What is a 7 Day Diet Plan

Lose weight quickly: the 7-day slim challenge

Lose Weight - But How?

You can only lose weight if you consume fewer kilocalories (kcal) than your body consumes. In order to maintain the new, lower body weight, the energy supply and the energy consumption must always be balanced. In many diets, however, the energy intake is often well below 1,000 kilocalories per day.

While this caloric diet ensures that you lose a relatively large amount of weight in a very short time, the real reason for this is in large part due to water loss and the breakdown of muscle protein. The actually desired reduction in adipose tissue is, however, limited. It is better to change your diet permanently and at the same time integrate more exercise into everyday life.

As a motivation boost for a permanent change in diet, starting with this 7-day slim challenge is suitable at the beginning.

1300 kilocalories per day

With the slim challenge, you consume 1300 kcal a day. Thanks to the high fiber and protein content, you will not suffer from a growling stomach, but will still be easily full and supplied with vitamins and minerals. This supports your weight loss and avoids annoying food cravings - hunger is one of the main reasons why diets fail.

Most people who want to lose weight also find it easier to stick to a diet when quick results are achieved on the scales - with 1300 kcal per day this is not a problem. If you successfully complete the slim challenge after a week, you can start with a long-term change in diet. Incorporate more vegetables, fruits and whole grain products into your daily menu and avoid mostly sugary foods.

Often it is enough to insert one fruit and vegetable day per week to compensate for the amount of calories consumed per week.

The nutrition plan: 3 meals + snacks

The slim challenge includes a complete nutrition plan with recipes for breakfast, lunch, dinner and snacks. In total, you consume around 1300 kilocalories per day and you can look forward to looking at the scale, because it shows up to three kilos less at the end of the slim challenge.

On average, the slim challenge amounts to 1303 kcal - this means that you do not necessarily have to eat the meals listed in the weekly plan on exactly the same day, but can swap them almost as you like.

This is especially useful if you don't like one of the dishes at all: Remove it from the meal plan and replace it with another meal on the plan with similar calories.

They always cook fresh in the evening, but then two servings. So you always have a finished meal for one of the following days and don't have to stand in the kitchen for lunch - time-saving and practical to take with you to the office or university.

You don't have to go hungry with this slim challenge. The reason for this are complex carbohydrates and proteins, which stimulate fat loss, keep you full for a long time and prevent annoying food cravings from occurring in the first place.

In order for the fat burning to run at full speed, it is important that you treat yourself to the listed snacks immediately after one of the main meals. This also prevents fluctuating blood sugar levels and, as a result, food cravings.

Protein is the key

Protein is an extremely important building material for our body and crucial for building muscle. It supplies just as much energy as carbohydrates (four kilocalories per gram), but up to a third of the energy supplied is used up again when the proteins are used.

As a building block, protein is also involved in other crucial functions in our body - such as cell structure, cell regeneration, the hormone system and an intact immune defense and the functioning of enzymes. Not only the muscles, our brain also benefits from the proteins, so that it remains efficient and vital.

Protein-containing foods such as eggs, milk and dairy products as well as meat, fish and legumes are also digested more slowly than, for example, carbohydrate-containing pizza, pasta and sweets. You stay longer in your stomach and don't let it growl again so quickly.

Another advantage of protein: it ensures a stable blood sugar level, which prevents annoying food cravings and ensures long-lasting satiety. So you can easily survive up to five hours without anything to eat and still without hunger, so that fat burning can really run at full speed.

An active metabolism is also - in the long term - the key to maintaining the desired weight.

The right drinks

Drinking enough is important because our body is largely made up of water. Adults, for example, have a water content of 50 to 60 percent. Water is an important component of cells and body fluids, transports nutrients and breakdown products and is also involved in regulating body temperature.

The organism loses water every day through sweating, the kidneys and breathing, which must be replaced regularly. Adults should therefore drink at least 1.5 liters of low calorie intake every day so that the body can function properly. It is best to drink regularly, for example with every meal and also in between. This is the best way to prevent a water shortage and fill the stomach with low calories.

The best thirst quenchers are:

  • Water "
  • Unsweetened herbal and fruit teas "
  • Fruit and vegetable juices diluted with water, preferably mixed in a ratio of 1: 3 (1 part juice and 3 parts water)

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