A diet to lose weight without deprivation and with minimal effort

If you are looking for a slimming diet, you are going in the wrong way, because you need to know what your body needs first before starting any harsh diet that deprives you of food and makes 

you feel unsatisfied, so you have to not commit after only 3 days from the beginning of the (diet) And you start to suffer all over again.

A diet to lose weight without deprivation and with minimal effort

So you need to know that low-carb diets, whole foods, and low-calorie meals are the best for losing weight and may be easier to stick to than other diets, so in this article, we will provide you with the best diets for slimming.

Weight loss diet for a month

We will not recommend you a specific diet, it may make you bored or not want to eat this food, but we will tell you the best foods to eat and the right way to eat within a month so that you can achieve your goal.

These sample meal plans are low carb, limiting carbs to 20-50 carbs per day, and each meal should contain protein, healthy fats, and vegetables.

If you prefer to lose weight while still eating complex carbohydrates, add some healthy whole grains such as:


Whole oats

brown flour



Breakfast ideas

Poached eggs with avocado slices and a side of berries

Spinach, mushrooms, and feta cheese

A green smoothie with spinach, avocado, hazelnut milk, and a side of cottage cheese

Unsweetened Greek yogurt with berries and almonds

lunch ideas

Smoked salmon with avocado and asparagus

Lettuce wrap with grilled chicken, black beans, red pepper, and sauce

Kale and spinach salad with grilled tofu, chickpeas, and guacamole

dinner ideas

Salad with chicken, pepper, mango, avocado, and spices

Minced turkey bread with mushrooms, onions, peppers, and cheese

Salad with white beans, asparagus, cucumber, olive oil, and Parmesan

Cauliflower with Brussels sprouts and pine nuts

Grilled salmon with ginger, sesame oil, and roasted zucchini

Snack ideas

Homemade healthy mix with nuts and dried fruits

Cheese with cinnamon and flax seeds

hot hummus

Roasted pumpkin seeds

Strawberry slices with yogurt

Weight loss diets are a major concern for many girls, and it is often the first priority in their fitness plan. Losing weight is not easy and requires discipline, effort, and patience, and this can be achieved through a healthy lifestyle that includes the right diet as well as regular physical activity.

1. Cut back on refined carbohydrates

Refined carbohydrates undergo extensive processing, reducing the amount of fiber and micronutrients. 

These foods increase blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.

2. Add resistance training to your routine

Resistance training builds muscle and increases endurance, and is especially beneficial for women, as it increases the number of calories your body burns at rest.

3. Drink more water

Drinking more water is an easy and effective way to promote weight loss with minimal effort.

4. Eat more protein

Protein foods such as meat, poultry, seafood, eggs, dairy products, and legumes are an important part of a healthy diet, especially when it comes to weight loss.

5. Set a regular sleep schedule

Studies show that getting enough sleep may be just as important as diet and exercise for weight loss.

One study in women showed that getting at least 7 hours of sleep each night and improving overall sleep quality increased the likelihood of successful weight loss by 33%.

6. Aerobic exercises

Aerobic exercise increases your heart rate to burn extra calories, and studies show that adding more cardio to your routine can lead to significant weight loss.

7. Rely on fiber

Adding more fiber to your diet is a popular weight loss strategy to help slow the emptying of your stomach and keep you feeling full for longer.

8. Snack

Choosing healthy, low-calorie snacks is a great way to lose weight and stay on track by reducing hunger levels between meals.

Weight loss diet with a gym

There are a lot of nutritional foods that you can rely on while undergoing a healthy diet for slimming while performing exercise, as these foods give the body enough energy and the ability to exercise, in addition to being low in calories, so do not worry about eating them in reasonable quantities.

1. eggs

Some people are afraid to eat eggs, as it raises the level of cholesterol in the blood, but it is one of the best foods to eat if you need to lose weight, as it is rich in proteins and fats and is very saturated.

Eggs are also incredibly nutrient-dense and can help you get all the nutrients you need in a calorie-restricted diet, plus the yolk contains almost all the nutrients.

One study of 30 obese women showed that eating eggs for breakfast instead of bread increased feelings of fullness (satiety) and made participants eat less over the next 36 hours.

