Weight loss (introduce Whey)

Hello everyone,

I appeal to you so that you can enlighten me on some questions that I ask myself.

I explain to you.

I am 21 years old, I weigh 190lbs and I want to lose about 14-15lbs in 2 months.

I spoke with a nutritionist today when I went to buy my pot of Whey and I asked him some tips to help me in my process (it was short and quick but hey …)

So my question is: How do I introduce proteins 2 to 3 times a day to help me with breakfast, dinner, supper? what to replace or add to my daily meals?

Food in general currently during a week:

Morning:

2 eggs, 2 slices of toast, fruit (2 piece of watermelon, 2 piece of honeydew melon and 2 piece of cantaloupe)

Noon:

bread, pasta, vegetables (or salad), portion of meat.

snack:

raw vegetables (celery, cauliflower, broccoli, arots)

Supper:

meat and vegetables

I currently take 1 shake of Whey protein 10 minutes after my workouts for the week every day.

Monday:

1h of jiujitsu

Tuesday:

45min of stationary bike

Wednesday:

1h of karate

Thursday:

1h of swimming

Friday:

45min stationary bike

Voila, it would help me a lot if you could help me

Best program:

@ Morning

-A bowl of milk with a little cocoa and oat flakes

-1 orange or 2 kiwis

-1 green tea

@ Noon

-50gr of starchy foods

-White meat or ham or egg whites or fish

– Unlimited raw vegetables with little sauce

-1 natural yoghurt without sugar

@ Snack

-1 bowl of milk
-Some
slimming cookies

@ Evening

-330gr of 0% white cheese without sugar
-1 small tin of
green beans with vinegar

-1 natural yoghurt Sugar free

During the day: 1.5L of mineral water.

ok thank you very much

but the fact remains that I want to intrude the Whey to help me 2 to 3 times a day so I would like to know when to drink during the day and replace What with cala?

You must follow a healthy diet: cut out fats and sugars, sodas, bread and desserts.

2) Reduce calories by 10% (to force the body to draw on its reserves) compared to the calculation of your caloric needs. Reduce portions.

3) You should know that 2.5 cm of waist circumference represents approximately 1.8 kg of fat.

4) The more weight you have to lose, the more you should focus on cardio.

5) Look for high performance dietary supplements to make
sure you have a quality source of protein

i’m okay with cutting back on sugar and fat, i only eat bread at noon now and i limit desserts.

now in the morning I eat: 1 bowl of unsweetened corn cereal with milk and 1 fruit + coffee.

at noon: Vegetables, pasta, meat, a small bread.

snack: vegetables

supper: meat, vegetables

a whey protein shake in the evening after the cardio workout + fruits.

but I want to introduce 2 more shakes per day to help me with my drying, or? and for koi and replace koi with the shake?