Healthy weight loss
Steady weight loss of about 0.5 kg (1 lb) a week is easier to keep up and protects muscle. Focus on filling, high-protein, high-fiber foods rather than strict rules.
Enjoy more
- Lean protein at every meal
- Vegetables and salad to fill half the plate
- Broth-based soups
- Fruit for sweetness
- Whole grains in sensible portions
- Water, sparkling water, tea and coffee without sugar
Limit
- Sugary drinks and alcohol
- Fried food and pastries
- Large portions of rice, pasta and bread
- Mindless snacking in front of screens
A sample day
| Breakfast | Veggie omelette with a slice of wholegrain toast |
|---|---|
| Lunch | Large chicken salad with beans and a light dressing |
| Snack | Greek yogurt with berries |
| Dinner | Grilled fish, plenty of vegetables and a small portion of potatoes |
Helpful tips
- Log meals honestly for the first two weeks to learn your patterns.
- Get 7–9 hours of sleep; poor sleep increases hunger.
- Add strength training to keep muscle.
Check with your doctor
Very low-calorie diets should only be followed with medical supervision.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.