Diet to lose 5 kilos in a month

One thing we all know is that summer is coming and with it comes the desire to weigh the scales and lose a few pounds. But how can this be done so quickly?

Well, the quickest and easiest way to lose a certain amount of kilos in a short amount of time is to change your eating habits and make them as healthy as possible.

Want to know how this should be done to lose up to 5 kilos in a month? So keep reading this article until the end, because throughout it you will find the answer to most of your questions. Let's go?

Tips to lose 5 kilos in a month

Some experts confirm that it is possible to lose up to 5 kilos in a month by changing your eating habits.

Meanwhile, it's important to keep in mind that this completely depends on each person's metabolism, caloric deficit and practice of physical activity.

That is, in addition to having a healthy and controlled menu, it may be important to practice physical exercises, especially aerobic activities, such as running and swimming.

This is due to the simple fact that these activities make the body use more and more energy, and thus you can lose fat more easily.

If you are interested in gaining muscle mass and preserving the fat loss achieved through aerobic activities, a good option is to practice strength exercises, such as bodybuilding and crossfit.

Diet to lose 5 kilos in a month

As mentioned earlier, it is very important that you have a healthy and balanced diet, so that you can lose weight naturally.

But after all, what should I eat to lose up to 5 kilos in a month? Here is a list of expert recommendations:

• Non-starchy vegetables: Kale, arugula, spinach, broccoli, cauliflower, peppers, mushrooms, asparagus, tomatoes.
• Fruits: Berries, apples, pears, citrus fruits, melons, grapes, bananas.
•  non-caloric drinks: Water, sparkling water, coffee, green tea, etc.
• Starchy vegetables: Potatoes, peas, sweet potatoes, bananas, squash.
• Fish and shellfish: For example, sea bass, salmon, cod, clams, shrimp, sardines, trout, oysters.
• Eggs
• poultry and meat
• Whole grains: oats, brown rice, quinoa, barley, corn
• Legumes: Chickpeas, kidney beans, lentils, black beans and more.
• Healthy Fats: Avocados, Olive Oil, Unsweetened Coconut, Avocado Oil, Coconut Oil
• Dairy products: Natural yogurt with or without fat, kefir and whole cheeses.
• Unsweetened plant-based milks: coconut, almond and cashew milk.
• Seasonings: Turmeric, garlic, oregano, rosemary, pepper, black pepper, salt, etc.

Always make sure to eat foods that are high in fiber and quality protein sources with every meal you eat, as these are nutrients that promote satiety.

It may be interesting to perform combinations of different types of nutrients in one meal.

What should be avoided on this diet?

Just as there are recommended foods, there are also those that should be avoided during the diet, as these can cause problems for your health and even disrupt everything that has been achieved through the diet.

Foods that should be avoided are especially processed foods. For example:

• refined carbohydrates
• added sugar
• Fried food
• Alcoholic beverages
• Any and all types of sugary drinks

These foods should be avoided as much as possible, as they are responsible for increasing the risk of obesity, diabetes, hypertension, cardiovascular disease, depression and several other chronic diseases.

They can also shorten people's life expectancy. Therefore, both people who are on the diet and those who are not should avoid consuming any and all processed foods.