If your goal is to lose weight quickly this may be your solution, the Ravenna diet weight loss plan developed by Dr. Maximo Ravenna can solve your problem. First, we will explain how the plan works and how it can help you lose weight quickly.
One of the most notorious examples of the effects of this diet has been announced by the former president of Brazil, who lost weight with this diet in a very short time and as she confessed, without much effort even if it is a strict diet, The process is easy to carry out. If you want to know in depth all the secrets of this weight loss diet that has spread worldwide, keep reading and take note on how to change your figure in a month. Keep reading: 10 best and hygienic spices to maintain your body
What does Ravenna diet consist of?
It is a 14-day plan developed by Dr. Maximo Ravenna in his book “More life, fewer kilos,” is based on the pillars of a restrictive hypocaloric diet, which will help us lose weight quickly. We must take into account the main basic principles of the Ravenna diet to carry it out:
There will be 4 meals a day, distributed equally throughout the day, although with a higher caloric intake those that are made during the day. We will consume between 800 and 1000 calories daily.
We must take a minimum of 3 liters of fluid daily. Among them, and part of the water, we can highlight the consumption of infusions, non-sugary diet drinks, and defatted broth.
We must take into account the glycemic index of foods when choosing them, taking into account those that are low glycemic index.
We will eliminate, or limit to the maximum, processed or highly refined products such as flour, white sugar, cookies, pre-cooked and processed foods, foods rich in saturated and hydrogenated fats, etc.
We must control the consumption of dairy and opt for those skimmed, low in fat and if possible without sugar or low in them.
We will increase the consumption of fresh fruits and vegetables, if possible in the season, as they provide us with vitamins, minerals, and fiber with few calories; thus making its consumption very beneficial for our health.
The meat that we consume, as well as the fish, should be as lean as possible, avoiding fatty meats.
We must emphasize that legumes must be present in our diet, as well as whole grains, which will provide fiber for proper intestinal development and facilitate our digestions.
If you want to know how to choose the foods correctly you should consume, here is a list of foods and their glycemic index so you can organize your menus adapting them to your tastes, remember to choose foods of medium and low glycemic index, and avoid those with a high glycemic index.
Remember that this fact will allow you to control the appetite since the low glycemic index foods help us to maintain stable blood glucose levels, thus not producing insulin peaks that produce a sensation of hunger. If you are interested in another diet based on foods with a low glycemic index, you can consult it here, and the Montignac Method may be another alternative for you. Do not miss all the information we have at your disposal so you can recover your figure quickly.
How much weight can I lose?
A rapid weight loss is estimated between the following values:
- Men: between 8% and 10% of their weight in a month.
- Women: between 6% and 8% of their weight in a month.
It is important to emphasize that the practice of moderate exercise on a regular basis accelerates weight loss. Also makes it more significant in a shorter period; that is, if you combine diet with physical exercise you will lose more weight in a shorter time, you will also feel better, and you will get all the benefits that sport offers for your health.
This weight loss translates into an average of 8 kilos per month, depending on each person and their involvement with the diet. Some people lose more because they combine diet with other healthy habits, such as the practice of moderate physical exercise on a regular basis, or who conforms to what they lose through food.
The best exercises to lose weight, you have them here. Do not hesitate to combine your diet with this type of exercise.
Make exercise from home, simply a few minutes a day to boost your metabolism and lose weight easily, if you want to know how to click here.
How does the Ravenna diet work?
The Ravenna diet is no more than a hypocaloric diet, so it produces a rapid weight loss. As we have previously talked about the subject, the problem of hypocaloric diets is given when we return to ingest the number of calories that we have been doing so far, since that is when we recover the lost weight. This is known as the rebound effect, since by abandoning the diet and leaving the healthy habits that we have carried out while achieving our ideal weight, we begin to gain weight again.
How can it be solved?
Very simple, without abandoning healthy habits and progressively reintroducing a larger amount of calories, the organism will easily become accustomed to the new diet. If we want to increase caloric intake (eat more), we must take into account that we will have to adjust the caloric expenditure (exercise) to balance our balance between consumption and expenditure, this is the basis to maintain our weight.
If we want to lose weight, the caloric expenditure must be greater than the contribution since our body will use the energy available in its accumulated fat deposits in the adipose tissues of the body, thus producing greater calorie combustion that will produce an effective weight reduction.
If you want to know how to combat the rebound effect of low-calorie diets, we advise you to click on the link for more information, because it is possible to lose weight forever without the need to be counting calories, acquire good nutritional and health habits, here You have a diet without rebound. Check also: http://downloadteam.org/activate-your-brown-fat-to-lose-weight/
Guidance menu for the Ravenna diet
Breakfast: Coffee with milk and a piece of fruit.
Lunch: A cup of broth with fresh carrot salad, a grilled chicken fillet with lemon and a piece of fruit.
Snack: A yogurt accompanied by an infusion.
Dinner: Degreased vegetable broth with cabbage salad and a homemade “fat-free” veal burger and a piece of citrus fruit.
Breakfast: Coffee with milk and two portions of fresh cheese without fat.
Lunch: Cup of broth accompanied by grilled fish with vegetables and dietary gelatin.
Snack: Coffee with milk and a cup of fruit salad.
Dinner: Steamed vegetables and omelet with mushrooms (or scrambled eggs). A piece of fruit.
Breakfast: Tea with milk or coffee and a piece of fruit.
Lunch: A plate of legumes to taste, without fats. It can be a salad of legumes, or a plate of lentils, etc., accompanied by a piece of fruit.
Snack: Coffee with milk and a piece of fruit.
Dinner: Cream of zucchini and grilled fish fillet, accompanied by a skimmed milk.
Breakfast: Infusion and half toast of whole wheat bread with fresh cheese.
Lunch: Full salad and grilled chicken fillet with roasted tomato. A dairy dessert.
Snack: Infusion with skimmed milk or coffee with milk and two integral dietetic cookies.
Dinner: A cup of dietary broth accompanied by some noodles and a tortilla with natural tuna. Citrus fruit for dessert.
Breakfast: Coffee or infusion accompanied by yogurt and a piece of fruit.
Lunch: Full salad and veal fillet grilled with zucchini, peppers and grilled eggplant. A piece of fruit
Snack: Fruit smoothie to taste with vegetable milk (soy, rice, oatmeal ..) or skimmed milk.
Dinner: Vegetable stew, the cup of dietary broth and a steamed white fish fillet. A skim milk
Breakfast: Half toast of whole wheat bread with tomato and a coffee or infusion with skimmed milk.
Lunch: Defatted broth, golden baked with potatoes, tomato and onion and a piece of fruit.
Snack: Infusion or coffee and two whole bread biscuits with turkey ham without fat.
Dinner: Scrambled eggs with mushrooms and prawns with garlic and a piece of fruit.
Breakfast: Cereals with milk or half toast of wholemeal bread and coffee with skim milk.
Lunch: A plate of rice (to taste accompanied by meat or fish and vegetables). A piece of fruit.
Snack: A fruit salad with yogurt.
Dinner: Pumpkin cream with grilled fish fillet and a piece of fruit.