To lose 3 kg in 10 days, you need to be very focused and eat mainly whole foods, vegetables and protein sources, such as lean meats, eggs and cheese, according to the nutritionist’s guidance. Furthermore, it is recommended to drink plenty of water and diuretic teas to help blood circulation and combat fluid retention.
To lose weight, it is also important to avoid some foods, such as simple carbohydrates, which can be found in rice, pasta and farofa, for example, alcoholic drinks, sugary drinks and ready-made and frozen meals, for example.
It is also essential to practice physical activity regularly, such as running, cycling, walking and weight training, for example, as this makes it possible to gain muscle mass, which helps promote fat burning.
Foods that help to flatten your belly
The foods that most help speed up metabolism and combat fluid retention are:
- Diuretic teassuch as green tea, mate tea and hibiscus;
- Fresh fruitwith peel and pomace, as they are rich in fiber and vitamins;
- Vegetablesespecially raw or sautéed with olive oil;
- Proteins such as eggs, cheese and lean meats;
- Good fatssuch as chestnuts, peanuts, chia seeds and flaxseeds, and olive oil.
These foods should be included in every meal, and it is important to avoid sources of simple carbohydrates, such as rice, pasta, farofa, bread and juices.
Menu to lose 3 kg in 10 days
The following table gives an example of a menu designed to lose weight quickly:
It is important that a nutritionist is consulted so that the best eating plan can be indicated according to the person’s body characteristics, metabolic level, lifestyle habits and goals.
What is not recommended
Foods that should be avoided during the diet to lose weight fast are:
- Simple carbohydratessuch as rice, pasta, farofa, bread, cakes and foods rich in flour;
- Sugary drinks such as juices and soft drinks;
- Frozen ready foodsuch as lasagna and pizza;
- Foods rich in sodiumsuch as meat broths, ready-made soups, sausages and sausages;
- Foods rich in added sugarsuch as flavored yogurts, açaí, ice cream and ready-made cake dough;
- Alcoholic beverages.
Furthermore, it is also important to avoid excess foods that are sources of good carbohydrates, such as oats, wholemeal flour and brown rice, as excess carbohydrates throughout the day harm weight loss.
Check out the following video on what to do to lose weight without stopping eating:
