Lose 5 kilos in one month: is it possible, how many calories?
Losing 5 kilos per month may seem like a far-fetched goal. Is this possible without jeopardizing his health? How do you do and what do you eat? Without a diet? Standard tips and menus with Dr. Jean-Michel Cohen, Dietitian.
Losing 5 kilos per month seems huge. However, "the best and most natural rate of weight loss is 3 to 5 kg in one month", explains Dr. Jean-Michel Cohen, Nutritionist. How do I do ? How many calories per day to lose 5 kg per month? What can we eat? Or not ? What a normal day? Tips to lose weight without jeopardizing your health and menu ideas.
How many calories per day to lose 5 kg per month?
Reducing your daily calorie intake by 500 to 1,000 calories makes it easier to lose weight gradually and gently. In women, the daily caloric intake is about 2000 kcal per day. In men, it is about 2,400 kcal. “The diets offered will generally be between 1300 and 1500 kcal in women, between 1400 and 1600 kcal in men and are categorized by activity and age,” the practitioner specifies.
How do you lose 5 kilos in a month?
To lose weight, you must therefore reduce your daily caloric intake by 500 to 1,000 calories so that you can lose weight easily gradually and gently. However, a nutritionist advises using "cooking aids," such as meat, fish or vegetable broth, spices and herbs that can toasty enhance the food, and that's without any real calories. This allows for an essential component of the diet: maintaining the pleasure of eating.
What foods are allowed if you want to lose 5 kg in a month?
For this diet, some foods can be eaten as desired, such as vegetables and raw vegetables (fruits are not included as they are too sweet). In terms of cooking, we prefer steamed or slightly cooked raw vegetables. "You can also have 0% fromage blanc, which is relatively low in fat and which, thanks to its protein content, gives a feeling of satiety," adds Dr. Jean-Michel Cohen.
What foods are prohibited if you want to lose 5 kg in a month?
It is also in order to maintain the pleasure of eating that there is no forbidden food in this diet. “Diet should please people. If it is done in a spirit of compulsion, it is over.” In short: there are no strict procedures! The ideal thing is to eat everything but in small quantities.
What are the menu ideas for losing up to 5 kg in a month?
midday morning late afternoon
day 1
tea, 2 crackers,
10 grams of butter and 0% cheese.
carrot salad,
zucchini au gratin (25g emmental) and ground beef with 5% fat,
0% yogurt. pear
dandelion and heart palm salad,
Steamed green beans and curry chicken strips,
Petit Suisse 0% and an apple.
the second day
coffee, 2 slices of bread (30 grams) and butter (10 grams),
0% yogurt
Asparagus in vinaigrette, rabbit with mustard and broccoli, fruit salad (50g of apple and orange, 80g of banana) and 0% formag blanc natural tomato and tuna salad, salmon steak in tin foil and 100g of rice then 25g of Emmental cheese and clementine.
day 3
tea. 100g of cereal with 200ml of skimmed milk. Swiss Small 0%
Cod salad (125 g), potatoes (100 g) and cauliflower. 0% yogurt. pears.
Cucumber with tzatziki sauce (0% yogurt, 1 tsp olive oil, garlic, chives, and cilantro mint) and turkey slices. Salad. 0% cottage cheese with strawberry
the fourth day
tea. 30 grams of bread + 10 grams of butter. 0% cheese and 2 tsp honey.
Coleslaw salad (carrots, white cabbage, grated green apple, 3 tsp 0% yogurt, vinegar). Parsley shrimp. 0% yogurt. apple.
Tabbouleh (100 grams of semolina) cucumber, tomato, pepper. 1 slice of lean white pork. Small Swiss 0%. 80 grams of bananas.
day 5
tea. 30 grams of bread + 10 grams of butter. 1 boiled egg. ½ pork chop
Lettuce and tomato salad. Steamed potatoes (+5g butter) and haki in the oven. 25 grams of lamb. Yogurt 0%
Cheese omelette (3 eggs + 25 g Emmental cheese) and a salad. Fruit salad, orange (100 grams) and kiwi (100 grams). Cottage cheese 0%
the sixth day
coffee. 2 rusk + 10 g butter. Cottage cheese 0%
Zucchini in a salad. Steamed carrots and hake en papilot. 0% yogurt. 1 apple.
Smoked salmon, pasta salad (100 g). Salad. 25 grams Camembert. Small Swiss 0%. 200 grams of watermelon.
the seventh day
tea. 100 g of cereal + 200 ml of skimmed milk. 0% yogurt with 1 teaspoon honey.
Potatoes (100 grams), carrots in the oven and minced beef. Salad. Clementine. Yogurt 0%
Carrot salad, peppers, tomatoes, pasta (100 g), chicken (85 g) and goat cheese (25 g). Cottage cheese 0%. melon.
What do you eat at snack time if you want to lose up to 5 kg in a month?
As a snack at 10 a.m. or 4 p.m., choose 0% yogurt and low-calorie fruit (avoid grapes for example). For a more gourmet version, take 30 grams of bread with your choice: a single portion of cheese, 20 grams of chocolate or a slice of turkey. For biscuit lovers: 6 "golden straws" or 3 ladyfingers.
What sport should you do if you want to lose 5 kg in a month?
Physical activity is necessary to engage in a diet. First, because it is a motivating factor. But also because it is good for the immune system and helps maintain muscle mass and therefore energy expenditure. "You have to do it at your own level," says Dr. Cohen. His advice: “Try to walk at least 40 minutes a day. And if you feel able, every 3 or 4 minutes, increase the speed for a minute. At the cardiovascular level, it is excellent!”
What precautions to take to lose 5 kg in a month safely?
Dr. insists. _ Cohen. If you are pregnant or breastfeeding, following a diet plan requires the advice of your doctor. New technologies now allow better independence and better tracking for people who want to go on a diet. Mobile apps like MyFitnessPal or FatSecret, for example, allow you to track your daily calories. But they also provide recipe ideas, to find out the nutritional values of your products, or to be monitored remotely by a nutritionist.
Jean-Michel Cohen confirms it: “Diet is menus and recipes, but also support, psychology, morale, physical activities ... and everything made possible thanks to digital technology. Since we launched our technological activities, our results have increased from 20 to 51% in weight maintenance. 5 years later."
