Lose weight in a week without-cooking

In summer, thanks to the heat, the desire to get in the kitchen decreases, but the line can be affected: with the right menu, the risk disappears

The frenetic rhythms of modern life, too many work, study or family commitments, and not least the summer heat sometimes make it difficult to constantly follow a food program that involves cooking specific dishes. Precisely for this reason, we present here a short weight loss course that, without forcing you to cook, makes you eliminate up to 3 kilos in just one week.

Light and tasty dishes, immediately ready.

The secret is simple: it is about making simple salads, sandwiches or smoothies, or simple preparations such as ham and melon or the classic caprese of mozzarella and tomato, dishes that you can also find at the bar or restaurant if you eat outside the home. Nothing complicated or that makes you stay in the kitchen. And if you have more pounds to lose, use it twice a month and you will see excellent results, without the need to struggle in the kitchen. At this point you just have to start!

First day

Breakfast

•  Green tea
• One natural yogurt
• One kiwi
• Four walnuts

Mid-morning snack

• One kiwi and 6 hazelnuts

Lunch

• 200g melon slices with 100g lean raw ham
• 3-4 walnuts
• 2-3 quinoa cakes or 30g of breadsticks

Snack

• 1 natural yogurt with a teaspoon of bitter cocoa

Dinner

• Whole wheat croutons with chickpea humus and dried cherry tomatoes

Recipe for 1 person: Drain from the preserved oil 4 dried cherry tomatoes, dry them with kitchen paper and tritali. Spread on 2 whole wheat bread croutons (around 70-80g in total) 1 small pack of chickpea humus. Decorate with chopped cherry tomatoes, sprinkle with black pepper and serve on the table with 50g of rocket topped with 2 teaspoons of extra virgin olive oil, freshly ground black pepper and 2 chopped walnuts.

Second day

Breakfast

• Green tea
• 1 empty wholemeal brioche
• 1 apple
• 7 almonds

Mid-morning snack

• 100g of raspberries and 6 hazelnuts

Lunch

• Caprese

Recipe for 1 person: slice a ripe and hard salad tomato; also slices 70g of mozzarella. Arrange the tomato and mozzarella slices, alternating them, on a plate. Season with basil leaves, 2 teaspoons of extra virgin olive oil, a pinch of brown sea salt and freshly ground black pepper. Serve immediately on the table.

Snack

• 1 peach and 4 walnuts

Dinner

• Super smoothie

Recipe for 1 person: put 150ml of oat drink without added sugar in the blender glass. Combine 1 sliced   banana, 1 tablespoon of hazelnut flour, 1 teaspoon of bitter cocoa and operate the appliance until a homogeneous cream is obtained and drink immediately.

Third day

Breakfast

• Green tea
• 1 natural yogurt
• 1 peach
•  7 almonds

Mid-morning snack

• 1 kiwi and 6 hazelnuts

Lunch

• 1 wholemeal sandwich (about 100g) to be stuffed with a lettuce leaf, a few slices of tomato and 80g of sliced   turkey
• 1 apple or 100g of berries

Snack

• 1 scoop of ice cream with a coffee

Dinner

• Salad with tuna

Recipe for 1 person: put in a bowl 100g of chopped lettuce, 1 grated carrot, 6 chopped cherry tomatoes and 100g of natural tuna crumbled with a fork. Season with 2 teaspoons of extra virgin olive oil, 1 teaspoon of apple cider vinegar, a pinch of salt and a pinch of pepper. Stir and serve with 2-3 quinoa cakes. Complete the meal with 100g of blueberries.

Tips for losing weight

If we have set ourselves the goal of losing weight, then it will be important to follow a varied and nutritionally rich weekly menu. The right combination of foods will avoid cravings and temptations and we will not risk eating the same things every time .

Recommended diet to lose weight

To reduce body fat levels, it is essential to spend time on the shopping list. It is better to eliminate the less healthy and too caloric products.

The most suitable foods, however, are:

• Fruits, vegetables and greens
• Fish, meat and eggs
• Dried fruit and legumes
• Dairy product
• Fruits and vegetables, as well as dried fruit and legumes, provide a good amount of essential nutrients such as vitamins, minerals or simply an extra dose of energy. On the other hand, the consumption of dairy or meat also guarantees a good nutritional intake, provided that these foods are low in fat .

it is better to choose chicken breast, salmon, turkey, veal or cod. It is also preferable to buy skimmed milk dairy products.
Examples of healthy and balanced menus
To help you prepare your weekly diet to lose weight, we present some examples of balanced menus:

Breakfast

• When following a low-fat diet, it is important that breakfast is based on products made with skim milk. You can combine a yogurt or a glass of milk with muesli, oatmeal or cereals with a little sugar .
• You should also eat a fruit, such as an apple or a pear. The high fiber content will help satiate the appetite.
• Finally, an infusion or tea will facilitate your awakening and reduce appetite.
• Snack
• In the middle of the morning, eat something to avoid arriving at lunchtime with too much hunger or anxiety and therefore eating too much.
• Opt for a fruit, a cereal bar or a toast with lightly seasoned cheese and honey .

You can also prepare a small sandwich with chicken, turkey or tomato and olive oil. These appetizers give energy to face the rest of the day and control appetite.

Lunch

For lunch you can indulge yourself and prepare recipes that combine meat, fish, legumes and vegetables.

Snack

• As for breakfast, choose a skimmed milk dairy product.
• Or, a small sandwich or dried fruit.

Dinner

By having a snack, you will be able to control your appetite during the afternoon and not to binge at dinner. For your dinners choose soups or velvety vegetables, accompanied by chicken , turkey or white or blue fish .

By following these tips to lose weight, you will get results in a short time and they will be permanent.