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lose weight 5 kilos

Diet to lose weight 5 kilos in a healthy way

lose weight 5 kilos
lose weight 5 kilos

It may be that you want to lose 5 kg for several reasons: because last summer's clothes do not fit you, because you have a wedding or an important event that is coming up, because the doctor has scared you with the results of the latest analytics, for a New year's resolution ... or even because the good weather is coming and you want to lose those pounds that you have gained during the winter. 

For all these reasons, there are many people who, to lose weight, join the striking BIKINI OPERATION  and are willing to follow a miracle diet to achieve it. Well, with this article I am going to try that you are not one of them.

I put you in context, what is a miracle diet?


Follow diets that have one or more of these characteristics: they do not have scientific endorsement , they present a strict restriction according to which food (such as the dreaded carbohydrates, for example), they are based on a single food : in shakes, supplements that promise you be Elsa Pataki in 3 weeks ... They promise you speed in achieving your goals, omitting the consequences that may entail , and countless other examples. Although the latter may catch your attention, don't get carried away by impatience.


When these recommendations are followed, the goal in 99% of cases is purely weight loss, without worrying about tomorrow, for that October that will also come and if you have followed a nutritional education process , all the mistakes you made before starting the bikini operation, they will return and the scale will rise again (known as the yo-yo effect of unhealthy diets). 

It makes no sense to go on a diet every May, to get it back in Septemberand then do bikini surgery again the following year, and so on every year ... It is very important that you have a clear goal and this must be to improve eating habits and that these changes are maintained forever. 

We must love our body more, that after all we only have one and it should last forever. In short, no operation is more effective than one that combines a healthy and varied diet 365 days a year and continuous sports practice.

Lose 5 kilos in 3 days or in a week


The Internet and YouTube are full of videos with tips to lose 5 kilos in 3 days or a week . But is it possible to lose 5 kilos in just a few days? The answer is that it can be done but it is against your health .

If you are looking to lose weight very fast, you will do it mainly in the form of water and at the cost of losing muscle . Losing more than a pound of fat a week is very rare, especially if you do not lead an active lifestyle and play sports. To find this type of loss so fast, they are usually done with diets of less than 1,000 calories or with broths or drinks that provide very few calories (and nutrients)


So if they propose to lose weight very quickly, know that as soon as you return to eating normally you will gain "at least" these kilos. And your health and your metabolism will never be the same!


In the following video, my partner Carme Ferrer and I tell you some of the keys to losing these 5 kilos.


Everything that the bikini operation consists of is what you have to avoid if you want to lose weight in a healthy way and, above all, if you want to maintain that weight loss. So I'm going to 


Give you 12 keys so that you can lose 5kg in a healthy way:

lose weight 5 kilos
lose weight

  • Don't skip breakfast . Try to eat breakfast when you wake up or after an hour at the most. If you can't have a big breakfast, that's okay, you can save the sandwich for mid-morning, but when you wake up eat something (such as a glass of milk with oatmeal flakes or cereals without added sugar). Do not leave the house without having breakfast.


  • At lunch and dinner, keep the Plate Idea in mind : All meals and dinners must have the appropriate proportions, that is, if you eat a plate: as the main part the vegetables (whether cooked or salad), half a plate, for example. The plate must also contain a portion of protein, approximately a quarter of the plate: meat, fish, eggs or vegetable protein (tofu, tempeh, seitan, textured soy protein ...) and the other quarter of the plate that we are missing would be the carbohydrates (pasta, rice, legume, potato, bread). These will always be better to consume whole. With these references I am talking about proportions, not quantities, the amount will vary according to your needs and objectives. To lose those 5 kg, keep in mind that the carbohydrate part must be a smaller amount (I will give you an example at the end of the article),


  • Eat every 3-4 hours: If you spend many hours without eating, anxiety may appear and with it, you really want to eat unsavory foods. The number of recommended intakes varies according to your schedule, habits and lifestyle, but I recommend that you have an order in your diet and that you do a healthy mid-morning and afternoon, and thus you will avoid arriving hungrier for lunch and dinner. 


