How to eat healthy and lose weight in the spring

A program to lose weight in the spring, based on a few rules to follow, with which you will lose the weight of the winter and find yourself full of energy and desire to do.

Here’s how to eat healthy and lose weight in spring in 5 steps thanks to this diet, without a menu that is too rigid to follow.

The secret behind this diet plan for weight loss in spring is the specific nutrients of the foods you have to bring to the table and their certified quality.

Vitamins of group B and D, calcium, magnesium, potassium, phosphorus are the secret to restarting the metabolism. This is why on the menu you will find sweet Parma ham, Parmigiano Reggiano or Grana Padano, and then oat bran, low-fat dairy products and fresh fish that I recommend.

These foods can be easily found in supermarkets and will allow you to improve your metabolism and burn more calories, deflating you from winter pounds.
Let’s see how and why they work.

HOW TO EAT HEALTHY AND LOSE WEIGHT IN SPRING: THE 5 GOLDEN RULES

1) For lunch, PDO foods rich in B vitamins with vegetables and a seasonal fruit.

Low fats and B vitamins: this is the secret of the foods to choose for lunch to burn more energy in a healthy way.
A plate of proteins among the selected below, raw or cooked vegetables in free quantities, a fruit of your choice (including banana), but only one teaspoon of raw olive oil if you are a woman and two for a man. Weight of food for women: 120 grams of fresh food, raw weight or 50 grams of seasoned food. For men: add 20 grams more.

Meal one: Sweet Parma ham + courgettes / asparagus / fennel / eggplant / mushrooms, one fruit of your choice. Parma ham is ideal as a substitute for meat and is rich in vitamins B3, B1 and B6. A real mine of B vitamins with high bioavailability, which you could alternatively only find in animal offal.
They are the ideal vitamins for burning energy from both fat and carbohydrates. Indulge in this meal twice a week.
Two: Parmigiano Reggiano or Grana Padano + spinach / chard / escarole, a fruit of your choice.
Fill up on calcium, vitamin B12, folate and vitamin D thanks to Parmesan or Grana for two lunches a week.
Three: Cod, paddlefish, sole, hake + raw peppers / tomatoes / squash / carrots and a fruit of your choice. Foods rich in vitamin B6 to promote lean mass, to be chosen fresh if possible. Three lunches a week.

2) Have breakfast this way.

Breakfast allows us to reduce cortisol in the morning and improve blood sugar during the day. Never start the day with coffee on an empty stomach!

Your breakfast for weight loss in spring should include a glass of sugar-free orange or grapefruit juice + a 125-gram jar of plain plain white yogurt and two teaspoons of oat bran or a tablespoon of All Bran + a teaspoon of honey. Sugar-free coffee or tea should be consumed later. In the middle of the morning, you can drink pomegranate or pineapple juice (one glass) or eat a kiwi.

3) Calcium, potassium and magnesium for the snack.

A small fruit of your choice with 100 grams of skimmed white Greek yogurt or 150 ml of skim milk. These snack foods give you the three essential micronutrients to improve metabolism.

4) Light and purifying dinner.

For dinner, a vegetable cream or a minestrone without legumes or potatoes or cooked vegetables to your taste plus an egg with soft yolk and an apple or pear cooked at the end of the meal. One teaspoon of oil for a woman, two for a man. Three times a week, replace the egg with 100 grams of boiled lentils or chickpeas. Instead of dinner, drink this purifying smoothie twice a week .
You have a small bonus for after dinner, functional to a good sleep.
You can choose between 5 almonds or 10 grams of milk chocolate if you are a woman, double if you are a man.

5) Five thousand steps a day and ten minutes of physical activity (but at different times)

steps per day

Do not be frightened!
5000 steps are 30 minutes of walking or dancing even at home: here you will find how to dance at home and the videos for walking at home . In the ten minutes of activity, instead, do 20 bodyweight squats for three sets, 30 jumping jacks for 4 sets, 20 alternate leg lunges for two sets, 10 pushups for three sets and 20 crunches for 4 sets. Between one set and another or one exercise and another you have 10 seconds of rest.

You can follow these tips for a week, then indulge in a weekend free meal for two weeks + 40-50 grams (woman-man) of wholemeal bread per day. Starting from the third week, alternate bread with 60-80 grams of wholemeal pasta, brown rice or legume pasta, reducing the protein by a third for lunch.

As you can see, but always hearing from your doctor first, you don’t need complicated diets if you want to lose weight, but to lighten your menu and do so by choosing quality foods.