I have already spoken in the past of the book Eat to Live by Dr. Joel Fuhrman , a diet that teaches how to lose weight with a one hundred percent healthy and very simple diet. The diet may be made by vegetarians, vegetarians or flexitarians, that is, with or without animal products, but it is full of fruits, vegetables and legumes, which Dr. Fuhrman refers to as nutrient-intensive foods. Dr. Fuhrman’s diet book is available in Italian, and is called “ Eat to live“. I take a cue from the book to offer you a week of vegan diet, useful for shedding a couple of kilos and detoxifying from many foods that we consume too much. If the week gives you results, the Eat to live diet plan predicts you can lose up to 9

EAT TO LIVE, A WEEK OF VEGAN DIET TO LOSE 2 KG. Please
note: the salt must be limited, and preferably it must be whole. Sugar cannot be added to dishes.

Breakfast : choose between these three alternatives.
– A glass of apple or orange juice with no added sugar, a banana chia seed pudding (made by mixing two tablespoons of chia seeds with 200 ml of sugar-free soy milk and the pulp of a mashed banana, plus one sprinkled with cinnamon), unsweetened tea or coffee.
– A smoothie with 200ml unsweetened soy milk, ten almonds, a banana, a tablespoon of dehydrated coconut + a cup of blueberries, coffee or tea sz
– A date pudding obtained by blending a hectogram of dates (soaked in water the night before) with a tablespoon of unsweetened cocoa + 100 ml of soy milk (alternatively half an avocado + a tablespoon of unsweetened cocoa + 100 ml of apple juice ) + a glass of unsweetened apple or orange juice, coffee or tea sz
Lunch: a boiled potato topped with a drizzle of oil or coconut butter + 150 grams of mixed vegetables (courgettes, peppers, aubergines or tomatoes) sautéed in pan with a teaspoon of oil and a handful of oil seeds (sunflower, pumpkin) and 100 grams of chickpeas or beans already boiled. Mixed green salad with vinegar and a teaspoon of oil. Half an apple. Or:150 gr. of grilled tofu or tempeh +50 grams of quinoa or buckwheat (raw) boiled and seasoned with 250 grams of mixed vegetables (vegetables + green leafy vegetables) and a tablespoon of oil, aromatic herbs and spices to taste. A raw carrot. An apple with a spoonful of almond butter.
Or: 200 grams of boiled carrots or 100 grams of boiled peas seasoned with pepper and a tablespoon of coconut or olive oil + half a cup of boiled brown rice or half a cup of boiled corn + an artichoke or 200 gr. of spinach or 200 gr. of steamed asparagus or 200 gr. of mushrooms with a teaspoon of oil, a fruit to taste (no banana).
Dinner:a sweet potato or two slices of rye bread + mixed green salad with 2 tablespoons of corn / or 2 tablespoons of olives and a tablespoon of oil. Plus, alternate:
– spinach or herbs boiled in quantity with 150 gr spreadable soy cheese + a teaspoon of oil or coconut butter
– 200 gr. of vegetables (peppers, aubergines, courgettes) sautéed in a pan + a vegetable hamburger + a teaspoon of oil or coconut butter
– 200 gr. of mushrooms / bean sprouts / tomatoes + 150 grams of brown rice mozzarella + a teaspoon of oil or coconut butter
– seitan stew with 150 grams of chopped seitan, a tablespoon of tomato puree, 1oo gr. of mushrooms, a spoonful of vegetable cream, a pinch of curry or spices to taste.