When a person suffers from clinical overweight or obesity, the loss of weight to achieve a healthy weight is a process that takes a different length of time depending on how many kilos should be lost.
On some magazines, internet sites, social networks, etc., there are plenty of express diets ensuring rapid and effortless weight loss. In most cases, these diets are a frustration exercise or cause a loss of weight due to the elimination of liquids, but not of body fat.
Now, what results can be achieved by following a healthy diet low in calories for a week? One week is such a short time to achieve a significant weight loss and to change eating habits, but it is enough to appreciate the first results in the scale, in the body and in the mind. In addition, these 7 days can be a great opportunity to commit to a longer process that changes body weight, diet and lifestyle.
One-week cleansing diet
If a person plans to devote a full week to eat healthy in order to lose weight, the best option to take advantage in this short period of time is to follow a detox diet. This type of diet allows you to lose a few kilos, get rid of the retained liquids and also favor the elimination of toxins and waste from your body.
There are many cleansing diets, some very strict that are based on water consumption, homemade broths, fruit and vegetable smoothies, and infusions, and a more complete ones.
Cleansing diets that are based on liquids are very restrictive and cannot be followed for more than 1 or 2 days. Therefore, if you want to follow for a week the best option is a detox diet that provides food from all groups of the best nutritional quality and has an optimal caloric value, allowing weight loss without suffering any discomfort (dizziness, headache, fatigue and weakness).
During this week, you should eliminate frozen and precooked foods, preserves, deli meats and sausages, sweets, fried foods, sugar, jams, refined flours, ice cream, sweet and salty snacks, filled sweet cookies, juices and soft drinks with or without sugar, red meats, foods with artificial colorings, baked goods and pastry products. In addition, consumption of salt must be reduced to favor the elimination of the retained liquids, which produces that feeling of swelling in the body.
Give preference to all natural foods such as: fruits, vegetables, cereals and whole grain breads, quinoa, brown rice, oats, poultry, fish, healthy fats (avocado, nuts, seeds, extra virgin olive oil) , eggs and dairy products (yogurt, milk, white cheese, lean ricotta). The recommended drinks are water, herbal infusions and green tea, and shakes made from fruits and vegetables. No sugar.
Example of a typical day in a Cleansing diet
1 glass of blended pineapple, celery and cucumber shake (with water and ice as a base to achieve liquid consistency) + 1 no cream vanilla yogurt + 200 grams of granola (oats, almonds, raisins, coconut and seeds)
Refreshment or snack
1 bowl of home cooked vegetable soup (no salt) + grilled fish with lemon + spinach salad, cherry tomatoes and mushrooms.
Dessert: 1 orange
1 cup of skim milk with infusion, sweetened with stevia + 2 slices of whole wheat bread spread with low-fat white cheese + 1 cup of strawberries
Omelette stuffed with peas + grated carrot salad, grated beetroot and cabbage
Dessert: 1 pear
How many kilos can be lost after a week with the cleansing diet?
Each person loses weight at a different rate, according to their individual characteristics: weight, height, sex, age, and physical activity practice and body composition.
With this diet you will lose a couple of kilos, from 2 to 3 in a week, but this weight loss will not correspond completely to a reduction in fat mass but it is also due to the elimination of liquids. Anyway, being a diet that does not mean going hungry or demanding to exclude whole groups of food, if the person feels motivated to continue to eat healthy, she can keep this food selection for much longer.