The wholemeal diet to lose 5 kg per month

The wholemeal diet to lose 5 kg per month

A wholegrain diet, i.e. one based on whole foods, can be a very healthy way to lose weight.

On the one hand, in fact, the fibers of whole foods satiate more. On the other hand, they reduce the absorption of sugars, fats and calories in general.

This 1250 calorie wholemeal diet works like a thousand and one hundred calorie diet: it allows you to lose 5 kg per month, without feeling too hungry, and assimilating over a hundred calories less thanks to whole foods. 

But how to make a whole diet that is not too aggressive in the intestine?
And yes, because not everyone digest whole foods well. If you haven’t had any luck with whole foods so far, this whole diet can help you a lot because it aims for more digestible foods even for those who find problematic fiber.


Breakfast. Choose one of the following options.

  1. Sugar-free coffee or tea of ​​your choice. 35 grams of oat flakes cooked in 200 ml of delactosed skim milk or soy milk with a level teaspoon of honey or malt or the same amount of milk + 40 grams of Nice Morning Kellogs cereal.
  2. Three wasa slices (blue pack) with 80 grams of cottage cheese / 100 grams of whole white Greek yogurt and 3 teaspoons of no added sugar jam, coffee or tea. As an alternative to wasa; 3 wholemeal rusks or a slice of toasted Pema rye bread.
  3. 200 grams of cooked apple or pear or a 110 gram ripe banana with 3 teaspoons of oat germ, 100 grams of whole white Greek yogurt, one level teaspoon of honey. A cup of unsweetened coffee or tea.

Lunch. Choose one of the following options.

  1. 60 grams of portion of pasta or rice or cereals including basmati rice, brown rice, buckwheat or buckwheat pasta, spelled pasta, quinoa, oats in grains or bulgur. A ladle of simple sauce + a teaspoon of grated parmesan or a level teaspoon of pesto allowed.
    250 grams of vegetables including zucchini, peppers, aubergines, tomatoes, mushrooms, pumpkin, rocket or 200 grams of spinach, fennel, broccoli, artichokes, asparagus, cauliflower in association with cereals or as a main course. A teaspoon of olive oil or coconut / ghee oil (recommended) for seasoning, plus herbs, spices, garlic or a little onion.
    One sugar-free fennel seed tea (half a cup) + three almonds.
  2. 130 grams of boiled legumes, drained, in salads with 100 grams of sweet corn or 200 grams of beets or 250 grams of grated carrots (raw) and a teaspoon of oil + 100 grams of valerian, songino, rocket, tomatoes or radishes to taste + lemon juice or apple cider vinegar and spices to taste. As an alternative to legumes: a 112 gram box of natural tuna.
    A decaffeinated coffee + 100 grams of strawberries or blueberries or raspberries.
  3. Single dish with 50 grams of rice or soy noodles with 200 grams of diced zucchini or Chinese cabbage in strips or peppers or soy sprouts / mung beans, 2 teaspoons of oil, 100 grams of your choice of clams, shrimps, squid or 50 grams of diced tofu. Soy sauce or salt, spices to taste, garlic or onion for flavor. A sugar-free fennel seed tea (half a cup) + a date or dried apricot.

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