Healthy weight loss involves the loss of 450-900 grams per week, so before you start applying this plan of dieting is best to consult your doctor. For the realization of the plan you will be needed strong will and discipline because calories are counted and the portions are small, but contain all the necessary nutrients.
The diet should consist of small amounts of grains and healthy fats and dairy products with low percentage of fat, protein and large amounts of fruits and vegetables. You should eat every four hours to speed up metabolism and avoid overeating.
Breakfast is the most important meal of the day and therefore you can not afford to enter a greater number of calories in the morning. Breakfast should contain carbohydrates that burn slowly and proteins that can provide energy. For example, your breakfast might look like this:
1. Omelette from egg whites and vegetables with slices of toasted whole grains and half a banana. 2. Several small whole wheat pancakes with berries and non fat yogurt. 3. Integrated corn flakes with low-fat milk and berries and hard-boiled egg.
Snack after breakfast
The snacks after breakfast need to maintain energy levels and keep you sated until lunch. Perfect choice for a snack fruit that contains natural carbohydrates and sugars. Besides you can drink fruit and low fat yogurt or eat a little cheese or hard boiled egg. Please be sure not to repeat the same foods you had for breakfast.
Lunch should be simple but nutritious enough to avoid overeating in the evening. You can eat a small sandwich or clear soup. Make sure the sandwich to be made from whole-grain bread with vegetables and lean meats like chicken, turkey or fish. You can add lettuce and you should forget the mayonnaise.
For an afternoon snack it is best to eat raw vegetables like carrots, celery, cucumber and so on. with low-calorie sauce such as humus. If you’re still hungry, you can eat a dozen pieces of nuts like almonds, walnuts, hazelnuts, etc.
Dinner should not contain any carbohydrates but should consist exclusively of protein like fish or white meat and lots of vegetables. Carbohydrates are reserved for breakfast and lunch.
For dessert you can eat some fresh fruit or drink a glass not fat yogurt. Dessert should not contain more than 100 calories. All sweets, sugars, soft drinks, etc. you should forget during this month while on a diet, if you want your diet to be successful.