Magnesium diet: how it works, what to eat, weekly schedule and contraindications

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Carlos Laforet Coll
@carloslaforetcoll
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Magnesium, an essential mineral for our health. Did you know that there is also a real diet that uses the properties of this substance to promote weight loss? In addition to offering rapid weight loss, this diet promises to strengthen bones, teeth and heart. Let's find out how it works and what you can eat.



Magnesium, an essential mineral for our health. Did you know that there is also a real diet that uses the properties of this substance to promote weight loss? In addition to offering rapid weight loss, this diet promises to strengthen bones, teeth and heart. Let's find out how it works and what you can eat.



We have talked about magnesium several times. It is a mineral that performs many functions in our body and which, however, often, for various reasons, we are lacking. Increasing the intake of foods that contain it allows you to feel fit and therefore better deal with a possible diet aimed at losing weight. This is precisely why the magnesium diet was born.

Index

How the magnesium diet works

Having good levels of magnesium in the body means feeling full of energy, in a great mood, without anxiety and therefore in an optimal condition to manage the necessary weight loss. Many times, in fact, associated with the diet there are a series of both physical and psychological sensations that discourage and do not allow to obtain the desired result.

The magnesium diet, on the other hand, wants to exploit all the potential of this mineral to make weight loss successfully and without great effort, avoiding all those inconveniences that those who have reduced their food intake can experience: tiredness, nervousness, frustration, sense of hunger, etc.

Among other things, low levels of magnesium are associated with certain health disorders such as migraines, hypertension, attention problems and even heart disease, the onset of type 2 diabetes and Alzheimer's.

On the contrary, having good levels of this mineral in the body makes our cells healthier and muscles and bones are stronger (magnesium helps to fix calcium). The effect on the nervous system and intestinal regularity is also excellent.

A deficiency condition is unfortunately common even if you follow a healthy diet and for this reason there are sometimes those who recommend taking a real magnesium supplement. In the case of the diet, however, it is sufficient to insert many foods rich in this mineral salt daily, including whole grains, nuts and oil seeds, vegetables and legumes.



The magnesium diet is low-calorie (it is about 1200-1500 calories) and promises to lose up to 7 kg in 3/4 weeks, although this may not be good. A very rapid weight loss, in fact, is often not lasting.

It is also important to associate the right amount of physical activity with the diet: you can walk, swim, use the bicycle more often or go to the gym 2 or 3 times a week.

What to eat

During the period in which the magnesium diet is followed, it is possible to follow a fairly varied diet, even if it is low-calorie. However, it is important to include a large amount of foods with a high content of this mineral. Green light therefore to foods of plant origin such as:

  • nights
  • almonds
  • various oil seeds
  • spinach and green vegetables
  • Whole grains
  • vegetable
  • avocado
  • cacao
  • bananas
  • dried figs
  • unsweetened whole yogurt or kefir

These are foods that should be consumed when possible raw or steamed or cooked with light cooking methods such as foil, griddle or boiling.

Instead, avoid foods and drinks that sequester this mineral, in particular refined sugars, salt and alcohol as well as fried foods, precooked foods and sauces.

It is also important to never skip meals, use aromatic herbs and spices as much as possible (in order to flavor the foods by limiting the use of salt) and not to exceed the consumption of 30 ml of oil per day.

Scheme and weekly menu

We offer you a weekly menu of the magnesium diet by way of example only. As always, we advise you to contact an expert who will follow you step by step in your weight loss, advising you on the diet that best suits your needs.



MONDAY'

Breakfast: latte, 2 slices of wholemeal bread with low-fat cheese or extra virgin olive oil.
Lunch: 80 g brown rice with steamed vegetables and green salad with nuts
Price: omelette with an egg, vegetables and 20 grams of bread and a fruit

TUESDAY'

Breakfast: milk and cocoa with 30 grams of whole grains
Lunch: lentils (40 grams weighed raw) in sauce with 150 grams of steamed potatoes
Price: pureed vegetables and 100 grams of ham, 20 g of wholemeal bread and a fruit

WEDNESDAY'

Breakfast: tea, plain white yogurt, a fruit
Lunch: pasta and chickpeas, green salad with mixed oil seeds

Price: turkey breast (100 grams), steamed vegetables with 20 grams of bread.

THURSDAY'

Breakfast: latte, 2 slices of wholemeal bread with turkey breast or extra virgin olive oil
Lunch: 100 grams of lean meat with 250-300 g of salad with pieces of avocado, 20 g of wholemeal bread and a fruit

Price: 50-70 g of fresh cheese, mixed salad or vegetables (200 g) steamed, 20 grams of bread

FRIDAY'

Breakfast: latte coffee, wholemeal rusks with 100 grams of ricotta
Lunch: blue fish (100 grams) with 200 g of green leafy vegetables such as chard, steamed spinach, 20 grams of bread.

Price: wholemeal bread sandwich with chicken, salad, tomatoes and asparagus. A fruit

Saturday

Breakfast: tea, plain white yogurt, one fruit
Lunch: vegetable couscous, mixed salad
Price: legume and cereal soup, steamed seasonal vegetables

Sunday

Breakfast: milk and cocoa with 30 grams of whole grains
Lunch: vegetable soup or soup, grilled turkey breast (100 grams)
Price: scrambled egg, salad, mixed vegetables and 20 grams of bread.

Snacks: It is important both mid-morning and mid-afternoon to support yourself with a snack that can be made with a handful of walnuts or almonds, yogurt, low-fat cheese with wholemeal bread or fruit.

Magnesium diet, contraindications

The magnesium diet does not present major contraindications as long as it does not become excessively low-calorie or high-protein. However, it is always better to rely on an expert to best calibrate this or other types of diet to suit your needs.

On magnesium, you may also be interested in:

  • Magnesium: the 10 best plant sources
  • Supreme magnesium®: what it is for, properties, doses, intake and contraindications
  • Magnesium: an essential mineral for our health

Learn more about other diets too:

  • AVOCADO DIET
  • KIWI DIET
  • DIET DASH
  • DIET OF GRAPES
  • LEMON DIET
  • HYPOCALORIC DIET
  • SLIMMING DIET
  • DIGIUM MIME DIET
  • PROTEIN DIET
  • ZONE DIET
  • DIET DISSOCATED
  • DIET OF MINESTRONE

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