Losing weight without harming your health is all about balance. The goal is simple: create a small calorie deficit while keeping enough protein, clean carbohydrates, healthy fats, and plenty of hydration. This approach helps you burn fat while maintaining strength, muscle, and stable energy throughout the day.
General Principles: Your daily routine should stay structured around five meals—no more, no less—to keep hunger under control and stabilize blood sugar. Hydration is essential, so aim for about three liters of water each day, whether still or sparkling, including unsweetened teas or herbal infusions.
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Keep seasonings light and natural: lemon, sugar-free Dijon mustard, vinegar, herbs, spices, salt, and pepper. Between main meals, snacks should focus on protein only, ideally using whey, and you can support muscle recovery by taking BCAAs before and after training.
Vegetables are unlimited
The diet plan is built around four simple food groups. Proteins, eaten in portions equivalent to the size of your open hand, include lean options such as eggs, poultry, tuna, white fish, salmon, shrimp, scallops, lean beef, skyr, and low-fat dairy products. These help maintain muscle and ensure good satiety.
Carbohydrates are controlled more strictly: one portion equals a closed fist (about 20 g raw for women, 30 g for men). Choose slow-digesting sources such as brown rice, quinoa, bulgur, whole-wheat pasta, sweet potatoes, lentils, chickpeas, oats, whole-grain bread, and most fruits except bananas. These provide stable energy without causing spikes.
Vegetables are unlimited. Focus on nutrient-dense, low-calorie options such as leafy greens, tomatoes, zucchini, eggplants, cabbage, mushrooms, peppers, and radishes. They add fiber and volume to meals, helping you stay full without adding many calories.
Healthy fats must remain measured, limited to roughly one tablespoon per serving. Almonds, cashews, Brazil nuts, hazelnuts, unsweetened peanut or almond butter, small amounts of avocado, and oils such as olive, rapeseed, or coconut (for cooking) are the preferred sources.
Protein-focused breakfast
A standard day begins with a protein-focused breakfast, whether it’s a shake, whole-grain bread with chicken and a few nuts, or an omelette paired with fruit and a drizzle of olive oil. Mid-morning, a simple protein shake keeps hunger in check until lunch, which should combine lean protein with complex carbs and vegetables—think chicken with brown rice and broccoli, or fish with a green salad and rapeseed oil.
In the afternoon, another protein shake maintains energy and satiety until dinner. The final meal of the day centers on lean protein and plenty of vegetables, with just a small controlled portion of healthy fats to round it out.
