Top 5 tips that allow you to lose 10 kilos in 30 days

Processed sugar:

Contrary to what many think, what motivates rapid weight gain is not fat, but if you eat too much sugar. The sugar may be in many processed foods, such as corn syrup containing high fructose, maltodextrin, sugar, fructose, etc. These are hidden in foods: for example, orange juice, granola bars, protein bars, ketchup, Clamato, etc.

We recommend you delete all sugar from your diet and the best option is to replace it with stevia (a natural sweetener without calories), but as everything has to be consumed in moderation.

whole grain with large content of gluten and starch:

Foods with gluten, starch, phytic acid can cause problems for your health. Gluten causes inflammation, starch turns into sugar and phytic acid prevents the absorption of certain minerals.
It is best to replace those foods for foods rich in whole grains and fruit.

Vegetable oils:


If used for consumption many vegetable oils, this prevents you lose weight quickly. These types of oils are genetically modified and cause inflammation in the body, cellular toxicity and are high in calories.

Solution, substitute vegetable oil for butter or coconut oil to lose weight fast.

Meal Plan 2. Specially designed for aldegazar:

Here a meal plan that applied for a week, which will help you lose 10 kg over the next 30 days, the plan is repeated for four consecutive weeks shown. In the following days, you should consume 1200 calories, take a multivitamin.

day 1

breakfast

3/4 cup oatmeal
1 banana
1 cup milk
1 cup of green tea no calories or coffee without milk

lunch

2 slices of bread
2 servings of chicken
1 tablespoon mayonnaise
2 kiwi

Dinner

1 can of tuna
2 tomatoes

Day 2

breakfast

1 shakes: mezca 1 cup raspberries, 1/2 Platana and 8 ounces of milk
1/2 slice of bread

lunch

1 cup vegetable soup
1 vegetarian burger with salad and sauce
6 ounces light yogurt
15 grapes

Dinner


4 ounces of chicken legs with barbecue sauce
1/2 cup beans
day 3

breakfast

1/2 cup oatmeal
3/4 cup milk
1/2 apple
1 tablespoon honey
cinnamon

lunch

4 ounces sliced ??chicken thighs
1/4 cup red grapes
7 almonds
1 tablespoon mayonnaise
green salad
1 plátanao

Dinner

4 ounces shrimp
1 with 3 cucaharadas potato red sauce and 1 tablespoon cream
3 cups spinach

day 4

breakfast

1 slice bread
1/2 red apple
1 ounce of cheddar cheese
6 ounces of yogurt
5 almonds

lunch

1 cup tomato soup
2 slices of bread
3 pieces of ham
segment of a tomato
Lecuchaga
1 cup vegetables
1 bulb

Dinner

3 oz salmon
3/4 cup brown rice
1/2 cup pineapple
day 5

breakfast

1/2 cup raspberries
10 almonds
1 can of tuna

lunch

1 whole quesadilla corn tortillas
1/4 cup beans
1/2 cup cheese cotagge
1/2 cup tangerine
1 cucumber

Dinner

1 cup canned tuna
1 tablespoon mayonnaise
1/2 cup vanilla yogurt
1 cup raspberries

day 6

breakfast

1 toasted waffle
1 tablespoon peanut matenquilla
1/2 banana

lunch

1 whole wheat da
2 ounces of tuna
low-fat mayonnaise 1 tablespoon
mustard
1 slice of chopped tomatoes

Dinner

3/4 cup brown rice
2 ounces of cooked sausage
1/4 cup beans
3 cups spinach
1 medium apple

day 7

breakfast

1/2 English muffin
1 ounce of cheese cut
segment of a tomato
1 boiled egg

lunch

Black bean salad
A mini pita bread
1 pear

Dinner

3 ounces of cooked meat
1 sweet potato with 1 tablespoon margarine
1/2 cup pineapple.