The balanced diet to lose 10 kg

The balanced diet to lose 10 kg

Today I propose you a balanced diet, which will allow you to lose 10 kg in two and a half months, about 10 weeks, but without daily deprivation and without making you feel like you are on a diet. The diet is based on the indications of Dr. Eric Zacharias, author of the book ” The Mediterranean Diet: A Clinician’s guide for patients care “. The menu is therefore Mediterranean.

This is an average 1250/1300 calorie regimen useful for sedentary women who are at least ten kilos overweight but cannot stay on a diet without feeling deprivation. Men who want to follow this diet need to add 350 calories to the plan, adding 30 more grams of pasta or rice for lunch, an extra teaspoon at lunch and dinner, and 40 more grams of meat, fish, low-fat dairy or legumes.

This balanced diet has in fact the particularity of including many greedy options in its scheme, both sweet and savory, but without these options resulting in a sgarro.

In addition, some foods are free and will allow you not to have to weigh everything.

I always recommend that you consult your doctor before following a diet.


Breakfast, valid for every day.

  • Coffee or tea with zero calorie sweetener (I recommend Tic or Truvia). More.
  • A slice of panbauletto / 2 rice cakes with 2 teaspoons of jam or 100 grams of banana or a pack of pavesini.
  • A package of Fage / Zymil white skimmed yogurt of 170/150 grams or 200 ml of skimmed or soy milk with no added sugar or omelette of a medium egg + an egg white or 90 grams of Santa Lucia Light ricotta.

Snacks, valid for every day / two a day from Monday to Friday.
Saturday: one a day as a snack.
Sunday: no snacks. 

  • 150 grams of orange, strawberries, cherries, kiwis, mandarins, pear, apple, peach or 220 grams of melon / watermelon.
  • 100 grams of raw carrots + 10 grams of dark chocolate / 8 almonds.
  • A 125 gram jar of Vitasnella yogurt + 3 pavesini.
  • 100 grams of lemon or strawberry ice cream.

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