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This healthy diet plan is completely balanced and helps you to lose up to 12 pounds for the first 30 days without stress and harm for health. You can use this diet as long as you want.
Daily calorie content varies from 1000 to 1400 kcal. Besides it is recommended to add 30 minutes of physical exercises for each day to lose weight faster.
During this diet you must consume – 2 litres of liquid a day. For example: green tea, non-carbonated mineral water or natural juices.
Major rules:
Exclude all the products which are not in the list from your daily menu.
Mix salads with olive oil, not mayonnaise.
Use as little salt as possible (will be better not to use it at all for the first two weeks).
It is not recommended to change menu.
Monday. Fish day.
Porridge (oat, buckwheat with low-fat milk) – 150g
Cottage cheese 0 – 4,5 % of fat content – 250g
Soup (made of vegetables) – 250g
Black bread – 40g
Boiled brown rice – 150g
Boiled salmon – 150g
Salad made of tomatoes, cucumbers and greens – 300g
Olive oil – 10g
Fruits or berries – 200g
Tuesday. Meat day.
Porridge – 150g
Cottage cheese dessert, 4,5 % fat – 250g
Vegetable soup – 250g
Vegetable ragout – 200g
Boiled beef – 200 g
Vegetable salad – 300g
Olive oil – 10g
Fruits or berries – 200g
Wednesday. Egg-dairy day.
Porridge – 100g
Cottage cheese , 4,5 % fat- 250g
Egg – 100g
Salad made of cucumbers and white cabbage – 300g
Olive oil – 10g
Cheesecakes – 250g
Low fat sour cream – 250g
Fruits – 200g
Thursday. Fish day.
Porridge – 200g
Organic low-fat yogurt – 200g
Vegetable soup – 250g
Black bread – 40g
Potatoes – 200g
Boiled salmon – 150g
Vegetable salad – 300g
Bananas – 100g
Friday. Fruit day.
Bananas – 200g
Dried apricots – 100g
Raisins or grapes – 100g
Dates – 100g
Oranges – 100g
Apples – 100g
Low-fat organic yogurt – 250g
Saturday. Chicken day.
Porridge – 150g
Cottage cheese dessert – 100g
Egg – 50g
Banana – 100g
Vegetable soup – 250g
Black bread – 40g
Fresh vegetable salad – 300g
Macaroni – 200g
Boiled chicken without skin – 100g
Natural peach juice – 200g
Sunday. Organism check on weak will.
It is possible to eat everything, but to try not to overeat.
If you will use this diet plan longer than one month it will become your habit to eat like that all the time.
With this kind of diet plans you lose weight slowly but you won’t gain it back, health remains good, hunger and physical weakness are absent.
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Source by Paul J Green