Lose 5 kilos in 1 month: possible, how many calories?

Losing 5 kg in a month seems like an unattainable goal. Is it possible to not endanger his health? How to do and what to eat? Without a diet? Advice and standard menus with Dr. Jean-Michel Cohen, nutritionist.

Losing 5 kg in a month seems like a lot. But, “the best, most natural way to lose weight it is 3 to 5 kg in a month, explained Dr. Jean-Michel Cohen, nutritionist. how to do? How many calories per day to lose 5 kg in a month? What can we eat? Or not? What is a typical day? Tips to lose weight without putting your health at risk and menu ideas.

How many calories per day to lose 5 kg in a month?

Reduce your daily calorie intake by 500 to 1000 kilocalories will facilitate weight loss, slowly and slowly. In women, the daily caloric intake is around 2000 kcal every day. In men, it is all around 2400 kcal. “The meals provided are usually between 1300 and 1500 kCal for women, between 1400 and 1600 kCal for men and are graduated according to activity and age.“, determines the practitioner.

To lose weight, you need to lower your daily calorie intake 500 to 1000 kilocalories will facilitate weight loss, slowly and smoothly. However, the nutritionist advises the use of “cooking aids”, such as meat, fish or vegetable broth, spices and herbs that make food enjoyable, and this without the actual intake of calories. This allows for an important part of the diet: keep the joy of eating.

What foods are allowed if you want to lose 5 kg in a month?

For this diet, some foods can be eaten at will like vegetables and raw vegetables (fruits are not included, because they are too sweet). In terms of cooking, we favor raw vegetables, steamed or lightly cooked. “You can eat too 0% cottage cheesewhich is relatively lean and which thanks to its protein content gives a feeling of satiety“, added Dr. Jean-Michel Cohen.

What foods are forbidden if you want to lose 5 kg in a month?

This is also to preserve the joy of eating that there is for this food no forbidden food. “People should love food. If it’s done in a spirit of compulsion, it’s over“. In short: no drastic measures! The ideal is to eat everything but in small quantities.

Morning Noon night
Day 1

Tea, 2 crackers,

10 grams of butter and cottage cheese at 0%.

carrot salad,

Zucchini au gratin (25 gr of Emmental) and ground beef with 5% fat,

Yogurt at 0%. A pear.

Endive and heart of palm salad,

Steamed green beans and curry chicken fillet,

Petit suisse 0% and an apple.

Day 2

Coffee, 2 slices of bread (30 grams) and butter (10 grams),

0% yogurt

Asparagus in vinaigrette, Rabbit with mustard and broccoli, Fruit salad (50 grams of apple and orange, 80 grams of banana) and 0% from age blanc Tomato salad and natural tuna, Salmon steak in foil and 100 grams of rice then 25 grams of Emmental cheese and a Clementine.
Day 3

Tea. 100 grams of cereal with 200 mL of skimmed milk. Little Swiss 0%

Cod salad (125 gr), potato (100 gr) and cauliflower. Yogurt 0%. Pear.

Cucumber with tzatziki version sauce (0% yoghurt, 1 teaspoon olive oil, garlic, chives, coriander mint) and turkey fillet. Salad. 0% cottage cheese with strawberries.

4th day

Tea. 30 g of bread + 10 g of butter. 0% bench cheese and 2 tsp honey.

Coleslaw-style salad (carrot, white cabbage, grated green apple, 3 tsp 0% yogurt, vinegar). Parsley prawns. Yogurt 0%. Apple.

Tabbouleh (100 gr of semolina) cucumber, tomato, pepper. 1 slice of skinless white ham. Little Swiss 0%. 80 grams of bananas.

5th day

Tea. 30 g of bread + 10 g of butter. 1 boiled egg. ½ slice of ham.

Lamb’s lettuce and tomato salad. Steamed potatoes (+ 5 gr of butter) and hake in the oven. 25 g lamb. Yogurt 0%

Cheese omelette (3 eggs + 25 gr Emmental cheese) and salad. Fruit salad orange (100 grams) kiwi (100 grams). Cottage cheese 0%

6th day

Coffee. 2 rusks + 10 gr of butter. cottage cheese 0%

Zucchini in salad. Steamed carrots and hake en papillote. Yogurt 0%. 1 apple.

Smoked salmon, pasta salad (100 gr). Salad. 25 g Camembert. Little Swiss 0%. 200 g of watermelon.

7th day

Tea. 100 g of cereal + 200 ml of skimmed milk. Yogurt 0% with 1 tsp honey.

Potatoes (100 gr) and carrots in the oven and ground beef. Salad. Clementine. Yogurt 0%

Carrot salad, pepper, tomato, pasta (100 gr), chicken (85 gr) and goat cheese (25 gr). Cottage cheese 0%. Melon.

What to eat at snack time if you want to lose up to 5 kg in a month?

As a snack at 10 am or 4 pm, take your pick for 0% yogurt and low-calorie fruit (avoid grapes for example). For a tastier version, get 30 grams of bread of your choice: an individual piece of cheese, 20 grams of chocolate or a slice of turkey ham. And for cookie lovers: 6 “Golden Straw” hope 3 boudoirs.

What sport to do if you want to lose 5 kg in a month?

Physical activity is important to participate in a diet. First, because it is a motivating factor. But also because it is beneficial for the immune system and helps maintain muscle mass and therefore energy expenditure. “You have to do it at your level“, said Dr. Cohen. His advice: “try to walk at least 40 minutes a day. And if you feel able, every 3 or 4 minutes, take the pace for a minute. From a cardiovascular point of view, it is very good!

What precautions should be taken to lose 5 kg in a month safely?

The best food is the one you choose for yourself. We diet when we have a click, and when we are ready for it. You must be present, without personal, health or professional problems“, insists Dr. Cohen. If you are pregnant or breastfeeding, Following a diet will require the advice of your doctor. New technologies now allow better autonomy and better follow-up for people who want to diet. Of those mobile apps like MyFitnessPal or FatSecret, for example, allows you to track your daily caloric intake. But they also offer recipe ideas, to know the nutritional values ​​of your products, or to be monitored remotely by a nutritionist.

Jean-Michel Cohen confirms this: “A diet is menus and recipes, but also support, psychology and morals, physical activities… And all this is made possible by digital technology. Since we launched our technological activities, our results have increased from 20 to 51% in weight maintenance in 5 years.

Thanks to Dr. Jean-Michel Cohen, nutritionist.

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