You know diet “5-4-3-2-1” diet or the “countdown”? You know how to lose pounds quickly playing with the five basic food groups.
Write a balanced and original diet starting today!
Please forward a diet of “Countdown,” or the “5-4-3-2-1”. It is a well-balanced diet, which 16% comes from protein calories, 54% from carbohydrates, and 30% of the lipids. Take it as a game. Read carefully the conditions of the game and start playing facing yourself. The weight problem, if you are the honest player will resolve slowly and steadily.
Read the food columns You are looking at five columns: H first column marked with # 5.Apo this column you can choose every five same or different foods. H second column marked with # 4. From this column, you can choose daily 4 same or different foods. H third column is marked with No 3. From this column, you can choose daily 3 identical or different foods. H fourth column is marked with the number 2. From this column, you can choose daily 2 identical or different foods. H fifth column is marked with the number 1. From this column, you can choose only one daily food. There is still a “PPOINA” headed column. To start your day, choose one breakfast, which can each be the same or different.
For those who want to start now • The diet can only apply to healthy adults. • H during the diet is limited because the diet is perfectly balanced. • H diet includes a variety of foods and gives you the option to choose what you like. We suggest, however, every day there is food on your plate switch. Do you insist then the same and the same? H food selection ensures a variety of vitamins and minerals. • Xrisimopoiiste food as has to compose dishes or simply combine them together and cook.
Necessary clarification choosing one breakfast and 5 food from the 5 column 4 from 4 3 from 3, 2 by 2 and 1 of column 1, composing a balanced diet 1100-1200 calories. The 1,100 calories are the minimum energy threshold may take one day to meet the needs of the basic metabolic rate (survival needs). • For physical activity, the calories of the diet should be increased by 200 or 400 or 600 (depending on the type of activity to develop). If sedentary, add an additional 200 calories for light activity (walking, household chores) and 400 for moderate activity (eg jogging) 600 calories. Under the columns headed “PPOSTHETA GEYMATA ..diet. or healthy figures” you will find instructions for the caloric increase of basal diet “5-4-3-2-1” according to your needs. • The people who are very active (sports, manual work) can still increase and 1,200 calories basic diet. To achieve this, it is sufficient to double the basic food diet “5-4-3-2-1” or add to the basic diet duplicated foods of 600 calories.
Column 5 1 medium size tomato 1 cup chopped fresh cabbage 2 cups shredded lettuce 5 fresh sprouts Brussels 4 artichoke hearts, fresh or frozen 1 small bunch fresh asparagus 1 medium sized bulb beetroot 1 cup pompon fresh broccoli 1 cup pompon fresh cauliflower 1 cup freshly grated carrot 3 slices of grilled eggplant 1/2 cup boiled eggplant 1 cup fresh leek 1 cup fresh or frozen okra 1 medium sized onion 1 cup fresh or frozen peas 1 large green pepper 1 large cucumber 5 medium sized zucchini 2 cups boiled wild greens 2 cups boiled spinach 2 cups fresh or canned mushrooms 2 cups mixed greens herbs (celery, dill, parsley, fennel) 2 cups chopped spring onions 6 turnips for appetite 1/2 glass of carrot juice 1/2 cup tomato NOTE: the food of this column can be eaten raw or cooked or cooked only with water.
Column 4 2 tbsp breakfast cereal (flakes) 1/2 cup cooked oatmeal 3 tablespoons oatmeal 1/2 cup cooked oatmeal 1/2 cup cooked rice 1/2 cup cooked pasta (noodle, pasta, etc.) 2 forklifts cooked spaghetti 1 small spoon cooked legumes (lentils, beans, split peas, chickpeas) 1 small potato 1/2 cup corn 3 cups of puffed corn (popcorn without oil, sugar or butter) 1 thin slice of bread two Krispies two toasts three crackers NOTE: the food of this column can be eaten as such or be cooked only with water.
Column 3 1 medium in size fruit ( apple, orange, pear, etc.) 1/2 grapefruit 1 small banana 1 large kiwi 1 large tangerine 1 cup pomegranate one washer fresh pineapple 3/4 cup small slots ( blackberries, blueberries, etc.) 1 / 4 of a small melon 4 apricots 1 cup strawberries 12 cherries 2 figs fresh or dried 2 plums fresh or dried 15 small grape berries 1 thin, almost transparent slice of watermelon two dried dates 2 tablespoons raisins 1/2 cup freshly squeezed fruit juice NOTE: the food of this column can be eaten as such or milk and water.
