According to Healthline, effective weight loss does not necessarily require fasting or using a diet that is too extreme. The secret lies in designing a scientific menu, both ensuring enough nutrients and helping the body burn fat optimally.
In the morning, start with a glass of warm water mixed with lemon or unsweetened green tea to activate your metabolism. Ideal breakfast should have protein from boiled eggs, chicken breast or unsweetened yogurt combined with slow- counting starch such as oatmeal, sweet potatoes, to help you feel full longer and avoid sudden increases in blood sugar.
Lunch is prioritized with lots of green vegetables, white meat (almonds, skinless chicken, shrimp), along with a small amount of brown rice or quinoa. A light dinner with salad, vegetable soup or a small portion of steamed fish, minimizing starch and sugar.
During the day, you can supplement your snack with nuts (almonds, walnuts) or low-sugar fruits (strawberries, blueberries, grapefruits). Drink enough 22.5 liters of water per day, limit soft drinks and alcoholic beverages.
For quick and lasting results, maintain gentle exercise: brisk walking, yoga or cardio 2030 minutes a day. If you persevere, you will not only lose 45kg but also improve your waistline, endurance and feel significantly healthier.
