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Sweets, alcohol, copious meals, more fat than should be... At this point in the month of January, the only thing we have left from the holidays is usually a couple

.

And not a few;

On average, we Spaniards add three to five kilos to our measurements during these dates, according to a study carried out by the

group , one of the leaders in our country in nutritional advice in

.

The same kilos that it seems there is no way to get rid of no matter how many diets are made, because after suffering days of deprivation full of cold viral salads, the fearsome 'rebound effect' always arrives and its devastating consequences.

And even those who have been very moderate during these weeks begin the new year with many '

' in the body, due to refined

drinks

.

So reintroducing a healthy diet into our lives is imposed as part of our

and becomes the invariable purpose of our list of good intentions by default.

In this sense,

agree, when it comes to losing weight there is only one secret: eat

than are consumed throughout the day.

Something apparently very simple that becomes more than complicated without the help of a professional, says Elena Soria, nutritionist at Clínica Menorca.

Her initial recommendation "is to go to a specialized consultation, because the physiological concepts that the

can explain are very important both to lose

in a

way and to maintain it."

Because the temptation right now is always the same: lose weight in very short periods of time, easily and effortlessly thanks to some of the dangerous

that are circulating these days on social networks.

"These are diets that promote nutritional deficiencies and that increase the risk of complications in people who suffer from other pathologies, such as diabetes or hypertension, and on many occasions the lost

is regained , because such rapid weight loss is due to excessive

and the loss of body water and even muscle mass, but that barely affects the fat component", says Dr.

Professor of the Master's Degree in Nutrition and Health at the International University of Valencia.

Detox diet to lose weight and eliminate toxins

Far from this type of

, "effective weight loss is achieved individually, with the addition of a caloric deficit adjusted to each person and adherence to a food

that can be maintained over time," says

.

Which translates into a menu "based on fruits,

, legumes,

grains , nuts, virgin oils, lean meats, fish and eggs that at the same time restricts ultra-processed products rich in sugars, oils and refined flours, salt and additives", he points out.

Along these lines, Dr.

has proposed a post-Christmas detox diet that serves as a model for losing the kilos gained during these weeks in a healthy way and, in the long run, maintaining an adequate weight and avoiding the rebound effect.

In addition, with this plan the sensation of swelling ends almost from the beginning, "something that is endorsed by all the patients who follow it,"

In addition, to complete this day "it is very good to also do a weekly, fortnightly or monthly fasting day, depending on the case, although it is best to do it one day a week," says

And it is convenient to supplement the diet with vitamins, minerals, and omega 3 fatty acids from fish, although it is important that the taking of these supplements be supervised by a doctor or

.

What to eat on the detox diet

The

proposed by Dr.

manages to detoxify the body, eliminate swelling and lose the kilos that have been gained during Christmas.

"It is a

that any healthy person can follow," she says, and after a few more strict initial weeks, "she establishes healthy eating guidelines that allow weight maintenance" and avoid the dreaded

.

To make this

easier to follow, the foods on the menus are not weighed, but it is necessary to control the

.

We do it "with these references", explains the doctor:

• 1

  serving

  of protein product is equivalent to about 200 grams in the case of poultry and fish, 125 grams if it is red meat, and 2 eggs.

• We must consume 400 grams a day of

  vegetables

  .

• Of

  fruit

  2 small pieces a day are recommended.

• You can take 2 or 3 tablespoons of

  extra virgin olive oil a day

  .

• You have to drink a lot of

  liquid

  daily: several infusions a day, especially green tea, and 2 liters of water, preferably with a few slices of lemon.

• To combat moments of

  anxiety

  we can resort to vegetables such as carrots, during the first week, or a handful of nuts from the second-third.

  And in any case, always in small portions: a carrot, 3 walnuts, 5 hazelnuts...

How to do the detox diet: weekly menu

SHUTTERSTOCK

Dr. Soria's post- Christmas

begins with

, which will also be the strictest.

From the fifth, the

becomes much more varied.

To begin with, we have to

certain types of food;

specifically, dairy products of any origin, egg whites, cereals (except 1 slice of gluten-free bread, which is allowed) and any pre-cooked or refined product.

This is the

that we must follow during the first four weeks.

BREAKFAST:

• Vegetable smoothie

  + 75 g of serrano ham + 1 slice of gluten-free bread.

• From the second week we can change the smoothie for an

  almond

  drink .

• In the third we can vary the

  sausages

  and include ham, loin, turkey...

• The fourth also includes the

  egg

  , without white, on any of the days.

MIDMORNING:

• 1 fruit + 4 or 5 walnuts, hazelnuts or almonds + 1 infusion.

FOOD:

• First course.

  Vegetables of any kind and in any kind of mixture, avoiding tempuras and creams with milk or cream.

  They can be cooked, steamed or sautéed and it is preferable not to exceed 90ºC when cooking.

• Second course.

  Meat, fish or egg yolk, grilled, baked, steamed or cooked.

The second week we can

the dishes with a bit of oil (one tablespoon) and garlic, pepper, tomato, onion... in the third we can include a glass of

on the menu , if we have an event.

And in the fourth week, take a

such as stewed lentils or meat with vegetables.

MID AFTERNOON:

• 1 Fruit + 4 or 5 nuts + 1 infusion.

DINNER:

• First course.

  Vegetable (in soup, purees or smoothies).

• Second course.

  Poultry meat or fish (you have to eat blue fish four times a week: anchovies, mackerel, sardines, salmon...).

The second week we can add a tablespoon of

extra virgin olive oil to the creams

The third, to start using

canned or canned

and the fourth, to accompany the second course with a

of boiled potatoes.

Menu to avoid the rebound effect

SHUTTERSTOCK

After the first four cleansing weeks, the objective of this detox diet is to maintain weight and avoid the rebound effect.

Thus, from the

, and as a rule, our diet will follow the same previous guidelines, but it will include more variety and incorporate new foods into the menus.

Doctor

details the typical example:

BREAKFAST:

• 1

  Infusion

  + 1 glass of rice or almond milk + Serrano ham, loin, York ham or scrambled eggs.

  You can also keep the

  initial

  breakfast .

MID MORNING AND MID AFTERNOON:

• 1 Green tea

  infusion

  + 1 small fruit + a handful of nuts (3 to 5 nuts or the equivalent in hazelnuts or almonds).

FOOD AND DINNER:

• 400 g of

  vegetables

  a day + protein, distributed as follows: 4 times a week fish (preferably blue);

  2 times, bird;

  2 times beef type meat or non-fatty Iberian sausage;

  2 times egg and 4 times legumes and cereals from the area, for example lentils with rice.

• You can have a glass of young

  wine

  at lunch and dinner.

According to the criteria of The Trust Project

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