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Lose 4 pounds in 4 days with the Natman diet

Lose 4 pounds in 4 days with the Natman diet

What is the Natman diet?

If it should not be confused with high-protein diets whose protein content is much higher, the Natman diet nevertheless belongs to the category of protein diets with the difference thatit bases weight loss on a low-calorie food intake. For this, the method prohibits the consumption of certain foods rich in carbohydrates and fats – dairy products, butter, margarine, alcohol … – for the benefit of vegetables, meats and fruits. Of course, the various authorized foods must be cooked without any fat and it is totally inadvisable to snack between meals. In addition to these dietary guidelines, significant hydration will help eliminate toxins while reducing the risk of water retention.

Natman diet: what is the program to follow?

The Natman diet must be followed to the letter for 4 days to lose at least 3 pounds. Only breakfast will be the same for the duration of the diet including a cup of coffee (or tea), without sugar of course, with half a grapefruit. For the rest of the day, here’s how to do it:

1st day:

  • lunch: a grilled steak (150 g), a salad of tomatoes and lettuce without vinaigrette and an apple;
  • dinner: two hard boiled eggs, green beans and half a grapefruit.

2nd day:

  • lunch: a grilled steak (150 g), a green salad without dressing and a glass of tomato juice;
  • dinner: a dish of green beans, zucchini or cauliflower and an unsweetened applesauce.

3rd day:

  • lunch: a grilled steak (150 g), a celery salad, green salad and an apple;
  • dinner: 150-200 g grilled chicken, stewed tomatoes and a glass of prune juice.

4th day:

  • lunch: two hard boiled eggs, green beans and a glass of tomato juice;
  • dinner: a grilled steak (150 g), green salad, a glass of pineapple juice.

And after ?
That’s it, you have come to the end of your 4 days of intensive diet. If the first signs of thinning are seen, it will not be necessary to relax your efforts, otherwise you will see all the benefits of the Natman diet fly away in just a few days. To avoid the dreaded yoyo effect, you will have to go through a so-called stabilization phase during which a certain form of dietary diversity will be gradually reintroduced. Thus, it is advisable to continue a low-calorie diet between 1,200 kcal and 1,500 kcal for women and between 1,500 kcal and 1,800 kcal for men.

What is the stabilization program to follow?

Here are the types of diet to follow during a stabilization period after losing weight:

  • 1200 kcal diet:
  • breakfast: a cup of coffee or tea without sugar, 0% yogurt, a slice of bread with margarine, a fruit.
  • snack: a cup of coffee or tea without sugar, 100 gr of white cheese 0%.
  • lunch: 150 gr of red cabbage in vinaigrette, 150 gr of cooked salmon in foil, 150 gr of green beans, 100 gr of 0% cottage cheese, a fruit.
  • to taste: a cup of coffee or tea without sugar, a 0% yogurt.
  • dinner: a bowl of vegetable soup, a slice of bread, 150 g of salmon cooked in foil, 200 g of broccoli with margarine, a fruit
  • 1500 kcal diet:
  • breakfast: a cup of coffee or tea without sugar, a 0% yogurt, a slice of bread with margarine, a fruit.
  • snack: a fruit.
  • lunch: 150 gr of red cabbage in vinaigrette, 150 gr of cooked salmon in foil, 150 gr of green beans, 100 gr of steamed potatoes, 100 gr of 0% fromage blanc, a fruit.
  • to taste: a cup of coffee or tea without sugar, a 0% yogurt.
  • dinner: a bowl of vegetable soup, a slice of bread, 150 g of salmon cooked in foil, 200 g of broccoli.
  • Diet at 1800 kcal:
  • breakfast: a cup of coffee or tea without sugar, a 0% yogurt, two slices of bread with margarine, a fruit.
  • snack: a fruit.
  • lunch: 150 gr of red cabbage in vinaigrette, 150 gr of cooked salmon in foil, 150 gr of green beans, 100 gr of steamed potatoes, 100 gr of 0% fromage blanc, a fruit.
  • to taste: a cup of coffee or tea without sugar, a 0% yogurt.
  • dinner: a bowl of vegetable soup, a slice of bread, 150 g of salmon cooked in foil, 200 g of broccoli, 100 g of mashed potatoes and a piece of low-fat cheese.

Read also :

⋙ Proteins: what are our needs really?

⋙ Light: 15 barbecue recipes with less than 300 calories

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