Column 2 1 teaspoon butter 1 tablespoon cream 1 tablespoon cream cheese 1 teaspoon margarine 1 teaspoon mayonnaise 1 teaspoon tahini 1 teaspoon olive oil 1 teaspoon vegetable oil 1 tablespoon various sauces 1 thin avocado slice 1 slice of bacon 6 almonds 2 whole nuts 20 peanuts 1 tablespoon refined seeds 5 large olives NOTE: the foods they can be eaten as is or added in cooking and in salads.
Column 1 1/2 Restaurant serving of lean meat of any kind 1/2 Restaurant serving poultry without skin 1/2 Restaurant serving fish every sort 1/2 cup fish or seafood canned in oil 1/2 Restaurant serving any kind of cheese (50-60 g. ) 3 tablespoons grated cheese 2 eggs 2 thin salami slices 4 slices lean ham NOTE: the food in this column can be eaten as is, or cooked or boiled in water alone.
Mornings Choose one that suits your 1th 1 cup whole milk and 1 toast and 1 teaspoon butter and 1 teaspoon honey
2th 1 trays full of yogurt and 1 tablespoon corn and 2 nuts and 1 teaspoon honey
3 th 1 cup cocoa beverage with 1 tablespoon evaporated milk and 1 teaspoon sugar and 1 egg
4th 1 trays full of yogurt and 2 tablespoons raisins and two nuts
5th 1 cup whole milk and 1 barley flour and 1 tablespoon cream cheese
How to write your diet We assume that we have a person who works in the office and deals with a light activity (walking, household chores). H energy of the diet of this person amounts to 1,500 (1,100 + 400) calories. The particular person can start the day by choosing one of the 5 mornings given. Then -for the rest of means- you have to do ‘5-4-3-2-1’ food choices from their respective columns.
Suppose you select the fifth column the following foods: • 1 tomato • 1 cucumber • 4 artichokes • 5 courgettes • 1/2 cup of carrot juice
Suppose selects the fourth column of the following foods: • 1 potato • 1 slice of bread • 3 crackers • 1/2 cup corn
Suppose selects the third column the following foods: • 1/2 cup apple juice • 1 banana • 1 orange
Let selects the second column of the following foods: • 1 tablespoon cream cheese • 5 olives
Suppose selects the 1st column the following food: • 4 slices of ham
Making these options, up to this point, the person has covered 1,100 calories. But additional right foods the additional meal of 400 calories. Suppose, then, that you choose: • 1 • 2 rusks yogurt • 1 pear • 1 tablespoon cream cheese • 1 teaspoon olive oil. Let us see then how to share the food that chose to 5-6 meals that are good to someone takes a day. Breakfast at home: The morning of his choice, even No. 1. Interim office: Tin banana. Lunch at the office: The yogurt with toast and pear. Afternoon home: Tin cucumber with olives and 2 slices of ham and bread and orange. Brading home: The steamed artichokes, ..diet. or healthy figures courgettes, potatoes and corn with sauce (cream cheese mixed with olive oil and a little lemon), the remaining ham and crackers. Before going to sleep: The apple juice with the carrot.
• O every man can make his own choices and to distribute food as he thinks during the day. Kalo is the whole process is done from the day before, so they are designed as the most right meals for the next possible.
Additional meals 200 calories To convert the basic diet “5-4-3-2-1” on a diet of 1,300 calories, you can add to your daily diet the following: 1 cup whole milk or 1 yogurt pots full and one food from 3rd column.
Additional meals 400 calories To convert the basic diet “5-4-3-2-1” on a diet of 1,500 calories, you can add to your daily diet the following: 1 cup whole milk or 1 yogurt pots full and one food from the fourth column and one food from the 3rd column and two food from the second column.
Additional meals 600 calories To convert the basic diet “5-4-3-2-1” on a diet of 1,700 calories, you can add to your daily diet the following: 1 cup whole milk or 1 yogurt pots full and two food from the fourth column and one food from the 3rd column and two food from the second column and one food from the first column.