How to lose 5 kg in the summer?

Combining a very simple diet plan that provides some foods to satiety and others that can be easily dosed with an easy and fast cooking, without long cooking and with simple ingredients. At the end of the article, a training plan that takes no more than 10 minutes a day , and which is perfect for exercising despite the heat. We add walks, swims or something else maybe on the weekend, and voila. Here is the perfect recipe.

HOW TO LOSE 5 KG IN SUMMER

• Lose 5 kg in the summer with the simple diet plan.

  GROUP 1. Foods to eat to your fill : natural tofu, wheat muscle for vegan options. Fat-free chicken and turkey, white fish, shellfish and shellfish, turkey breast or chicken breast, egg whites, skimmed white Greek yogurt, skimmed quark, sugar-free soy yogurt, skim milk, sugar-free soy milk.
  Free vegetables.
  Lemon juice, herbs, wine or apple vinegar, spices, shirataki, are free. For cooking you can use vegetable or meat / fish broth.
  2. What to dose: a handful of dried fruit or seeds a day, to be clear are a dozen almonds or a fifteen peanuts or pistachios or 5-6 large walnuts.
  2 pieces of dehydrated fruit such as dates, prunes or dried apricots per day.
  One serving per day, equal to 100 grams weighed from boiled, of sweet corn or sweet potatoes (not white) or boiled legumes.
  Fruit in three 120-gram servings a day in the three main meals: 60 grams of fruit-only ice cream or a popsicle can replace a portion of fruit, or alternatively a glass of sugar-free juice.
  Eggs should be eaten for a maximum of two per week.
  GROUP 3. Not to eat: dairy products and cheeses apart from those in the first group. Complex sugars and carbohydrates apart from those allowed. It can be sweetened with stevia. No seasonings like oil or butter.
  How to cook: Fish, meat and vegan options can be grilled or sautéed without added fat. Vegetables can be eaten raw, in salads, grilled, baked.

• Example. 

  Breakfast with green tea, skimmed Greek yogurt, and 120-gram chopped fruit.
  Lunch with chicken, rocket and cherry tomatoes salad with free quantity of lemon juice or apple cider vinegar + 100 grams of corn + a popsicle.
  Dinner with grilled octopus in the desired quantity and sautéed vegetables with soy sauce and shirataki (allowed) + 120 grams of melon.
  Snack with ten almonds + two dates.
  One meal a week can be free, as long as it is not too high in calories and includes only one dish.
  Water, zero-calorie drinks, coffee, tea and herbal teas sweetened with stevia are free.

• How to lose 5 kg in the summer with training.

  For ten minutes a day, we can do 20 seconds of running with knees up or jumping rope, 20 seconds of squats or lunges, 20 pushups, 20 crunches. Pause for a minute and repeat the exercise. Between exercises and breaks we have to train for 10 minutes straight.