Weight Loss Diet

Healthy Diet for Weight Loss It may be hard to lose the first 10 kg when dieting or dieting to lose weight and regain fitness again. But we assure you that you can challenge in a very simple way, without depriving many foods. Only with great awareness and desire to regain fitness can you follow this diet to lose 10 kilos of weight within a month, The weight gradually decreases, and in a healthy way. As well as the loss of 10 kilos without fear of being recovered again.

Before you start a weight loss diet, you need to know what foods you can eat, what unhealthy foods you should avoid, and above all, you have to stick to the diet and know the calories you need in a day.

Calories Your body uses the calories you get from food for walking, thinking, breathing, and other important tasks that your body does. The average person needs to eat about 2,000 calories every day. The calories each person needs vary by type, Age, as follows:

First, children, aged 2 to 8 years, need between 1000 to 1400 calories.

Second: Women, aged 14: 30 need 2400 calories.

Third: Men, who need the age of 14: 30 years to 2800: 3000 calories.

Fourth, men and women need more than 30 calories from 1800 to 2200, and if they exercise, they need 2,200 to 3,000 calories.

Dieting program


consists of a quarter of a loaf + 2 boiled egg and cucumber or lettuce and the other choice is a quarter of a loaf + 5 tablespoons of cheese + a cup of yogurt.

The period between breakfast and food can be one slice of biscuits or fruit so as not to attack us hunger because of low blood sugar, with the possibility of adding two tablespoons of skimmed milk on tea or coffee once a day.


Lunch consists of half a chicken or a large slice of meat or two pieces of grilled or boiled fish, green salad, a variety of steamed vegetables, a slice of toast, two rice pies or a boiled potato.


It is like breakfast or eats one class of fruit, while not forgetting a lot of drinking water, preferably not less than 8 cups, indicating that the proportion of drinking less in the winter for lack of thirst, although the water contributes significantly to Reduce weight and expel toxins from the body.

The slimming specialist explains that in the hot winter nights we can prepare a cup of warm drink, one teaspoon of green + two spoons of ginger + two mints of green + two tablespoons of boiling water for 10 minutes and then diced with a teaspoon of sugar substitutes. To reduce appetite.

How to get rid of the fat in the abdominal area?

Many people complain of obesity in the middle region of the body and resort to getting rid of accumulated fat in the abdomen and waist through the adoption of random food systems. But be sure that there is no diet or any type of food or medicine that only helps to lose weight in the abdominal area alone. When you lose weight in a healthy way, the loss will be the loss of fat all over the body and include the fat accumulated in the abdominal area. The best way to lose weight and maintain weight continuously is to follow a healthy and balanced system rich in healthy foods with a dedicated sports system will help reduce the proportion of fat in the body and can be concentrated on the abdomen.

For a healthy and balanced diet, it is advisable to consult a dietitian to provide you with a diet tailored to your weight, age, and health.

Here are some tips for weight loss:

  1. Eat enough fiber by eating whole grains, such as whole wheat bread, brown rice, and legumes such as chickpeas and lentils.
  2. Eat at least 5 servings of vegetables and fruits daily.
  3. Choose milk, low-fat dairy or low-fat cheese.
  4. Use low-fat red meat and chicken without the skin and do not add fat during cooking
  5. Limit the use of butter, high-fat soft cheese, and high-fat sauces, as well as reduce the intake of processed foods rich in sugar, salt, and fat.

In addition to a healthy diet, it is recommended to exercise with a sports coach will know all movements appropriate for each person and each area of the body.

Some useful movements:

  1. Exercise 1: After moderate exercise such as fast walking, bike jogging for 30 minutes, lie on a flat area and start moving your legs as if you were riding a bike. Follow the exercises in 3 batches each batch 20 times. This exercise helps to tighten the abdominal muscles. If you have low back pain, you can put your hands under your buttocks to support your back.
  2. Exercise 2: Use the ball to better sport the abdominal area to give a better balance and focus on the central inner area with less pressure on the back. Lie on the ball and put your legs on the ground to form a vertical position with the ground; put your hands behind your ears, bend your back toward the ground and then lift your body up towards your knees. Keep your head toward the ceiling and do not put too much pressure on your neck. Be sure to breathe during the exercise: exhalation when you climb up and scaring when you get off. You can make 3 batches each consisting of 20 times and 30 to 40 seconds rest after each set
  3. Exercise 3: Lie on your back on a flat floor and lift your legs up to form a vertical position with the ground. Lift the hips slightly in the air and keep this situation for 10-5 seconds and repeat this exercise in 5 batches each batch 15 times. This exercise helps in the treatment of the lower abdominal region.

Healthy Dieting for Weight Loss

How do you know what is the best dieting for you?

