How to lose weight in three months?
Lose weight in three months
Sensible weight loss is to lose 0.5-1 kg of excess weight per week. With our diet at this rate, we can shed 6 to 12 kg of fat. The diet is rich in vegetables and dairy products, i.e. products with a low so-called glycaemic index. This prevents large fluctuations in blood sugar levels, thus avoiding hunger attacks.
In addition, more of these products and less of meat and cereal products help to maintain the acid-alkaline balance in the body, and this improves the functioning of our internal organs. Of course, we avoid sweets and excess fat.
Lose weight in three months: The first month
We eat four regular meals a day. We set relatively fixed eating times, taking into account our daily organisation (we can swap places between lunch and afternoon tea, for example). Do not count calories.
We do not radically reduce the amount of food, but we do change the proportions between products: we eat a certain amount of proteins (meat, eggs, dairy products), carbohydrates (bread, potatoes, pasta), fruit and fats. On the other hand, we eat unlimited vegetables, drink still mineral water and sugar-free fruit teas.
For breakfast
- Slice of wholemeal bread thinly buttered, sprinkled with a spoonful of chopped parsley, tomato, hard-boiled egg. Coffee or tea with milk.
- Natural yoghurt (125 g) with a spoonful of wheat bran, 3 dried figs. Coffee or tea with milk.
- Slice of wholemeal bread thinly buttered, sprinkled with a spoonful of chopped dill, with a slice of lean sausage and fresh cucumber. Coffee or tea with milk.
- Slice of wholemeal bread thinly buttered and sprinkled with a spoonful of chopped parsley, 2 tablespoons of light country cheese with tomato. Coffee or tea with milk.
For a second breakfast
- Salad of green string beans (frozen or fresh), one hard-boiled egg and a teaspoon of savory with a dressing made with a teaspoon of olive oil and lemon juice.
- 1/2 packet of light country cheese with diced tomato and half a red pepper and a teaspoon of chopped basil.
- Salad of tomatoes, red peppers, 1/2 ball (or 3 small balls) of mozzarella with a dressing made with 2 tablespoons of natural yoghurt and a teaspoon of oregano.
- Salad of green lettuce, tomatoes, hard-boiled egg and fresh herbs with a dressing prepared with a teaspoon of olive oil and lemon juice
For lunch
- Lean minced meatballs: mix 150 g of meat with a tablespoon of natural yoghurt and a teaspoon of savory. Season with pepper and salt, form 2 meatballs and cook them in a small amount of stock. A salad of grated blanched celery, a small apple and a tablespoon of natural yoghurt.
- Braised fish: braise 150 g of fish with onions and carrots. Salad of red and yellow peppers with a spoonful of natural yoghurt and chopped fresh basil.
- Baked fish: Sprinkle 150 g of fish with herbs and bake in foil. Salad of white cabbage, 1/3 of an orange and a tablespoon of natural yoghurt.
- Roast chicken: sprinkle a medium chicken breast with herbs and bake in foil. Salad of grated vegetables: carrots, celery, parsley with a spoonful of natural yoghurt and a pinch (to taste) of nutmeg.
Afternoon snack
A slice of crisp bread, 150 g of any fruit (e.g. raspberries, strawberries, peaches, banana, apple) or a glass of carrot-fruit juice.
It can happen
After a month of a diet rich in vegetables, we lose weight, and this has to do with the loss of water from the body. This is because vegetables contain a lot of potassium, which has a dehydrating effect. Now, the weight may stagnate for a few days, but this does not mean that the diet is ineffective.
Lose weight in three months: The second month
We can now speed up our metabolism by introducing more protein - especially that from dairy products - into our diet. The rules from the first month of the diet still apply, so: regular four meals a day, unlimited vegetables and unlimited still mineral water and sugar-free fruit teas.
For breakfast
- Light country cheese with radishes and chopped chives or dill. Coffee or tea with milk.
- Glass of natural yoghurt blended with 100g fresh fruit. Coffee or tea with milk.
