The 9 nutritionist tips that will help you lose weight up to 5 kilos in a week

How to lose five kilos in a week without rebound effect? Persistence, healthy habits and exercise are the basis of any effective diet. There are, in parallel, different methods and guides to achieve these objectives. Fiona Kirk is a famous British nutritionist famous for creating a tasty diet that allows you to lose 5 kg a week . She published many variations of the menu in her book ' 2 Weeks in the Fast Lane ' where she says the key to losing weight is eating the right foods and following specific guidelines.

The specialist offers advice so as not to fail along the way and abandon the purpose. She assures that by changing everything that is considered in a week you will be able to lose up to 5 kilos of weight, 2 of fat and lose centimeters from your hips, thighs and belly quickly.

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The 9 tips that help you lose weight

1. Eat boiled eggs at mid-morning: They fill you up, have protein, and are low in fat.
2. Snack nuts, seeds, and fruit: They provide energy and are healthy
3. Drink water before meals and snacks: They alleviate hunger.
4. Have lentils and beans for lunch: they fill you up until the next intake.
5. Abandoning light drinks triggers the desire to drink sugar.
6. Season with curry: spicy spices increase body heat, thus causing us to burn more calories.
7. Drink Coffee – Increases your metabolic rate and leads the body to use more stored fat for energy.
8. Sleeping seven to eight hours a night helps regulate blood sugar levels and keep hunger and appetite hormones in balance.
9. Vitamin D: you will get it from the sun. Increases fat burning.

What to drink

Water is the fundamental drink in any diet:

• Mineral water.
• Teas: black, white, red, green, matcha, chai, kombucha (without sugar).
• Coconut water: add ice, coconut flakes, and a little lime juice.
• Fresh fruit juice diluted with water.
• Fresh vegetable juice.

Menu proposals

The first thing to do every morning is to drink a small cup of black coffee on an empty stomach ( without milk or sugar ) and then do 30 to 45 minutes of exercise, preferably outdoors. To finish, drink a cup of hot lemon juice with ginger (2 tablespoons of this squeezed fruit, grated ginger, sea salt, and a tablespoon of honey).

Regarding meals, you must choose a dish option at each meal.

Breakfast:

• Scrambled Eggs on Toast (2 eggs on a thick slice of toast and sprouted butter).
• Ham, egg, and tomato ( 1 tomato and a half, 2 slices of serrano ham, and an egg sautéed in light olive oil).
• Avocado.

Lunch:

• Crispy bread with creamy goat cheese, avocado or tomato purée or hummus, sliced ​​cucumber, grated raw carrot and toasted pine nuts.
• Chickpea salad (mix chickpeas, red, yellow and green peppers, red onion, cucumber, feta cheese, cherry tomatoes and pitted black olives, garnished with lemon juice).
• Lentil and bean salad.

Dinner:

• Salmon (grill a steak with at least three steamed vegetables or a mixed salad).
• Baked vegetables with quinoa.
• Dinner: Choose salmon (grill salmon fillet, add lemon juice, and serve it with at least three steamed vegetables or a mixed salad).
• Baked vegetables with quinoa.

Mid-morning and mid-afternoon snacks:

• 1 handful of nuts with 1 piece of fresh fruit.
• Hummus with raw vegetable sticks.
• 2 oatmeal or rice cakes topped with nut butter and smoked salmon.
• 2 thick slices of cucumber, tomato, zucchini or apple topped with soft goat cheese.

• A cold-boiled egg.