Indian doctor Suman Pahuja , dietician and personal trainer, is a celebrity on social media, also for her personal story. Her method, called Fat to Fab (from fat to fabulous), led her to lose nearly 40 kg in a year, after she had nearly 100 pounds at the end of her divorce.

In this article we see one of his diets to lose 10 kilos for the summer, among the many that together with the advice he offers for free so that people find inspiration and motivation.

Of course, it is always good to consult your doctor before going on a diet.

The diet is designed to lose 10 kilos in 6 weeks and the quantities are for a woman.
It is advisable to walk and go out into the fresh air, go to the beach and otherwise stick to the plan.

LOSING 10 KILOS FOR THE SUMMER: THE DIETOLOGIST’S PLAN

Breakfast.
There are 3 options for breakfast.

1. Centrifuged or extracted or pureed with half an apple, a quarter of a stalk of celery, a cucumber without peel, a carrot in wedges and a tomato, lemon juice, possibly water.
2. A centrifuged or extracted or smoothie with a large carrot, a quarter of fennel, half an orange, possibly water.
3. Freshly squeezed orange juice with a pinch of cinnamon and nutmeg.

To one of these options must be added a 25-gram slice of wholemeal bread with a teaspoon of butter or clarified butter (ghee) or coconut oil OR a corn cracker with 10 grams of hazelnut cream.
A coffee or tea without sugar (ok stevia or other sweetener).

Mid morning.
Smoothie made with 2 ice cubes, a glass of skim milk or sugar-free almond milk, a tablespoon of chia seeds previously soaked in water (2-3 hours), a teaspoon of instant coffee or a small cup of coffee.

Alternatively, a smoothie with 150 grams of mango or papaya or pineapple + 150 ml of almond milk with no added sugar or 125 grams of low-fat yogurt. Or a glass of lassi ( see the recipe here ).

Lunch.
50 grams of quinoa or brown rice with vegetables of your choice and a teaspoon of olive or coconut oil. Vegetables are available in free quantities and the dietician recommends eating plenty of them, raw or cooked for lunch.
Alternatively, a 65-gram wholemeal sandwich with tomatoes, cucumbers, salad and a teaspoon of oil or pesto sauce.
Followed by a 125 gram low-fat white yogurt with cinnamon and sweetener.

Snack.
A smoothie with 100 grams of pineapple + 100 ml of almond milk with no added sugar or 125 grams of low-fat white yogurt + 4 strawberries or cherries.

Alternatively 200 grams of watermelon + 125 grams of low-fat white yogurt and a sprinkling of cinnamon.

Dinner.
Dinner must be done early, by eight in the evening you must have finished eating . Maximum eight and a half.

140 grams of boiled legumes in a salad with a teaspoon of oil or coconut oil, raw vegetables such as carrots, salads, fennel, cucumbers, tomatoes, red onion, apple cider vinegar or lemon juice. Alternatively: two eggs or 120 grams of chicken breast or cod or octopus in a pan with a teaspoon of oil + a plate of grilled vegetables such as grilled zucchini, grilled aubergines, mushrooms or peppers, dressed with lemon juice and parsley.
100 grams of fresh pineapple.

After dinner. Digestive herbal tea with lemon balm or fennel seeds.

During the day, from morning to snack, you need to drink water that can be done in two ways.

In a liter jug, put a cup of very strong green tea (made with 2 sachets), 4 glasses of water, a chopped peach and a large spoonful of black cumin seeds, plus the juice of one lemon. If you can’t find the black cumin seeds, add cinnamon sticks and a teaspoon of apple cider vinegar instead of lemon juice.
Free meals are not allowed. Anyone who wants can “go wrong” twice a week with a popsicle or a sugar-free cappuccino.

Let’s see the maintenance on page two.

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