It’s called the Get Lean Diet , and it’s a body toning diet that combines a series of small meals with half an hour of daily activity.

Designed by Stew Smith , coach of the  National Strength and Conditioning Association  and military instructor, it is a quick diet for those who want to lose 3 kilos in two weeks, fighting swelling and getting a toned physique with minimal effort.

At the heart of the Get Lean Body Toning Diet are six small meals, smart training, a slight increase in protein, low glycemic load meals, and a reduction in fatty foods.

Here is the plan, to follow for a minimum of two weeks to lose 3 kilos, and for a month to lose 6.
It cannot be done for over a month.

GET LEAN DIET: DIET TO TONE AND LOSE LOSS

• Meal one or breakfast.

• Upon awakening, drink a glass of water and eat an omelette of 150 grams of egg whites cooked in half a teaspoon of butter and stuffed with a teaspoon of jam without added sugar + two rusks or a 25 gram slice of wholemeal toast. Sugar-free coffee or tea.

• Training.

  After breakfast, do 8 minutes of cardio training, with 3 minutes of vigorous running, one minute of rest, 3 minutes of running, one minute of rest, one minute of jogging. It can be done outside or at home.

• Meal two.
  

  The second meal is a post-workout snack. It includes the following variants:
  – 150 grams of white skimmed yogurt with a 100 gram fruit of your choice.
  – a smoothie with 200 ml of skimmed milk and 100 grams of ripe banana.
  – 1 jar of natural low-fat yogurt of 125 grams with a tablespoon of oat flakes and a teaspoon of honey and cinnamon.

• Meal Three: This is the equivalent of lunch. Here are the options.
  

  – 100 grams of natural tuna with tomato salad and a teaspoon of oil + a coffee
  – 50 grams of bresaola with a teaspoon of oil, rocket to taste, plus a slice of toasted wholemeal bread and a coffee
  – 100 grams of bresaola chicken or turkey with 150 grams of mixed vegetables cooked in a teaspoon of oil + a rice or corn cake and a coffee.
  – one hundred grams of cottage cheese with 150 grams of grilled peppers or courgettes with a teaspoon of oil, a rice cake and a coffee.
  Coffee or alternatively herbal tea or green tea must be sugar-free, but stevia can be used.