Healthy nutritionists
have prepared this healthy diet, a model of the quality of food and meals to be
taken for weight loss with examples of the amount of starch adequate for men
and women. This diet helps lose about one kilogram a week.
Breakfast: Choose one
type of possibility
1/2 medium loaf
(for women) \ 3/4 medium loaf (for men) of whole wheat bread or brown + white
cheese \ non-fat white cheese + small oil spoon
Cup (for women) \
cup and a half (for men) of beans + small oil spoon + vegetables
Method of preparing
chickpeas chick with milk: 4/3 cup of chickpeas for women \ cup and quarter of
men + 4 \ 1 cup toast + cup of milk without cream
1 small boiled potato
(for women), 2 potatoes (for men) + 2 boiled eggs + 1 small oil spoon
Egg Omelet No. 2
for Women \ Number 3 Eggs for Men + 4 \ 1 Loaf of Bread
1 cup of unsaturated
milk + 1 cup of oatmeal (for women) + 1 cup (for men) (oatmeal method with
milk)
Fat-rich foods such as
croissants, muffins and desserts such as donuts and cauliflower should be
avoided.
Snack:
A type of fruit, so that
the size of the quota is the size of the fist.
Dried fruits such as
apricots, dates, raisins and dried figs can be eaten.
the lunch:
·
It is recommended to diversify, and the week should
include cereals, pulses and meat of all kinds.
·
It is recommended to avoid frying and replace it with
roasting or boiling.
·
Reducing the percentage of fat used in cooking is
recommended.
·
It is recommended to eat half the amount of food you
are accustomed to eating daily.
·
It is recommended to use small dishes, which helps to
eat less.
·
Salad bowl + fish or chicken breast or piece of meat
or tuna as far as the palm of the hand + potato medium size or one tablespoon
of rice or 80 grams of bread or spoon and half of the pasta + boiled vegetables
or cooked.
Snack:
Choose one of three
probability
2/1 cup of
unsaturated yogurt + a kind of fruit
Milk Chic 1/2 cup milk
without cream + banana 1 small size + cocoa free of sugar
A cup of fruit salad
the Dinner:
Prefer to have a light
dinner:
1/2 medium loaf
(for women) \ 3/4 medium loaf (for men) of bread Whole wheat or brown + white
cheese \ non-fat white cheese + small oil spoon
1 cup of unsaturated
milk + 1 cup of oatmeal (for women) + 1 cup (for men)
Snack:
3 cups of popcorn method
of preparing healthy popcorn
Take about 8 glasses of
water a day, this helps:
·
Curb appetite
·
Feeling full
·
Lose weight
One of the most
important ways to lose weight is to urge the body to increase metabolism or
energy production. This process allows the burning of fat to produce energy
used by the body for its basic functions. Some foods help to increase the rate
of burning and studies have shown their ability to reduce the production of fat
cells. To increase fat burning, here are these five foods:
1 - pomegranate fruit:
This fruit is the favorite of many nutrition experts to contain a high
percentage of antioxidants, especially anthocyanin. This substance increases
the body's ability to burn fat and limit the growth of fat cells. It also
reduces blood pressure and protects the heart and arteries from oxidizing
substances that are the cause of heart problems and high blood pressure. More
about pomegranate and its benefits in pomegranate benefits
2. Nuts: Nuts appear as
therapeutic food in many cases. But here we will add another feature of raw
nuts, fat burning. Nuts are rich in monounsaturated oils. In addition to being
healthy for the body, these oils also increase the sense of satiety and reduce
the number of calories consumed per day.
3. Green tea: We hear a
lot about the benefits of green tea on weight and health in general. Green tea
reduces the size of fat cells and helps keep the muscles in good condition. But
green tea is not a miracle, it will not give the result if the individual's
diet is full of unhealthy fats and carbohydrates. But through a healthy diet
takes into account the advice provided by a healthy site helps to lose weight,
especially the size of the waist.
4. Fish oil: Studies
show that eating fish twice a week helps to lose weight. Fish oil activates a
protein in the body responsible for burning fat and converting it into energy.
Examples of these fish in Omega 3: its benefits and its source
5 - Water: Moisturizing
the body or drink an appropriate amount of water increases the process of
burning rate of 3%. Contrary to popular belief, if the body stores water for
some reason, drinking water helps clean the body and get rid of stored water.
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