The coherent diet or anti-stress diet is a balanced diet that is based on the combination of certain foods to lose 2 pounds per week on average. It is a Spanish regime developed by the nutritionists of two universities, Alfonso X el Sabio and the University of Vigo and promoted by Dr. Amil Loper Vieitez.

CONSISTENT AND ANTISTRESS DIET: LOSE WEIGHT WITH A MEDITERRANEAN DIET

At the base of the health pyramid proposed by the coherent diet we find movement, sunlight and proper hydration, while the basis of the actual diet is whole grains, fruits and vegetables, dairy products and good fats, while the main proteins come from fish, white meats, legumes, eggs and poultry. So basically the coherent diet is based on the Mediterranean diet , but unlike a normal low-calorie diet it involves phases and a different combination of foods.

CONSISTENT AND ANTISTRESS DIET: THE PHASES

The first phase also includes the exclusion of dairy products and cheeses except yogurt and limits the consumption of carbohydrates such as pasta or rice to a small portion at lunch. In all phases, refined cereals, sugar, alcohol, butter, cold cuts, snacks such as french fries, bread sticks, etc. are eliminated.
Let’s see the plan step by step.
For the first phase, a brisk walk of one hour every day is recommended. For the second phase 3 walks and half an hour of physical activity 4 times a week. For the last phase, gym three times a week plus a half-hour / one-hour walk outdoors. And two liters of water a day.

CONSISTENT AND ANTISTRESS DIET: FIRST PHASE TO LOSE 2 KG A WEEK

Breakfast.

• Acidulated water with a few drops of lemon.
• Tea or coffee with sweetener + 150 ml of oat or rice milk with no added sugar.
• 100 grams of fruit to choose from among apple, pear, peach, strawberries, blueberries, raspberries, kiwi.
• Two wholemeal rusks with two slices of bresaola or defatted cooked / raw ham.

Snack.
A 125-gram low-fat yogurt, plain or soy, 0% fat.

Lunch.

• Salad with vegetables of your choice of 200 grams dressed with only lemon juice or apple cider vinegar with this combination: a leafy vegetable including endive, rocket, lettuce + carrots or cucumbers or tomatoes or raw mushrooms or raw peppers.
• 50 grams of wholemeal pasta or rice (or basmati rice) or 60 grams of wholemeal sandwich or 150 grams of drained legumes in a jar. Condiments: two tablespoons of simple sauce or vegetable garnish / filling of your choice. Free spices and herbs. A teaspoon of raw oil in all.
• A lemon balm or passion flower tea with sweetener.

Snack.
A fruit of 150 grams of your choice not sugary (but ok melon) + a walnut or 3 almonds.

Dinner.

• A portion of vegetable cream obtained by blending cooked vegetables in a cup of broth, with aromas and spices.
  Otherwise, a portion of light puree minestrone without legumes or potatoes. The proposed recipe is a soup made from lettuce, two carrots, two courgettes, an onion, half a fennel or a piece of kale, cooked in water and then pureed.
• Two hundred grams of chicken breast, turkey breast, egg whites omelette or a small veal steak or 200 grams of cod, natural tuna, shellfish or crustaceans of your choice. A teaspoon of oil in all.

This first phase lasts from two to three weeks maximum depending on how much weight you want to lose.
Let’s see the second phase to lose one kg per week.