Just diet can help in finding an optimal quantity and quality of food, get used to not overeat, and at the same time not to feel constant hunger. Recommended morning fasting drink a glass of cool boiled water and at bedtime cup of yogurt or yogurt It is not necessary to buy dairy products with low fat, but also exceed the amount of fat should not be.
After the holidays, or disruption using a diet on Monday, and in the remaining days to observe proper days. If you, for example, on Wednesday afternoon decided that you need to lose weight, do not wait until Monday morning, and start with the dinner menu environment, etc. Psychologically, it will help you in any day and at any hour of the start "all over again." Or you can choose the most "delicious" day, waiting for him to start a diet. So it will be easier to get involved in her diet.
Do not change the days. Do not change the products where there is no indication for this. Coffee is always possible to replace tea (black or green). Where not specified the amount of food you can eat unlimited.
And remember, your desire to lose weight and be handsome or beautiful - the best assistant and adviser in choosing to take that piece of cake or not! And yet, you overeat when you're bored! Interest in any business - the best companion in the diet. You can run, walk, read, learn, shop, but you should be interesting to do it, not to eat out of boredom.
Monday
Breakfast: Fruit Salad *: 1nebolshoe apple, 1 small pear, a little banana, 100 g ** yogurt or yogurt, 1 tablespoon *** oatmeal, 1 hr. l. honey, yogurt if unsweetened.
Or vegetable: 1 cucumber, lettuce leaves, a little (1-2 tbsp) vegetable oil or 100 g classic (no fruit) yogurt; 2 **** bread and butter.
Lunch: Again fruit or vegetable salad, but add to the yogurt 100g cottage cheese. You can eat 2 bread, smeared with a thin layer of oil.
Or 400 g of cabbage, tomato 2 (carrot or 1), 2 pepper, salt, cream (or oil). Cook the soup or vegetables put out.
Afternoon snack: yogurt (cup of yogurt, 100 grams of cottage cheese, apple)
Dinner: pancakes (cabbage, apple, berry) made without yeast or baking powder, sugar 50 g of flour, 200-250 grams sliced and scalded cabbage (sliced raw apples, berries), 4 tbsp. l. water, 1 egg, salt. Prepare the dough, bake. Green tea (or compote, cooked without sugar).
Tuesday
Breakfast: black coffee, bread. (In the coffee, you can add 10% cream and 1 tsp sugar or bread spread with a thin layer of oil. If you do, then choose something one)
Lunch: vegetable salad, baked or boiled 3 potatoes with any oil (some)
Snack: tea (with milk), 1-2 h. L. jam
Dinner: 300 grams of lean beef meatballs or veal meat, vegetables (not potatoes, raw or (and) stewed), cooked without sugar compote (water or tea)
Wednesday
Breakfast: black coffee, bread.
Lunch: soup (mushroom, pickle, hash, vegetable, beetroot, etc.)
Snack: a piece of fruit or vegetables (maximum 300-350 g)
Dinner: 200 grams of green peas (or green beans), 200 g Brussels (or color, or broccoli) and vegetable salad with vegetable oil, the juice of red vegetables or fruit (pomegranate better)
Wednesday:
Breakfast: Fruit salad: 1nebolshoe apple, 1 small pear, a little banana, 100 grams of yogurt or yogurt, 1 tablespoon oatmeal, 1 hr. l. honey, yogurt if unsweetened.
Or vegetable: 1 cucumber, lettuce leaves, a little vegetable oil or classic (no fruit) yogurt; 2 bread and butter.
Lunch: 2 boiled eggs, cucumber salad, glass of tomato juice
Snack: tea (with milk), 1-2 h. L. jam (or 1 small cake without butter cream, chocolate or 20-30 g)
Or: 70-75 g fat ice cream is not too
Dinner: Make a salad rich in leafy greens, a little vegetable oil, salt.
100 grams of cheese, 1 small loaf.
Friday:
Breakfast: black coffee, bread.
Lunch: Vegetables (uncooked any), 3 boiled or baked potatoes with vegetable oil (a little)
Snack: Nuts and dried fruit (not more than 100-150 g)
Dinner: cereals (buckwheat, raw rice, pshёnka), cooked in water. Pshёnku can cook with pumpkin, rice cook tomato sauce 2-3 tomatoes and add the greens of dried and buckwheat to fry in vegetable oil 1 onion.
Or, wholemeal spaghetti with tomato sauce.
(B cooked dish should not exceed 300 g)
Saturday:
Breakfast: raw grated carrots, '50 cheese or cheese
Dinner: 300 g lean beef (or chicken 500g or 500g turkey, liver 200g). You can bake, fry with a little kolichesvto fat or cook. Cabbage, vegetable salad.
Snack: Apple or others. Fruits, except banana or grapes
Dinner: 400 g zucchini (eggplant, cabbage etc any) Extinguish with 2-3 tomatoes. Pancakes (2 small) case, the new without adding baking powder or yeast.
Sunday:
Breakfast: black coffee, bread. (In the coffee, you can add 10% cream and 1 tsp sugar or bread spread with a thin layer of oil. If you do, then choose something one)
Lunch: Vegetables (uncooked any), 3 boiled potatoes with vegetable oil (a little)
Snack: Nuts
Dinner: Green beans, seasoned with garlic, fish fried or boiled, 300 g
* Salad ingredients can be changed depending on the taste or the time of year, but do not abuse bananas, grapes and do not use canned fruit
** Yogurt should be "alive". The fastest way to distinguish products from yogurt yogurt starter - Look at the title. If a jar (bottle) is the word "yogurt", then buy it safely. If there means something like "yogurter" or "frugurt" or "Ehrmann", it makes sense to look for something more suitable.
*** It should ensure that chttoby cereals that you use, were not of that series that are prepared for 1 or 3 minutes. "Natural" oatmeal cooked for at least 15 minutes.
**** Bread slices of bread can be replaced by coarse grinding. In addition, if you still seem once for lunch or dinner too hungry, you can always eat a piece of bread this, but do not abuse it.