The walking home diet is a diet plan that combines a low calorie yet healthy and balanced diet with small meals and a home walking program (= walking home).

In this article we will look at an example of a walk-at-home diet to lose 3 kg in 15 days and 6 kg in 30 days, with free workout tips.

The diet plan is developed by the famous American magazine Prevention, which has a committee of doctors and trainers among the editorial consultants.
As with any diet or dietary intervention, consult your doctor first.

THE DIET WITH WALK AT HOME

Menu and training

Rules : for each main meal there must be a portion of vegetables or fruit or both.
A multivitamin is recommended.
The scheme is for women. Men can double the amounts of fruit indicated and add 170 grams of 2% fat skimmed white Greek yogurt or 150 grams of white full fat Greek yogurt to the plan.

Breakfast. Here are the options.

1. 30 grams of whole grains with no added sugar or oat flakes + 180 ml of skim milk + 100 grams of banana. Sugar-free coffee or tea. Ok sweetener.

2. 40 grams of wholemeal bread with 2 teaspoons of jam + 125 grams of low-fat white yogurt + a kiwi. Sugar-free coffee or tea. Ok sweetener.

3. Omelette of 100 grams of egg whites and 30 grams of oat flour, pinch of baking soda and 1/2 teaspoon of vinegar or lemon juice in a non-stick pan. To be filled with 2 teaspoons of jam. Glass of freshly squeezed orange juice or organic apple juice. Sugar-free coffee or tea. Ok sweetener.

4. 20 grams of oat germ and a tablespoon of chia seeds in 200 ml of skimmed or soy milk: mix everything from the night before with a little stevia and cinnamon and put in the fridge. To garnish with 1 kiwi cut into pieces or 150 grams of strawberries. Sugar-free coffee or tea. Ok sweetener.

Mid-morning workout (between breakfast and snack or between snack and lunch).

Half an hour of Power walk ( watch the video in Italian). Or 15 minutes of running on site ( watch the video in Italian ).

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