2. Leafy vegetables

Leafy greens include kale, spinach, collard greens, chard, and a few others, all of which have many characteristics that make them ideal for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy green vegetables is a great way to increase the size of your meals without increasing the calories. Several studies show that diets with Low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and extremely high in several vitamins, antioxidants, and minerals including calcium, which has been shown to help burn fat.

3. Salmon

Fatty fish like salmon is incredibly healthy, keeping you feeling full for several hours with relatively few calories, as it is rich in high-quality protein, healthy fats, and various important nutrients.

4. Vegetables

Vegetables such as broccoli, cauliflower, cabbage, and Brussels sprouts are high in fiber and tend to feel incredibly full.

They are not as high in protein as animal foods or legumes but are still high compared to most vegetables. 

This combination of protein and fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

5. Chicken breasts and lean meats

The truth is that meat is a weight loss-friendly food because it is rich in protein, which is the most filling nutrient, and eating a high-protein diet can make you burn up to 80-100 extra calories per day.

Studies have shown that increasing protein intake to 25% of daily calories can reduce food cravings by 60%, reduce your desire for late-night snacking by half and cause a weight loss of approximately one pound (0.45 kg). ) In the week.

6. Boiled potatoes

They are rich in potassium, a nutrient that most people don't get enough of and that plays an important role in controlling blood pressure. 

If you allow potatoes to cool for a while after boiling, they will form large amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits. Including weight loss.

7. Tuna

Tuna is very popular among bodybuilders, as it is great for increasing protein intake while keeping total calories and fat low.

If you're trying to focus on eating protein, make sure to choose tuna canned in water, not oil.

8. Beans and legumes

These foods tend to be rich in protein and fiber, two nutrients that have been shown to make you feel full, and they also tend to contain some resistant starch.

9. Soup

Most foods with a lower energy density are those that contain a lot of water, such as vegetables and fruits, but you can also add water to your food by making soup.

Some studies have shown that eating the same food as soup rather than cooked or eating it solid makes people feel more full and eat fewer calories.

Just be sure not to add too much fat to your soup, such as cream or coconut milk, as this can greatly increase its calorie content.

10. Cottage cheese

One of the best cheeses is cottage cheese, as it is mostly made of protein with very few carbohydrates and little fat.

11. Avocado

While most fruits are rich in carbohydrates, avocados are full of healthy fats, particularly rich in monounsaturated oleic acid, the same type of fat found in olive oil.

12. Apple cider vinegar

It is often used in condiments such as dressings or vinegar, and some people even dilute it in water and drink it. 

Eating vinegar at the same time as a carbohydrate-rich meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.

13. Whole grains

It includes whole grains that are loaded with fiber and contain a decent amount of protein but keep in mind that refined grains are not a healthy option, and sometimes foods with "whole grains" on the label are highly processed junk foods that are harmful and fattening.

When you undergo a slimming diet, it must be healthy, as you get all your daily meals with snacks, but at a calculated calorie rate, so we offer you this practical schedule to implement it quickly and get a slim body as soon as possible. Saturday


3 large egg whites, 2 tablespoons of paprika, 2 teaspoons of spinach, and 2 tablespoons of shredded skimmed mozzarella, to make a veggie egg pat.

1 cup fat-free milk


1/2 cup low-fat yogurt with 1 tablespoon of ground flaxseeds and ½ cup diced pears


A piece of shredded chicken breast

Cucumber tomato salad with spices

1 medium orange


Smoothie made from 3/4 cup skim milk and half a banana without sugar.


1 cup steamed green beans with 1 tablespoon blanched almonds



Two slices of meat

A plate of steamed vegetables


1/4 cup fat-free cottage cheese and 1 tablespoon shredded almonds


A salad consisting of 2 cups of baby spinach, 1 piece of grilled chicken, 3 slices of avocado, 1 tablespoon of peeled walnuts, and 2 tablespoons of low-fat vinegar

1 apple


1/4 cup fat-free plain Greek yogurt with 1 tablespoon sugar-free fruit.


Half a loaf of bread with a piece of cottage cheese + a cup of sugar-free juice



1/2 cup beaten egg whites with 1 teaspoon olive oil, 1 teaspoon chopped basil, and 1 teaspoon grated Parmesan cheese.

1 slice of whole-grain bread


1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced ​​strawberries


salad made of A piece of grilled chicken breast, 1 tablespoon of low-fat shredded cheddar cheese, and shredded grilled vegetables.


