You will eat as often as before. But you can add to your diet a lot of goodies. For someone to be the main gift a piece of bread, someone missed porridge or fruit, and someone longing for a good glass of wine. All this now you will eat and drink. Of course, these dishes are introduced gradually and moderately. If during the week you do not fold from 500 grams to kilograms, then you have gone too far and the number of these starchy foods should be reduced, bringing the menu to the first phase. The second phase can last a very long time, until you reach that weight dreamed (but keep in mind that even in dreams need to be realistic). Making the dream a reality, you can go to the third and lifetime phase. Menu to describe it later.
Now what to eat and how much? Kashi - possible, but not all, and it is better not to abuse them. Need only useful carbohydrates, so choose whole grain cereals (buckwheat, oats), and not from the crushed and noodles. Exclude semolina and rice and potatoes should be very few guests at your table. Macaroni best durum wheat. One serving of any of these products - 100-150 grams in finished form.
A similar approach to the bread: wholegrain or wholemeal - can of plain flour and the highest grade - no. Introduce a piece of bread and not in every meal. Do not combine the bread and cereals, pasta and potatoes. In any form can not consume sugar and starches. Try to cook without salt.
Fruit and berries in the menu should be every day. Despite the fact that they contain fructose or other sugars, they are useful. If you really want the juice, dilute it with water: sugars in them no less than a soda. Exceptions - tomato and vegetable juices. Drink plenty of mineral water and a water. You can teas without sugar (do not forget about the green, it is more useful black). Of alcohol is permitted natural wine first 2-3 glasses per week. Wine only dry, all that sweeter - not for you. Bitter beer - also, there are a lot of sweet sugar.
But the slim figure is not the only effect of the "presidential diet." Now in your blood floats less harmful fats, cholesterol and sugar. This means that you will not get any either diabetes or heart and vascular disease. With the right balance of food and decent "doses" gifts of nature you get a lot of vitamins, antioxidants and other biologically active substances that protect you from many diseases.
Monday
1st breakfast
1 cup of yogurt (fat content of 1%) with half an apple or pear.
2. Coffee with skim milk.
2nd breakfast
Small orange or tangerine.
Lunch Time
Chicken salad: chicken breast (100 g), lettuce, garlic, nuts, citric acid, vegetable oil. Now you can add to it the toast (preferably wholemeal).
Afternoon snack
Cottage cheese "home" 4% fat (100-120 g) with a salad of tomatoes, cucumbers, herbs and garlic.
Dinner
1. Any fish, steamed or baked (100 g), with vegetables and a piece of bread from wheat flour.
2. Salad with tomatoes, onions and herbs.
Late dinner
Low-fat cottage cheese (100 g) with nuts.
Tuesday
1st breakfast
1. 1/2 cup of oatmeal on a glass of skim milk.
2. A small orange.
3. Decaffeinated coffee and sugar.
2nd breakfast
Hard-boiled egg.
Lunch Time
Any boiled or fried fish (100 g) with a salad of tomatoes, cucumbers and greens. Wholemeal bread or cereal, 1 slice.
Afternoon snack
Low-fat yogurt (or cottage cheese) with a small pear.
Dinner
1. Lean meat (100 g) with a side dish of zucchini, a piece of corn bread.
2. Salad with tomatoes, cucumbers, herbs and garlic.
Late dinner
Low-fat cottage cheese with 1-2 slices of chocolate (bitter better without sugar).
Wednesday
1st breakfast
1. A glass of tomato juice.
2. soft-boiled egg, a piece of corn bread.
3. Decaf.
2nd breakfast
Cottage cheese with low fat or low fat content of 100-120 grams.
Lunch Time
Lean meat (100 grams) with a piece of corn bread, sliced vegetables and herbs.
Afternoon snack
Sandwich with a slice of low-fat cheese and half of apple.
Dinner
1. Low-fat chicken (breast) with buckwheat (1/2 cup).
2. Vegetable salad.
Late dinner
Baked or fresh apple.
Thursday
1st breakfast
1. A glass of low-fat drinking yoghurt without sugar (or low-fat yogurt).
2. Average pear.
3. Tea without sugar. Can sweetener.
2nd breakfast
70-80 grams of any type of cheese with a fat content of up to 8% with half a tomato.
Lunch Time
Boiled lean turkey meat (100 grams) with buckwheat (1/2 cup water) and vegetable garnish. 1 slice of bread.
Afternoon snack
Low-fat cottage cheese (100 grams) with a few nuts and half an apple.
Dinner
Boiled flounder with a side dish of vegetables and a piece of bread. Salad of fresh vegetables and herbs.
Late dinner
Low-fat cottage cheese with a handful of berries (frozen can be).
Friday
1st breakfast
1 cup of yogurt 1% fat.
2. The medium sized pear.
3. Tea without sugar.
2nd breakfast
A medium-sized apple.
Lunch Time
Greek salad (tomatoes, soaked cheese or feta cheese, onions, olives, greens). You can add croutons.
Afternoon snack
Sandwich with low-fat cheese, tomatoes and herbs.
Dinner
1. Chicken (100 grams) with vegetables and grain loaf.
2. Tomato salad with garlic and oil.
Late dinner
Half an orange or tangerine with 50 grams of low fat cottage cheese or a glass of dry wine with low-fat cheese.
Saturday
1st breakfast
1. Boil 1/2 cup of buckwheat on the water, pour skim milk.
2. The medium-sized apple.
3. Decaf.
2nd breakfast
3/4 cup low-fat yogurt.
Lunch Time
Roasted sea fish (100 grams) with vegetables and a piece of corn bread.
Afternoon snack
Vegetable stew with eggplant and / or zucchini in vegetable oil.
Dinner
1. Lean meat (100 grams) with a small baked potato (without bread!).
2. Salad with tomatoes, cucumbers, onions and herbs.
Late dinner
Small pear with 50 grams of "home" cottage cheese (fat content of 4%).
Sunday
1st breakfast
1. Scrambled eggs 1 of spinach or tomato.
2. 1/2 grapefruit.
3. Tea without sugar.
2nd breakfast
Low-fat cheese (8%) - 75-100 grams. Can be low-fat cottage cheese - 100-120 grams.
Lunch Time
Lean meat with a side dish of cauliflower and / or broccoli. With vegetable oil (preferably olive oil) or with 1-2 tbsp. l. lean and savory sauce. A piece of bread from wheat flour.
Afternoon snack
Low-fat yogurt (100 grams) with half a small apple or pear.
Dinner
1 chicken breast (100 grams), grilled with a side dish of mushrooms (mushrooms, oyster mushrooms).
2. Fresh vegetables and greens.
Late dinner
Low-fat yogurt (1/2 cup) with a handful of berries (frozen can be).
The second phase can last up until you reach your desired weight. And all this time you can repeat our weekly menus, making it the variation: permitted to change the days of the week, similar dishes and side dishes to them. And of course, diversify methods of cooking.
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