Lose 4 Pounds Now Healthy Life

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diet
If you want to get rid of the few extra pounds you got lately without feeling hungry then and without waiting hours between meals, then this is the diet for you healthy figures.

Hearty, balanced, rich in fibre and vitamins and meals
delicious is the diet we recommend. Following you can lose up to 4 pounds in 1 month.

What to know before you start
* Following this weight loss program, you will get daily about 1300-1400 calories. Remember, however, that any diet should be completely personalised and adapted to the specific nutritional needs, but also the daily life of the organisation. The preparation of a diet is a strictly personal process, carried out by a specialist dietitian and modelled on the state of health of each individual, the anthropometric characteristics, preferences and peculiarities. The diet that we recommend are indicative and you can relate to a healthy woman of average height.
* Each day is given 5 meals for not staying long hours without eating, you risk hunger to deviate from the diet.
* All salads were not mentioned, put 1 teaspoon olive oil. Moreover, for the preparation of meals prefer olive oil, because, although it has the same calories as other fat is healthier.
* A slice of bread should be equivalent to one slice of toast bread, which weigh 30g.
* References yoghurt must weigh 240 g.
* Freely you can add to food pepper, lemon, vinegar, fresh herbs (dill, mint, parsley, basil, etc.), mustard, spices.
* You can also drink coffee, tea or other beverages without sugar and milk, as well
and light refreshments in moderation. If now you can not drink your coffee alone, just take a day, in which you can add 1 teaspoon sugar (20 calories) and some milk light.
* The meat you choose should be clean.
* Do not be fooled by the healthy foods (fruits, juices, olive oil), is not necessarily dietary when consumed in quantities. Therefore, follow all quantities recommends your diet.

Two tips that will contribute to success
1. Sleep sufficiently: Lack of sleep can cause various problems, such as to deregulate the leptin and ghrelin hormones that play a role in appetite control and on satiety.
2. Eat your time: This is the time to be holding your meal.
Prolonged contact of the food with the mouth and good digestion allow the brain to timely get the saturation message.

INDICATIVE WEEKLY diet 1300-1400 CALORIES

Monday healthy figures tips

Breakfast
1 cup milk (1.5% fat) and 1/2 cup of tea breakfast cereals
Brunch
1 apple
Lunch
One serving of fish (grilled or boiled) with salad and 1 slice whole wheat bread (or 1 small potato, boiled or baked)
Afternoon
Yoghurt (2% fat) and 1 fruit
evening
1 toast (brown bread without butter) with tomato and 30 g. cheese (ricotta or cottage kiki or type) and 1 small green salad
or
Dako (one nut wholemeal with 60 gr. Ricotta  cheese or cottage kiki or type, tomato and oregano) and 1 small green salad

Tuesday healthy figures tips

Breakfast
1 cup milk (1.5% fat) and 1 small slice of wholemeal bread with 1 teaspoon honey
Brunch
shortly grapes
Lunch
Peas or okra or green beans or eggplant (1 serving with 1 tablespoon olive oil) and 60 g. cheese (ricotta or kiki Domokos or cottage cheese) or 30 g. feta cheese and 1 slice whole wheat bread
Afternoon
Yoghurt (2% fat) 1 tablespoon unsalted nuts
evening
1 large salad with chicken (seasonal vegetables, 1/4 chicken breast boiled or roasted,
1 tablespoon olive oil) and 1 slice whole wheat bread

Wednesday healthy figures tips

Breakfast
1 glass of fresh orange juice and 1 slice wholemeal bread with 30 g. cheese
and 1 slice turkey
Brunch
3 prunes
Lunch
1 medium serving of chicken breast (grilled or boiled) with salad and 1 slice whole wheat bread (or 1/2 cup of rice)
Afternoon
1 jelly without sugar
evening
1 fruit (2-3 fruit) 1 yoghurt (2% fat) and 1 tablespoon whole grains

Thursday healthy figures tips

Breakfast
1 cup milk (1.5% fat) and 1 small bagel Thessaloniki
Brunch
1/2 banana
Lunch
Lentils or chickpeas or beans soup (1½ serving ladle, cooked with 1 tablespoon olive oil) and 60 g. cheese (ricotta or kiki Domokos or cottage cheese) or 30 g. feta cheese and 1 slice whole wheat bread
Afternoon
Yoghurt (2% fat) 1 tablespoon unsalted nuts
evening
1 large green salad, one boiled egg and 1 slice whole wheat bread

Friday healthy figures tips
Breakfast
1 yoghurt (2% fat) and 1 fruit
Brunch
1 pear
Lunch
Macaroni (1½ cup cooked or about 80 g. Raw) with fresh tomato sauce, 1 teaspoon olive oil and 1 tablespoon grated cheese (or 30 g. Fat cheese) and 1 small salad
Afternoon
2 ryzogkofretes or 2 barley rusks (bites) with 4-5 small olives
evening
1 burger grilled (or 1 small fillet grilled chicken) and salad

Saturday healthy figures tips
Breakfast
1 small pancake (with 30 g. Cream cheese and 1 teaspoon of honey) and 1 glass of freshly squeezed fruit juice
Brunch
1 kiwi
Lunch
2 burgers turkey fillet, salad and 1 slice whole wheat bread (or 1 small potato boiled or roasted or 1/2 cup of rice)
Afternoon
1 yoghurt (2% fat)
evening
1 bowl of vegetable soup (tomato, onion, carrot, pepper, garlic, oregano, basil, 1 tablespoon olive oil) with 1 slice wholemeal bread with 1 tablespoon kiki

Sunday healthy figures tips
Breakfast
1 poached egg with 1 slice of bread and 1 orange
Brunch
1 yoghurt (2% fat)
Lunch
120 g. roast beef fillet (or tenderloin) with 1/2 cup rice and green salad
Afternoon
1-2 dried fruit
evening
Mushrooms baked (free amount) with 1 medium baked potato drained, 30 g. cheese (ricotta or cottage kiki or type) and 1 green salad

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