2 tablespoons chickpeas and 6 small carrots


Grilled salmon

1 cup brown rice



3/4 cup of oatmeal prepared with water or add half a cup of skimmed milk

1 cup blueberries


1/2 cup fat-free ricotta cheese with 1/2 cup berries


1/2 cup fat-free cottage cheese with 1/2 cup walnuts


1 grilled beef burger

3/4 cup roasted cauliflower and broccoli

3/4 cup brown rice



Omelet made of 2 egg whites, 1 whole egg, ¼ cup of chopped broccoli, 2 tablespoons each of lean beans, sliced ​​onions, and sliced ​​mushrooms.

A piece of toast with a variety of grains


1/2 cup fat-free vanilla yogurt with a slice of apple


A salad consisting of 1 grilled chicken piece, 1/2 cup chopped celery, 1/2 cup chopped mushrooms, and 2 tablespoons low-fat cheddar cheese.


1 stick fat-free mozzarella cheese

1 medium orange


1 medium artichoke, steamed

1 cup fat-free yogurt



1 light whole-grain muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free chopped fruit

1 cup fat-free milk


A cup of fat-free yogurt, 2 tablespoons of chopped strawberries or blueberries


Rolls made with lean cuts of roast beef, 1/4 cup shredded lettuce, 3 medium slices of tomato, and 1 teaspoon of mustard.

1/2 cup beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing


An apple or an orange


A piece of grilled fish with 6 tablespoons of brown rice

1/2 cup of unsweetened apple juice



Vegetable burrito

1 cup mixed watermelon


1 medium apple

A cup of fat-free yogurt


turkey burger (or one of these veggie burgers)

Salad made with: 1 cup baby spinach, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan cheese, and 1 tablespoon light dressing.

1 cup fat-free milk


1 stick fat-free mozzarella cheese

1 cup red grapes


Grilled salmon

1/2 cup brown rice

1/2 cup of strawberry syrup

Sally Fouad's slimming diet

Nutritionist and media expert Sally Fouad is one of the most famous providers of healthy cooking programs, as she provides meals suitable for the diet, and she also announced her own diet, which managed to lose more than 25 kilos of her weight in only 7 steps:

The first step: Thyroid analysis

Nutritionist Sally Fouad advises that the thyroid gland should be analyzed to ensure its safety, indicating that any laziness in the thyroid gland may disrupt the fat-burning process and thus impede weight loss.

The second step: Refrain from eating starches and sugars after sunset

Sally Fouad stressed the need to refrain from eating white carbohydrates such as sugar and white flour because they greatly hinder the process of burning fat and make the weight stable. 

Instead, eat small amounts of useful carbohydrates during the day before sunsets, such as fruits and whole-grain oats.

Step three: start eating salad and soup before the main meal

Nutritionist Sally Fouad advises you to eat, first: salad and low-fat soup free of any white starches to feel full and therefore not eat large quantities of the main meal.

Step 4: Divide the meals into 5 small meals

It is necessary to divide the main meals throughout the day into 5 small meals, 3 of which are protein-based meals such as eggs, fish, white meat, red meat, mushrooms, low-fat cheeses, or types of legumes.

The expert also recommends making sure to eat a fruit an hour before eating or at least 3 hours after eating to prevent the feeling of bloating and improve the performance of the digestion process. 

Finally, about 3 hours before bedtime, do not eat any other meal except a cup of light yogurt mixed with the following:

Half a fresh lemon juice.

Or 6 points of vitamin C to get you in the morning a flat belly free of bloating.

Or take a glass of water mixed with the juice of half a small lemon.

Step Five: Drink a glass of lukewarm water on an empty stomach

To maintain the level of blood sugar and for your body to burn the fat continuously with a feeling of satiety, start your day by drinking a cup of warm water on an empty stomach 

immediately after waking up, then after 15 minutes have passed another glass of lukewarm water dissolved in the following:

teaspoon honey

1 teaspoon of apple cider vinegar or juice of half a small lemon or 6 points of vitamin C

Step 6: Go to bed before 11 pm

Sally Fouad stressed the need to sleep, if possible, before 11 pm, as sleeping early gives your body sufficient rest and thus increases the rate of burning.

Step Seven: Allocate one day for drinks only

Take a day off once a week when you eat what you like without excessive so that the food does not turn into fats that the body stores quickly.

No comments
Post a Comment