Accompany with coffee, tea or infusion.

Day 7: Antipicoteo menu

Day 7: Anti-picoteo menu

To eat we propose a delicious salmon accompanied by peas, vegetables and avocado (or any other vegetable that is to your liking). To complete the menu, take also brown rice with vegetables and 2 or 3 plums. The dishes of the seventh day are designed to make you feel full longer and avoid the mid-afternoon snack, which is usually the one that spoils your efforts to diet.

Day 7: Delicious dinner

The last dinner of the week consists of some delicious roasted potatoes and a delicious rabbit baked with spices. For dessert, since you will have turned on the oven for the potatoes and the rabbit, have a roasted apple.

If you have come this far …

… And you have doubts whether this diet is right for you or not, take our test to find out which diet you really need to lose weight.

For more filling menu ideas, try our filling diet to lose weight while feeling full all day.

And also our tips for dieting and keeping anxiety at bay.

One of the main enemies of any diet is hunger . With ours you won't go hungry. In fact, with Clara's diet to lose weight you will not know what hunger is and on top of that you will lose weight - you can lose 10 kilos - and gain energy, without losing your smile. Your secret? Complete menus with their recipes, full of satisfying foods, which have been devised by Dr. Beltrán.

All dishes contain the exact amount of proteins, carbohydrates, fats and fibers that you need. And, in addition, the flavor has also been taken into account. So you can lose weight while enjoying the pleasure of good food.

HOW LONG CAN I DO THIS DIET?

The menus that we propose are for 7 days and you can follow this diet as long as you need, without putting your health at risk since it is very healthy and balanced. To avoid getting tired, vary the menus and make modifications according to your tastes (blue fish for blue fish, white meat for white meat). In the links that we propose you have many options for different menus, breakfasts, lunches and dinners.

HOW MUCH WEIGHT CAN BE LOST?

In this and in any other diet, the amount of kilos you lose depends on your current weight and height and how long you are going to follow this diet. As a general rule, with this diet you can lose up to 3 kilos the first week and then at a rate of between half a kilo and 1 kilo a week. This is so, and it happens in almost all diets, because the first week liquids are eliminated (that is why the loss seems greater). But the real loss is later and losing about 1 kg a week is a success, since it is a weight that does not recover quickly.

If you follow this diet for 2 months you could lose 10 kilos in a healthy way and without risks.

The complete menus of Clara's diet to lose weight

Day 1: First day without going hungry

Recipe: Cut a couple of red cabbage leaves into strips and roll them up. Make strips of carrot and cucumber with a potato peeler, sprinkle with lemon and roll. Cut a purple onion to moons. Slice an avocado, cut it into slices and sprinkle with lemon. Add 40 g of boiled chickpeas. Dress with a lemon vinaigrette.

Accompany it with: A chicken burger with mushrooms and a low-fat yogurt or kefir
Calories: 387 kcal

Day 4: Delicious and healthy

Recipe: Cut the potatoes (1 medium size per person) into very thin slices but without reaching the end, so that they are joined as if it were a book. Paint the sheets with oil and a brush, so that they are not too impregnated (you can also do it with spray oil). Salt and pepper and add spices or aromatic herbs to taste. Roast them in the oven at 220º. If you let them cool and then reheat them, they are more filling.

Accompany it with: Baked rabbit and 1 roasted apple.
Calories: 520 kcal

How long and how do I follow the diet?

We propose complete menus for a week that you can extend the time you need, depending on the weight you want to lose. This diet is designed to lose between 750 g and 1 kg a week. After the first week you can repeat menus, exchange meals and take alternative foods, that is, blue fish for blue fish, white meat for white meat … Of course, it is very important that you eat all the meals and do not skip any to avoid the ones hunger attacks

Here are some keys so that you can build your own menus, however, if you prefer to have them already made, take a look at the satiating diet menus, which will also help you lose weight without starving and above all to control the pecking.

What to eat after the first week

BREAKFAST:

In this meal you should take between 300 and 400 kcal. You can have something first thing in the morning and then in the middle of the morning complete it. For example: Oat flakes, with fruit and dairy. Includes proteins such as turkey, tuna, egg …

FOOD:

Move in the range of 400-600 kcal. Combine vegetables (raw and cooked) with light proteins such as fish, poultry, legumes. One day a week, pasta, and another, egg.

DINNER:

It represents about 450 kcal. It has to be light but not sparse. Ideally, you should follow the food guidelines. If you have stomach problems or fluid retention, the best vegetables are cooked and not raw.

BETWEEN HOURS:

In the middle of the morning or mid-afternoon, have a piece of fruit with a handful of nuts or a mini of tuna, cheese or turkey.

Foods that fill up without getting fat

Lean meat. Chicken or rabbit are high-protein and low-fat meats. They need a lot of work to metabolize, so it takes time to feel hungry after eating them.
Vegetables. According to Obesity magazine, taking legumes increases the feeling of fullness by 31%. If you want ideas to prepare them, here are a lot of delicious recipes that you can cook with a pot of chickpeas.
Oats and seeds. They have soluble fiber, which swells with the water in your stomach and forms a kind of gel that slows down digestion and fills you up for longer.
Cooked potatoes. Cold cooked potato has been proven to be the most satisfying food out there. According to a study, up to 7 times more than croissants.
Avocado. It is super satiating, just add a few slices to sandwiches, salads or smoothies to multiply its ability to leave you satiated.
Quark cheese. It is a more satisfying and protein option than yogurt.
Anti-hunger yeast. It is proven to help prevent hunger pangs. Add it to your breakfasts, soups, creams, yogurts …

How to cook so you don't go hungry

Al dente food. Don't overcook food, especially vegetables, pasta, or rice. Leave them somewhat hard. You will have to chew more, which activates the mechanisms of satiety and gives the brain time to know that the stomach is full.
Dishes that "smell". Season and season your recipes with herbs and spices such as garlic, fresh basil, dill … To increase its flavor but also its aroma. A smelly meal has been proven to satisfy even before you sit down at the table. In addition, many of them have a more than proven fat burning effect.
Warm recipes. Higher temperatures decrease the desire to eat, while lower temperatures tend to have the opposite effect. Hot dishes, such as broths or soups, are filling and, before the main course, help prevent bingeing.