How to Lose Weight 3 kg in 1 Week

Choosing a diet similar to one eaten by people living around the Mediterranean Sea may lower the risk of cardiovascular disease and have additional health benefits. The diet is mostly plant-based with high amounts of fresh vegetables, fruits, nuts, dried beans, olive oil, and fish. Follow these tips to eat the Mediterranean way!

How to Lose Weight 3 kg in 1 Week
SAMPLE MENU

Breakfast
1 cup Greek yogurt with ¾ cup berries or fresh fruit and ¼ cup walnuts 1 slice whole wheat toast with ¼ cup mashed avocado or 2 teaspoons natural nut butter Coffee or tea

Lunch
1 cup lentil or minestrone soup 1 whole wheat pita 2 Tablespoon hummus 1/2 cup tomatoes, 1/2 cup cucumber with 2 Tablespoons olive oil, balsamic vinegar, and basil Water with lemon wedge 1 apple, peach, or orange

Snack 
1 ounce low-fat mozzarella cheese and 15 grapes

Dinner 
3-4 ounces broiled fish brushed with olive oil, seasoned with lemon and dill 1 cup brown rice, cooked 1 cup steamed carrots 1-2 cups baby spinach and arugula salad with 2 Tablespoons olive oil vinaigrette dressing Decaf green tea or 5 ounce wine (if cleared by medical team)

Snack
1 ounce dark chocolate

Nutrition Information: 2200 calories (8% saturated fat, 11% polyunsaturated fat, 19% Monounsaturated fat), 43 grams fiber. 4 Tablespoons olive oil each day provides 480 of 2200 calories.