- Light cottage cheese with fresh cucumber and a spoonful of chopped dill. Coffee or tea with milk.
- Light cottage cheese with red peppers and a spoonful of chopped parsley. Coffee or tea with milk.
For a second breakfast
- A glass of natural yoghurt mixed with a glass of tomato juice and a spoonful of chopped parsley. A slice of crusty bread with a slice of lean ham.
- A ball of mozzarella with two tomatoes and chopped basil, a slice of crisp bread.
- 50g of white cheese crumbled in a glass of tomato juice with a spoonful of chopped chives or parsley. A slice of crisp bread with a slice of lean ham.
- A glass of natural yoghurt mixed with 100 g blueberries. Slice of crisp bread with a hard-boiled egg.
For lunch
- Braised turkey: fry a slice of turkey breast (150g) in a tablespoon of olive oil and braise. Steamed broccoli.
- Braised fish: Sprinkle 150 g of fish with herbs and braise. Steamed vegetables: carrot, celery, parsley.
- Ground beef meatballs: Mix 150 g of meat with a tablespoon of natural yoghurt, nutmeg. Form meatballs, fry, braise. Steamed yellow beans.
- Baked fish: Sprinkle 150 g fish with herbs and bake in foil. Pan fry spinach briefly in a teaspoon of olive oil and season with garlic.
For afternoon tea
- Sliced fresh cucumber, mixed with a tablespoon of chopped dill and a tablespoon of natural yoghurt.
- Sliced radishes with a tablespoon of chopped dill and a tablespoon of natural yoghurt.
- Sliced peppers with a spoonful of chopped basil and a spoonful of natural yoghurt.
- Grated carrots with a tbsp of natural yoghurt seasoned to taste with cinnamon.
It can happen
The longer we think about a piece of cake, for example, the more we develop a craving for it. Then it's easy to lose the battle with ourselves. As a consolation, let us tell ourselves that our diet is not too restrictive and does not require dramatic sacrifices. Its effects are already visible.
Lose weight in three months: the third month
We consolidate the eating habits of the previous two months of our diet, so we eat regularly four meals a day with plenty of vegetables and a fair amount of dairy products, and we drink unlimited still mineral water and sugar-free fruit teas. In the third month, we follow an easily digestible diet and eat delicate soups at lunchtime (the ingredients are given so that you get half a litre of the dish).
For breakfast
- Half a graham with a spoonful of cottage cheese sandwich, a larger fresh cucumber, 2 lettuce leaves. Coffee or tea with milk.
- Half a graham, half a packet of light cottage cheese, tomato, spoonful of chopped parsley. Coffee or tea with milk.
- Half a graham, slice of tinned ham, red pepper, 2 leaves of lettuce. Coffee or tea with milk.
- Half a graham, spoonful of cottage cheese sandwich, spoonful of chopped chives, 2 lettuce leaves, fresh cucumber. Coffee or tea with milk.
For a second breakfast
- Salad with a hard-boiled egg, a large tomato, 3 tablespoons of green peas, with a dressing made from 3 tablespoons of natural yoghurt, a tablespoon of light mayonnaise, a teaspoon of mustard, chopped basil, seasoned with pepper.
- Salad with 50 g smoked cod, 1/2 cup green peas, a spoonful of chopped chives, sliced tinned cucumber and 1/2 yellow pepper, with a dressing prepared from a spoonful of mayonnaise and 2 spoonfuls of natural yoghurt.
- Salad of 3 leaves of green lettuce, 2 tomatoes, 2 tablespoons of green peas, 4 onion rings, 1/2 packet of feta, 6 olives, with a dressing of a teaspoon of olive oil, lemon juice, sugar (to taste), a teaspoon of chopped basil.
- Salad of 1 cup white cabbage, half an orange, tbsp sunflower seeds, tbsp sultanas, 2 slices roast veal, with dressing of tbsp light mayonnaise, tbsp wine vinegar, tbsp natural yoghurt.
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