There are dozens, not even hundreds of diets that one can follow in order to be able to lose weight in principle. But how do you know which one is best for your body?

In fact, we have devoted more than one article in Men magazine and on our website about slimming diets, but it is important to remember that the best diet for your body is the one that harmonizes with it. In other words, it is the diet that you can stick to for long periods without feeling the need to upset your decision.

Diet does not mean starvation, dizziness, low pressure ... and other side effects.

On the contrary, it is the beneficial diet that makes you feel excited about losing kilograms versus building muscle mass and not exposing your body to drought.

But in any case, it remains important to follow some basic principles that are suitable for all types of objects as follows:

  1. Drink a liter and a half liters to two liters a day in order to get rid of water retention and moisturize the body constantly in addition to raising the metabolic rate.
  2. Concentrate on eating vegetables and then fruits, but to a lesser extent because they contain a high rate of sugar.
  3. Keep as far away as possible from baked goods and starches, or eat them before 2 pm.
  4. Replace white bread and white pasta with black, because whole grains mean less sugar and higher nutritional benefits.
  5. Stay away from soft drinks and juices because they contain huge amounts of sugar.

Diet for weight loss

Diet is the most important principle of this plan in addition to metabolism and increases metabolism. This is because this process helps to burn fat and helps the body in the process of transformation. It is best to feed your body with nutritious foods such as leafy vegetables and useful proteins. This requires you to develop a diet to lose weight in two weeks lose 10 kilos of weight.

In addition to the diet system you will follow, you should follow some tips such as changing soft drinks with water and natural juices to reduce the number of calories entering the body and not use butter for frying or cooking, replacing it with extra virgin olive oil and reducing the amount of ice cream and chocolate that Eat it. You can increase your intake of fruit.

Diet to lose weight in two weeks lose 10 kilos of weight:

Breakfast :

You should try to get 300-350 calories in this meal. And balance the nutrients you eat such as protein, healthy fats and rich carbohydrates such as fruits, vegetables, and whole grains. These meals will be suitable for starting a healthy eating day.

  • Peanut butter, and apple: 1 small pudding of peanut butter, 1 apple sliced with 8 pieces of tortilla bread.
  • 1 cup ricotta cheese + 1 1/2 teaspoon of cactus juice + 4 chopped apricots + 1 pinch of nutmeg.
  • 1 egg fried in tea oil + 1 whole grain bread + small slices of turkey + 6 small vegetable juices.

Lunch :

Try to keep 400 calories through any of the following meals: 

  • 2 turkey + 2 slices of avocado slices + 1 red steak + 1 large honey suspension + lettuce & tomatoes + wheat bread slices.
  • 1/2 cup meatless chicken breast + 1/2 cup chopped lettuce + 1/4 cup celery slices + 1/2 cup of carrots + 1 peach + slices of wheat bread.
  • 1/2 cup of tomato soup + 2 small hanging of vinegar + 1/2 cup of black beans + 1/2 cup of corn + 1/2 cup of yellow pepper + 1 hanging tomatoes + 2 large hanging of red onions + 7 of the tortilla tarts.
  • 3 cups lettuce + 10 pieces of grilled shrimp + 1 large parmesan cheese + 12 slices of wheat.

Dinner :

Preferably get 400 calories in each meal you can eat any of the following meals:

  • 4 of fat-free meat + 1/2 of baked potatoes + 2 large pail free of fat yogurt + 2 cups of fried mushrooms in olive oil (2 small pies)
  • 2 ounces of grilled salmon + 2 ounces whole wheat pasta + 1 large suspension of olive oil + 2 lemon juice + 1 clove of garlic + 1 cup of chopped lemon + 1 large suspension of fresh basil.

Fast and healthy diet for weight loss in winter

Weight gain is significant and noticeable in most people in the winter, as a result of increased eating especially which contains calories that increase the production of energy to increase warmth. Prompting them to seek fast and healthy diet that helps eliminate excess weight away from any side effects that may harm health.

The first day

Breakfast consists of two boiled eggs and a cucumber bean, while lunch should be taken with a piece of grilled chicken and a salad dish, while a piece of fresh cheese and tomato fruit is taken for dinner.

the second day

Eat two fried eggs, 10 olive seeds and a glass of lukewarm water for breakfast. On lunch, you should eat a grilled meat sandwich and a salad of vegetables, zucchini, eggplant, and celery, while a piece of cheese, cucumber, and lettuce and tea without sugar are taken for dinner.

the third day

For breakfast, drink a glass of lukewarm or warm water, boiled eggs, and 10 olive seeds. For lunch, eat a piece of grilled steak with fried onions, a mushroom, and a green salad dish. It is recommended to eat 7 slices of salami and a piece of white cheese and lettuce for dinner.

And so continue the same system of three days for seven days.