The 1300 calorie diet from the famous Health magazine is a diet to lose 5 kg in 5 weeks.

It includes 5 meals a day, three of which are balanced and two snacks.

I chose it because, even if the meals are simple, there are many alternatives even in the same recipe and therefore allow you to vary even the same meal.

The 1300 calorie diet should be combined with an hour of brisk walking every day, preferably in uphill areas, to get an effect.

It is an ideal diet to awaken the metabolism without giving up carbohydrates.

It allows you to lose 5 kilos in 5 weeks.

THE 1300 CALORIES HEALTH DIET TO
LOSE 5 KG IN 5 WEEKS

• Breakfast.

• Choose from the following alternatives.
  A slice of toasted whole wheat bread weighing approximately 25 grams with a slice of cheese (15 grams) + a small scrambled egg. Plus a sugar-free orange juice (200ml), unsweetened coffee or tea.
• 40 grams of toasted wholemeal bread with 50 grams of lean ricotta mixed with two teaspoons of orange marmalade or one of honey. 3 chopped walnut kernels, unsweetened coffee or tea.
• 30 grams of oat flakes boiled in 200 ml of water with half an apple into small pieces, a teaspoon of honey and cinnamon. A 125-gram low-fat white yogurt, unsweetened coffee or tea.

• Morning snacks, one of your choice.

• a large raw carrot + a cucumber or two
• or a glass of unsweetened orange or pineapple or grapefruit juice (200 ml).

• Lunch.

• Choose from the following alternatives.

• Legume cream (150 grams of canned legumes, washed and blended with a teaspoon of oil, a pinch of curry or turmeric, 3-4 tomatoes or half a pepper, salt and pepper: then heat the cream until boiling).
  A 25 gram slice of toasted wholemeal bread, 100 grams of orange or kiwi or red fruits or half a banana.
• 50 grams of brown rice with 50 grams of smoked salmon or tuna or natural shrimp or mackerel or 100 grams of spring peas, salt and pepper, mushrooms or zucchini in free quantity or asparagus tips, a teaspoon of cooking cream or veg cream . A wedge of apple or 3 almonds.
• Fifty grams of buckwheat or pasta with 40 grams of gorgonzola or 50 grams of robiola or rice / soy dairy product, 200 gr. of mushrooms / courgettes / peppers / radicchio / snow peas / pumpkin, salt and pepper, a teaspoon of butter or oil.
  A grated carrot with lemon juice. 100 grams of apple or pear or plums or red fruits.
• 150 grams of boiled potatoes with a spoonful of butter or oil, garlic and parsley. One herb omelette (one egg + one egg white, one teaspoon of grated parmesan, salt, pepper, fresh aromatic herbs, cook in a non-stick pan) or 60 grams of soy dairy product, one 100 gram apple. As an alternative to potatoes, 80 gr. of potato gnocchi with a spoonful of tomato basil sauce.
• 50 grams of wholemeal pasta or corn pasta with 100 grams of natural tuna or boiled weighted chickpeas and 3-4 copper tomatoes, a teaspoon of oil, salt and pepper. 100 grams of pineapple or kiwi or red fruits.
• Fifty grams of whole oats in salads (or couscous) with 50 grams of mozzarella / feta / white tofu and 3-4 coppery tomatoes, a teaspoon of oil, salt and pepper, cucumbers. One apricot, one black plum or 4 almonds.