Spinach, zucchini, broccoli (rich in fiber and micronutrients )
Tomatoes, peppers, eggplants, cabbages of all varieties
Green leafy vegetables : arugula, lamb’s lettuce, lettuce
Selected fruits :
Low-sugar fruits : kiwi, apple, pear, citrus fruits
Avocado (source of good fats )
Red fruits : strawberries, blueberries, raspberries
Healthy Fats :
First-pressed vegetable oils : olive, avocado, walnut
Nuts : almonds, walnuts, hazelnuts (in moderation)
Foods to Avoid to Optimize Your Weight Loss
Refined carbohydrates :
White bread, white pasta, white rice
Viennese pastries, industrial biscuits , sweet cereals
Rich starches :
Potatoes, sweet potatoes , cassava
Legumes in large quantities
Sugars and sweeteners :
Sodas , industrial fruit juices
Confectionery , chocolates, sweet desserts
Processed products :
Fatty cold cuts , prepared meals
Ultra-processed foods rich in additives
Menu Type: 3 Days to Start Your Physical Transformation
Day 1 : Gentle Start
Breakfast : 2 hard-boiled eggs + unsweetened coffee + 6 strawberries Snack : low-fat plain yogurt + chia seeds Lunch : hard-boiled egg + grilled chicken fillet + homemade tomato sauce + brown rice + green salad Afternoon snack : baked apple with cinnamon + oatmeal Dinner : variation of lunch with fish and steamed vegetables
Day 2 : Progressive Intensification
Breakfast : Scrambled eggs + green tea + 1 orange Snack : Pear + 3 nuts Lunch : Hard-boiled egg + baked fish + quinoa + steamed vegetables Afternoon snack : Yogurt with flax seeds + some peanuts Dinner : Alternate lean protein sources
Day 3 : Habit Consolidation
Breakfast : Spinach and mushroom omelet + coffee + apple Snack : Almond milk smoothie , strawberries, oats Lunch : Hard-boiled egg + tofu-stuffed eggplant + colorful salad Afternoon snack : Light oatmeal porridge with plant-based milk
Real Effectiveness: Separating Fact from Fiction
The promise of losing 5 kg in 3 days or 7 kg in a week is misleading marketing . To eliminate 1 kg of fatty tissue , the body must create a calorie deficit of approximately 7,700 calories. Losing 38,500 calories in three days is physiologically impossible without health risks .
However, this nutritional approach can initiate positive metabolic changes . It helps regulate appetite , stabilize blood sugar , and reduce sugar cravings . Combined with regular physical activity (walking, cardio training , strength training ), it can generate a realistic weight loss of 0.5 to 1 kg per week.
This more moderate rate of loss promotes the maintenance of muscle mass and avoids nutritional deficiencies . It also proves to be more sustainable and less likely to cause the yo-yo effect .
Medical Precautions and Contraindications
Before adopting this high-protein diet , it is essential to consult a health professional , particularly if you have:
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