Nutritionist Evagelia Panagiotopoulou recommends a nutrition plan to help you lose 4-7 kilos and get smooth legs.
Stock your fridge and cupboards with nutrient-rich foods, drink plenty of water, follow a personalized diet, start moving, and soon you will enjoy your new look.
Your goal is achievable if you follow a diet tailored to you. As the dietitian-nutritionist Evagelia Panagiotopoulou states: “There are no magic wands to lose weight, but there is always a golden mean that, if found, can help someone lose excess weight without compromising nutrition or avoiding social life. Ideally, this approach should be personalized. It is based on a diet prepared by a nutritionist that will keep your health intact and your morale high.”
To tackle cellulite, which is partly genetically determined, diet is a powerful tool: “Keep in mind that limiting meat, alcohol, smoking, and salt belongs to the same arsenal, as well as adequate hydration with water (natural mineral, sparkling, herb-infused, etc.).”
As the expert mentions: “The following nutrition plan is clearly oriented towards consuming real food instead of processed, increasing fruit and vegetable intake, and reducing red meat. However, note that if you think you will miss meat, you can replace one light meal per week with a portion of meat (chicken, pork tenderloin, beef fillet, or burgers) baked in parchment paper together with vegetables that will accompany your meal as a salad.”
Monday
Breakfast: 1 glass almond milk + 1 banana + 1 tsp tahini-honey + 1 tbsp oats
Snack: 5 strawberries + ½ handful mixed dried fruits and nuts
Lunch: 1 serving fish baked in parchment paper with seasonal vegetables and sweet potato
Snack: 1 kiwi + ½ handful mixed dried fruits and nuts
Dinner: 1 light yogurt with oats, raisins, dark chocolate drops, and a little honey
Tuesday
Breakfast: 1 glass almond milk + 5 strawberries + 1 tsp tahini-cocoa + 1 tbsp oats
Snack: 1 orange + ½ handful mixed dried fruits and nuts
Lunch: 1 serving briam (or other vegetable stew) + 1 piece cheese + 1 slice whole grain bread
Snack: 1 apple + ½ handful mixed dried fruits and nuts
Dinner: 1 whole grain rusk + 3-4 tbsp light yogurt + 5-6 cherry tomatoes + a little olive oil
Wednesday
Breakfast: 1 glass almond milk + 1 banana + 1 tsp tahini-honey + 1 tbsp oats
Snack: 2 apricots + ½ handful mixed dried fruits and nuts
Lunch: 1 tortilla with light yogurt, fresh cheese, and plenty of grated cucumber
Snack: 1 kiwi + ½ handful mixed dried fruits and nuts
Dinner: 2 whole grain toasted bread slices + 3-4 tbsp light yogurt + 5-6 strawberries + a little honey
Thursday
Breakfast: 1 glass almond milk + 5 strawberries + 1 tsp tahini-cocoa + 1 tbsp oats
Snack: 1 kiwi + ½ handful mixed dried fruits and nuts
Lunch: 2 egg omelet with cheese, mushrooms, peppers, cherry tomatoes + salad
Snack: 1 apple + ½ handful mixed dried fruits and nuts
Dinner: 1 light yogurt with oats, raisins, dark chocolate drops, and a little honey
Friday
Breakfast: 1 glass almond milk + 1 banana + 1 tsp tahini-honey + 1 tbsp oats
Snack: 1 apple + ½ handful mixed dried fruits and nuts
Lunch: 1 serving brown rice with mixed vegetables + light yogurt + salad
Snack: 1 kiwi + ½ handful mixed dried fruits and nuts
Dinner: 1 whole grain rusk + 3-4 tbsp light yogurt + 5-6 cherry tomatoes + a little olive oil
Saturday
Breakfast: 1 glass almond milk + 5 strawberries + 1 tsp tahini-cocoa + 1 tbsp oats
Snack: 2 apricots + ½ handful mixed dried fruits and nuts
Lunch: 1 regular-sized corn tortilla with homemade mayonnaise, tuna in water, and plenty of grated carrot. If hungry, accompany with salad
Snack: 1 apple + ½ handful mixed dried fruits and nuts
Dinner: 2 whole grain toasted bread slices + 3-4 tbsp light yogurt + 5-6 strawberries + a little honey
Sunday
Breakfast: 1 glass almond milk + 1 banana + 1 tsp tahini-honey + 1 tbsp oats
Snack: 2 apricots + ½ handful mixed dried fruits and nuts
Lunch: 1 serving black-eyed peas (or other legume) + 1 piece cheese + 1 slice whole grain bread + salad
Snack: 1 kiwi + ½ handful mixed dried fruits and nuts
Dinner: 1 light yogurt with oats, raisins, dark chocolate drops, and a little honey
The nutritionist’s instructions are as follows:
If you have a calcium deficiency, replace almond milk with fresh 1-2% milk. If you have iron deficiency anemia, replace one or both light meals with meat — one with chicken and the other with beef. If you have a predisposition to sugar issues, avoid consuming honey. The diet is suitable for vegetarians who eat dairy, eggs, and fish.
Portions of rice, legumes, and vegetable stews are about 1.5-2 cups. A good suggestion is to eat, where possible, on a fruit plate.
In the mixed dried fruits and nuts, emphasize dried fruits like dates, papaya, prunes, figs, etc.
Don’t forget to drink plenty of water. Limit sugar and avoid packaged juices and soft drinks.
If your health allows, combine the diet with exercise.
Enjoy your food with limits and awareness, without deprivation.
Source: Elle.gr
