A Diet Based on Calories Count
As you know, you are the kind that sacrifices any diet for a meal with her friends.
You like to enjoy life, but, for you to be proud of your body, you need to keep this diet for at least 4 weeks.
You may combine at your choice, with the strict rule that you don't increase the portions or the meals number.
You are allowed only 2 snacks per day, besides your 3 meals.
For these snacks you choose low calories for the first one, and for the second one you need medium calories count.
For the moment you feel like chewing something, give up snacks and choose natural yoghurt and an apple.
For your lunch, don't put on your plate more than 3 spoons of garnish (vegetables, mashed potatoes or pasta).
Always choose whole pasta.
You may combine the foods as you like, but don't increase the portions.
A kiwi fruit is 60g, just like a chocolate bar.
The difference is 240 kcal! For reducing the energy intake without gaining weight, you have to match the foods you eat to the calories count.
Less than 100 kcal/100g (low calories density): low fat cheese, natural yoghurt with or without fruit, weak meat (beef file, chicken, fish, sea foods, vegetables and fruit).
Between 100 and 200 kcal/100g (medium calories density): semi-fat cheese, fat fish, eggs, potatoes (nature or mashed), vegetables and dry fruit, pasta, rice, cereals that are a little sweet, whole bread.
The diet Monday Breakfast: coffee or tea, without sweetener; 2 slices of whole cereal bread with low fat cheese.
Lunch: 2 slices of baked beef with peas; 150g yoghurt.
Dinner: vegetables soup, beef medallion in wine sauce; fruit compote, without sugar.
Total - 1000 kcal Tuesday Breakfast: coffee or tea; a bowl of whole cereals with milk.
Lunch: 2 slices of baked beef with peas; 2 kiwi fruits.
Dinner: green salad with lemon and yoghurt sauce.
Total - 950 kcal Wednesday Breakfast: coffee or tea; natural yoghurt.
Lunch: 2 slices of turkey meat (cooked in the oven), with green beans; some low fat cheese.
Dinner: 1 tuna can; fruit at your choice (pears, pineapple, clementines).
Total - 800 kcal Thursday Breakfast: coffee or tea; natural yoghurt; a bowl of low fat cheese.
Lunch: fish filed with rice; an apple.
Dinner: omelet with tomatoes, garlic and spice; an orange.
Total - 1000 kcal Friday Breakfast: coffee or tea; natural yoghurt; fruits, at your choice.
Lunch: grilled beef, with pasta; half a grapefruit.
Dinner: fish salad with onion and balsamic vinegar; tea.
Total - 950 kcal Saturday Breakfast: coffee or tea; natural yoghurt; a boiled egg and a slice of whole bread.
Lunch: beef goulash; fruit yoghurt, non fat.
Dinner: tuna salad, without any oil, with corn; halt a grapefruit.
Total - 1000 kcal Sunday Breakfast: coffee or tea; natural yoghurt; 2 thin slices of bacon.
Lunch: 1 slice of pork cooked in the oven and tomatoes; 3 spoons of mashed potatoes; an orange.
Dinner: vegetables soup; a bowl of cow's cheese, with red fruit.
Total - 1100 kcal
You like to enjoy life, but, for you to be proud of your body, you need to keep this diet for at least 4 weeks.
You may combine at your choice, with the strict rule that you don't increase the portions or the meals number.
You are allowed only 2 snacks per day, besides your 3 meals.
For these snacks you choose low calories for the first one, and for the second one you need medium calories count.
For the moment you feel like chewing something, give up snacks and choose natural yoghurt and an apple.
For your lunch, don't put on your plate more than 3 spoons of garnish (vegetables, mashed potatoes or pasta).
Always choose whole pasta.
You may combine the foods as you like, but don't increase the portions.
A kiwi fruit is 60g, just like a chocolate bar.
The difference is 240 kcal! For reducing the energy intake without gaining weight, you have to match the foods you eat to the calories count.
Less than 100 kcal/100g (low calories density): low fat cheese, natural yoghurt with or without fruit, weak meat (beef file, chicken, fish, sea foods, vegetables and fruit).
Between 100 and 200 kcal/100g (medium calories density): semi-fat cheese, fat fish, eggs, potatoes (nature or mashed), vegetables and dry fruit, pasta, rice, cereals that are a little sweet, whole bread.
The diet Monday Breakfast: coffee or tea, without sweetener; 2 slices of whole cereal bread with low fat cheese.
Lunch: 2 slices of baked beef with peas; 150g yoghurt.
Dinner: vegetables soup, beef medallion in wine sauce; fruit compote, without sugar.
Total - 1000 kcal Tuesday Breakfast: coffee or tea; a bowl of whole cereals with milk.
Lunch: 2 slices of baked beef with peas; 2 kiwi fruits.
Dinner: green salad with lemon and yoghurt sauce.
Total - 950 kcal Wednesday Breakfast: coffee or tea; natural yoghurt.
Lunch: 2 slices of turkey meat (cooked in the oven), with green beans; some low fat cheese.
Dinner: 1 tuna can; fruit at your choice (pears, pineapple, clementines).
Total - 800 kcal Thursday Breakfast: coffee or tea; natural yoghurt; a bowl of low fat cheese.
Lunch: fish filed with rice; an apple.
Dinner: omelet with tomatoes, garlic and spice; an orange.
Total - 1000 kcal Friday Breakfast: coffee or tea; natural yoghurt; fruits, at your choice.
Lunch: grilled beef, with pasta; half a grapefruit.
Dinner: fish salad with onion and balsamic vinegar; tea.
Total - 950 kcal Saturday Breakfast: coffee or tea; natural yoghurt; a boiled egg and a slice of whole bread.
Lunch: beef goulash; fruit yoghurt, non fat.
Dinner: tuna salad, without any oil, with corn; halt a grapefruit.
Total - 1000 kcal Sunday Breakfast: coffee or tea; natural yoghurt; 2 thin slices of bacon.
Lunch: 1 slice of pork cooked in the oven and tomatoes; 3 spoons of mashed potatoes; an orange.
Dinner: vegetables soup; a bowl of cow's cheese, with red fruit.
Total - 1100 kcal
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