Home Diets to lose weight The whole diet

The whole diet

by Georgia Ede
Published: Last Updated on

The integral diet is based on the consumption of fruits, vegetables, meat and fish accompanied with all kinds of whole grains . It is not a diet that dissociates food and only whole grains can be consumed.

Taking into account that it is a fairly strict diet, although it allows the consumption of quite a few carbohydrates, no cereal can be substituted for the same refined one. That is to say, the bread that we usually consume is made with refined flours, which lose around 70% of the nutritional properties of cereals, reducing fiber and practically remaining in sugars .

That is why if we eat, for example, wholemeal spelled bread, we cannot substitute it for spelled bread made with refined flours.

The problem is that the bread or pasta and even the rice that we are generally used to consuming are refined. To carry out this diet we must always consume whole grains.

The nutrients that are eliminated when refining cereals are precisely those that benefit us the most for health; that protect us from diseases related to the intestinal tract, colon, diabetes, stomach irritability, constipation, etc.

It is important to note that there are a large number of products that claim to be whole and are not.

Wholegrain products are those that preserve the outer part of the cereal, called bran .

It should be noted that they do not indicate enriched with whole grains, as this means that it is made with refined flours but they add a minimal part of whole grains to deceive the consumer. Do not trust the color or the presence of cereals such as pipes, oats, etc.

You should buy your whole grain products in natural product stores , herbalists or natural nutrition centers . You should read the labels completely and only consume the ones that are truly pure whole grains .

Whole-grain foods

What foods can we find that are purely whole?

It is easy to find a wide variety of whole grain products such as rice or pasta, everything made with wheat , barley , rice, corn , oats , rye , quinoa , buckwheat , sorghum , millet , soy , etc.

There is a great variety of pasta, cookies, toast, snacks and many nutritional combinations to introduce whole grains into our diet, in the menus you will find some proposals to make this change in your diet easier and more bearable, which, at first, can be a bit hard , until you try new products made with whole grains.

A few small recommendations before starting …

  • It must be borne in mind that this is a medium duration diet with which you can lose around 5 kg in two weeks , very effective when it comes to starting to fight overweight, but later it is recommended to follow a maintenance diet in the that we also include whole grains without substituting them for refined grains .
  • It is recommended to drink at least two liters of water daily. And do physical exercise for at least 40 minutes a day, four times a week.
  • For the piece of fruit or natural juice, it is advisable to choose between the following: Pineapple, apple, pear, kiwi, plums, tangerines, orange, grapefruit, watermelon and a combination of forest fruits (blackberries, blueberries, currants, raspberries).

 

DAY 1
Breakfast
Option 1: A slice of whole wheat flax or spelled bread with two slices of ham or turkey and a yogurt or skim milk, or coffee. Option 2: Coffee with skim or soy milk and muesli with fruit or yogurt.
Midmorning
A piece of fruit or natural juice and two whole grain cookies.
Meal
A chicken fillet, accompanied with a salad of natural yogurt with cucumber, celery, garnished with lemon and pepper and a little corn.
Mid afternoon
Option 1: A low-fat yogurt with muesli. Option 2: Infusion with two whole grain flax rusks with fresh cheese.
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Baked fish accompanied by boiled millet.

 

DAY 2
Breakfast
Option 1: A slice of whole wheat flax or spelled bread with fresh cheese accompanied by skim milk, juice or coffee. Option 2: Coffee with skim or soy milk and muesli with fruit or yogurt.
Midmorning
A piece of fruit or natural juice and two whole grain cookies.
Meal
A plate of whole wheat pasta to taste.
Mid afternoon
Option 1: A low-fat yogurt with muesli. Option 2: Infusion with two whole grain flax rusks with fresh cheese.
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A fruit bowl with yogurt and muesli.

 

DAY 3
Breakfast
Option 1: A slice of whole wheat flax or spelled bread with two slices of ham or turkey and a yogurt or skim milk, or coffee. Option 2: Coffee with skim or soy milk and muesli with fruit or yogurt.
Midmorning
A piece of fruit or natural juice and two whole grain cookies.
Meal
A white fish fillet with steamed vegetables and vegetable salad with cooked buckwheat. (vegetables cut in julienne seasoned to taste)
Mid afternoon
Option 1: A low-fat yogurt with muesli. Option 2: Infusion with two whole grain flax rusks with fresh cheese.
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A French omelette with three slices of turkey and an oatmeal or quinoa salad and three slices of pineapple with a yogurt.

 

DAY 4
Breakfast
Option 1: A slice of whole wheat flax or spelled bread with fresh cheese accompanied by skim milk, juice or coffee. Option 2: Coffee with skim or soy milk and muesli with fruit or yogurt.
Midmorning
A piece of fruit or natural juice and two whole grain cookies.
Meal
Chicken curry with wild brown rice.
Mid afternoon
Option 1: A low-fat yogurt with muesli. Option 2: Infusion with two whole grain flax rusks with fresh cheese.
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 Millet salad with tomato, cucumber peppers, onion seasoned with oil and lemon, all cut very small and preferably prepared the day before so that it is cold

 

DAY 5
Breakfast
Option 1: A slice of whole wheat flax or spelled bread with two slices of ham or turkey and a yogurt or skim milk, or coffee. Option 2: Coffee with skim or soy milk and muesli with fruit or yogurt.
Midmorning
A piece of fruit or natural juice and two whole grain cookies.
Meal
A complete salad with chunks of chicken with yogurt sauce and a piece of fruit.
Mid afternoon
Option 1: A low-fat yogurt with muesli. Option 2: Infusion with two whole grain flax rusks with fresh cheese.
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A scrambled eggs with mushrooms and prawns and fruit with yogurt.

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