The 7-day diet is a 1200 calorie diet for women and 1500 calories for men designed to help sedentary individuals lose fat. The scheme is therefore weekly, and must be repeated with the menu changes that you will find day by day.

The menu is by Catherine Artkinson, award-winning nutrition expert and best-selling author, editor of Woman’s Weekly magazine and chef specializing in healthy cooking. Obviously, for this as for any other diet, it is always necessary to talk to your doctor.

THE 7 DAY DIET TO LOSE FAT

The menu that I bring you from Artkinson’s book is 1200 calories a day. For men, the author recommends adding two more snacks to the diet as suggested, either at the end of a meal or as an extra snack.

I propose this diet to lose body fat because it is simple, with a low glycemic index, balanced with proteins and carbohydrates and with a slight reduction in fat intake according to the percentages of the Mediterranean diet (30% maximum).

It is an ideal diet for sedentary people who show low insulin sensitivity, and therefore do not know how to eat to lose weight and especially to lose visceral fat.

I recommend in agreement with the doctor to do this diet for 4 weeks, take a week or two off in order not to slow down the metabolism, and then repeat it for another 4 weeks. Even if it is for sedentary subjects, it would be better to combine it with small brackets of physical activity according to one’s possibilities.
Read how to do gymnastics even if you are lazy or don’t have time here.

After the diet, you can keep breakfast by varying it with the other choices, have two free meals a week and then add 10 grams of pasta, bread or rice more. Make these changes wisely, for example one a week. One free meal the first week, two weeks the second, added carbohydrates the third. Then vary meat and veggies or fish and veggies and fruit options.

7 DAY DIET MENU TO LOSE FAT

Monday

Breakfast

Pancakes with 20 grams of oat flour + 50 grams of egg white or a heaping teaspoon of chickpea flour + a cup of water, stevia, cinnamon and a pinch of baking soda or baking powder, cooked in a non-stick pan and served with 80 grams of blueberries or strawberries in pieces. Coffee or tea with sweetener.

Alternatively: two rice cakes or Wasa slices with 50 grams of light spam cheese or with a 125 gram YoSoy yogurt, + two level teaspoons of Hero Light jam, coffee or tea with sweetener.

Lunch

100 grams of boiled red or borlotti beans stewed in a pan with a level teaspoon of olive oil, herbs and spices and pleasure and one of tomato puree, onion or garlic to taste. 50 grams of wholemeal bread or toasted oats. As an alternative to beans: boiled lentils. As an alternative to bread: 120 grams of boiled sweet corn, to be mixed with legumes in soup.

Dinner

60 grams of wholemeal pasta or tagliatelle with 100 grams of minced chicken or turkey sauce, 150 grams of mushrooms, a teaspoon of oil, one of tomato paste, vegetables for sautéing, to be blended with a little oil. For vegans: replace ground chicken with vegan ground quorn for the same weight or natural tofu chunks for 85 grams.
Snacks: A fitness cereal bar in the middle of the afternoon.
150 grams of orange, kiwi, apple, pear, peach or apricot mid-morning.
Extra: 200 ml of skim milk or sugar-free soy milk during the day or a jar of Vitasnella yogurt or white YoSoy.

Tuesday

Breakfast

Like Monday, or with fruit and oat cream obtained by cooking 100 grams of grated yellow or red apple without peel in 150 ml of skimmed or soy milk and a level spoonful of oatmeal or rolled oats, cinnamon and stevia, a pinch of salt. Coffee or tea with sweetener.

Lunch

60 grams of rice for risotto with vegetable broth, diced courgettes and shrimp tails (100 grams) or spring peas for the same weight, spices and herbs to taste, a teaspoon of long-life or vegetable cream for whipping, no oil. Herbal tea with stevia.

Dinner

120 grams of veal strips cooked with a spoonful of tomato sauce, onion or garlic to taste, 200 grams of red peppers into strips, spices and herbs to taste, a teaspoon of oil. 65 grams of wholemeal or oat bread or a packet of wholemeal crackers. 10 grams of dark chocolate at the end of the meal. Instead of veal: 100 grams of roasted wheat muscle.

Snacks: 150 grams of cottage cheese + 10 grams of honey or 125 grams of soy yogurt / low-fat white yogurt + 100 grams of banana.
150 grams of orange, kiwi, apple, pear, peach or apricot mid-morning.
Extra: 200ml of skim milk or sugar-free soy milk during the day.