Losing 5 kilos in four weeks!

1. Perhaps a few pounds have gained weight since the holidays and you would like to lose them now. You could of course start very strict lines, but this is not always healthy and good for the body. Read below how you can eat healthy and delicious food and lose weight.

5 kilos in 4 weeks

1. Losing 5 kilos in 4 weeks is possible. Eat 1,200 calories a day, that's 250 calories for breakfast, 400 calories for lunch, and 550 calories for dinner. And that can of course be varied, as long as the total does not exceed 1200 calories per day.

Put together yourself

1. Bread types: 1 slice of brown bread 85 kcal 1 slice of wholemeal bread 70 kcal 1 slice of white bread 80 kcal 1 slice of nut bread 100 kcal 1 slice of dark rye bread 76 kcal 1 croissant 170 kcal 1 currant bun 153 kcal 1 pistol 145 kcal Sandwich spreads (per 20 grams): Butter 1 level teaspoon 30 kcal Leiden cheese 20+ 48 kcal Cheese 48+ 76 kcal Fresh goat cheese 42 kcal Ham 26 kcal Raw ham 40 kcal Sandwich sausage 78 kcal Filet americain 30 kcal Veal brisket / roast beef 25 kcal apple syrup 1 tablespoon 44 kcal jam 1 tablespoon 56 kcal honey 1 tablespoon 65 kcal Dairy (per dl): semi-skimmed / whole milk 48/65 kcal buttermilk 32 kcal low-fat / full-fat yogurt 33/60 kcal low-fat / full quark 60/160 kcal chocolate milk 90 kcal vanilla custard 100 kcal

Smart breakfasts:

1. 1 soft boiled egg with 1 toasted brown sandwich (approx. 150 kcal) 1 wholemeal sandwich thinly coated with fresh cream cheese and topped with 30 grams of ham (approx. 170 kcal) 2 slices of light rye bread topped with 20 grams of sheep cheese (approx. 170 kcal) 2 sesame crispbread with ham (approx. 152 kcal)

Happy lunches:

1. 2 whole-grain sandwiches thinly coated with 1/2 tablespoon of mayonnaise and topped with lettuce leaves, tomato slices and 40 grams of raw ham (approx. 325 kcal) 1 brown pistolet coated with 1 tablespoon fresh cream cheese, topped with 50 grams of smoked salmon and sprinkled with 1/2 tablespoon of finely chopped dill (approx. 310 kcal) 1 slice of Turkish bread (50 grams) topped with tomato slices, mozzarella slices (50 grams) and basil leaves (approx. 330 kcal) 1 pita bread filled with a salad of 1 sliced ​​tomato, 1/2 yellow pepper cut into strips, 1/2 avocado, cut into wedges, 50 grams crumbled feta and 1/2 tablespoon olive oil (approx. 385 kcal) Mix 1 tablespoon of mayonnaise with 4-6 drops of lime juice and a pinch of cayenne pepper and brush 2 brown sandwiches with this. Cover the bread with Romanesque lettuce leaves, tomato slices and 30 grams of crispy baked slices of baking bacon (approx. 385 kcal)

Snacks full of vitamins:

1. Fruit salads: Mix 1 pear and 200 grams of melon, both in slices, with 150 grams of raspberries (approx. 165 kcal) Mix 1 apple, 150 grams pineapple and 1 kiwi, all cut into slices (approx. 160 kcal) Mix 2 kiwis in slices, 1 orange in wedges and 1 banana in slices (approx. 235 kcal)

2. Fruit salads: Mix 1 pear and 200 grams of melon, both in slices, with 150 grams of raspberries (approx. 165 kcal) Mix 1 apple, 150 gram pineapple and 1 kiwi, all cut into slices (approx. 160 kcal) Mix 2 kiwis in slices, 1 orange in wedges and 1 banana in slices (approx. 235 kcal)