  • Do not skip any meal : If you do it often in order to "compensate an extra", stop doing it or else your body will react and defend itself. How? You will be hungrier in the following hours or even the next day and this will make you eat more or snack. Hunger builds up, therefore, skipping meals can lead to the opposite goal of what you're looking for.


  • Base your diet on healthy foods such as white fish, blue fish (minimum 1 day a week), fruit (2-3 pieces a day), vegetables, legumes, whole grains.


  • Limit the fats in your diet: Control the amount of olive oil (used raw and for cooking) to 2-3 tablespoons a day. Above all, limit the consumption of foods that give you unhealthy fats (cold cuts, processed or smoked meats, light cheeses ...). Do not underestimate the fats from light foods (they can be as high as 30%). Instead you can use healthy fats such as olive oil, avocado, nuts, blue fish ... Leave red meat for 1 day a week and choose lean meats such as chicken or turkey.


  • Avoid processed, packaged foods : such as potato chips, snacks, cookies ... Instead you can make celery and carrot c rudités with hummus, cherry tomato skewers with fresh cheese, anchovies, pickles or nuts (as long as they are not fried or salted and in small quantities).


  • Drink 1.5 liters of water daily and avoid alcohol, soft drinks and juices. Hydration must be done basically with water. Avoid sugary drinks, soft drinks, packaged juices and alcohol, which are still a great contribution of calories and sugars. Occasionally you could consume a light soda, but there are other healthier options, such as cold tea, sparkling water.


  • Get organized when shopping: Having the fridge and pantry full of healthy food is key to being able to carry out a healthy diet. Plan your weekly menus and shop accordingly. This will help you reduce improvisation and thus avoid unwanted choices.


  • Use simple and healthy cooking: The most suitable cooking to use are: grilled or broiled, oven, in its juice, microwave, boiled, sautéed, sautéed or in papillote. Avoid fried and battered. To flavor your dishes, use spices: thyme, oregano, peppers, nutmeg, cumin, etc. And also garlic, onion, lemon, parsley, mustard, vinegar. Moderate your salt intake.


  • Get enough rest / sleep : According to the National Sleep Foundation (NSF), adults ages 26 to 64 are recommended to have a recommended sleep range: 7 to 9 hours. Sleeping less than recommended makes it difficult to lose weight, as it increases decay and pecking.


  • Practice physical exercise : It is not only important that you have an active life: avoid the car, elevators, escalators and the sofa. Better walk up the stairs. And besides, find the sport that makes you enjoy! You can go cycling, walking, gym ... Exercise helps you lose body fat, improve your physical shape and your health. If you can practice it outdoors much better, this way you also take advantage of the contact of the sun with the skin and increase your synthesis of vitamin D.


 Become aware of your routines, do not think that you should continue eating certain foods because they have always been present in your diet, routine, habits, customs ... if now you    are aware of what they can mean for your health, you can make decisions accordingly.

How to lose 5 kilos

Losing 5 kg can be more difficult to achieve than losing considerably more, this happens because as you get closer to your healthy weight, the body does not lose weight as easily. But, even if it is a little more difficult for you, do not leave it, do not think that it is not necessary to diet since "it is only 4 kg". If you do not have good habits, your tendency over time may be to gain more weight and they can become, even slowly, 7 or 10 kg more. Remember the importance of maintaining these changes in habits once you have achieved the goal of losing weight.

Example of a day's feeding

I am going to give you an example of a menu that meets all the points that I have previously mentioned:


BREAKFAST:  a coffee with skimmed milk (200ml) + 60g of whole wheat bread with avocado and sliced ​​tomato.

MID-MORNING: a bowl of strawberries

MEAL: Salad with lettuce, arugula, carrot, red cabbage, onion, tomato + lentils (130 g cooked). Grilled salmon with lemon with a tablespoon of oil. For dessert a yogurt 0.0%

SNACK:  2 slices of pineapple

DINNER:  Zucchini puree with potato (80g). Mushroom omelette (1 egg + 1 white). Whole wheat bread (30g). One tablespoon of oil. And a Yogurt 0.0%.