The gradual diet is a diet to easily lose 2.5 pounds per week.
It is a step-by-step weight loss method .

The first phase is the lightning one: we eat lean proteins, fruits, vegetables.
The second phase involves protein detox days alternating with days with more carbohydrates.
Let’s see the first week plan of the gradual and transition diet.

Gradual diet to lose 2.5 pounds per week.
First week plan

Breakfast.
Omelette of 200 g of egg whites with 150 g of fruit of your choice.
A glass of skim or soy milk.
Lunch.
Raw or grilled vegetables with a teaspoon of coconut or olive oil.
A pound of cooked ham, chicken or turkey breast. 100 grams of potatoes or sweet corn.

Dinner: instead of meat, eat 120 g of fresh fish, plus 30 g of rice / cous cous or three rice cakes instead of potatoes.

Snacks:

• Glass of skimmed or soy milk with 100 g of strawberries, cherries or blackberries.
• 100 grams of skimmed Greek yogurt with 100 grams of apricots.

Gradual diet to lose 2.5 kg per week: transition phase.

• On even days , the amount of rice is doubled at dinner, or 60 grams of pasta or 50 grams of bread are eaten.
• For breakfast, replace the omelette with 150 grams of skimmed Greek yogurt with a teaspoon of honey.
• On even day afternoons, half an hour of bodyweight circuit like this or this is done.
• After 3 weeks of transition, there is a free meal on Saturday evening.