New Silhouette After Christmas 2016 Healthy Figures

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New Silhouette After Christmas 2017 Healthy FiguresA balanced and hearty diet to lose not only the weight probably took days of Easter, but also to be in shape before hitting the beach.

Thinking too like me? Probably yes, since according to surveys losing kilos is one of the most frequent decisions tend to get after the holidays or in view of the summer. We say, then, usually, “I will eat a little more now on holidays, you will enjoy my favorite candy, I will drink and no glass above. And then nothing. I promise myself that I will start dieting. I will now begin the summer I will be no longer another man. ” The necessary, of course, to begin a diet and maintain it is not so much time landmark that would put, say Monday, the proton mini or our birthday, or conditions generally below which will take the decision, but to we have actually decided. Because however, and conditions help to give us an extra boost, and let us have a good -Risorgimento diet and hygiene,Christmas 2016 in our hands to manage easier to achieve our goal.

Do not forget
* Always prefer whole grain foods, as fibre would please by easier and faster.
* To add up to two (three if I’m male) tablespoons olive oil in my meals.
* Do not skip any meal and definitely eat five meals a day.
* A fish fillet, 1 piece of chicken breast, 2 slices turkey, 2 eggs give us all about 20g. proteins (in case I want to replace the protein in any of the meals with another that I like most, eg fish with chicken).
* Supply on time all you need to prepare and cook meals
The next day.
* Do I drink a lot of water.
* To choose any exercise you like, three hours a week.
* Always eat salad with my meals.
* To avoid the consumption of salt.
* To eat fruit every day.

Christmas 2016

Diet 2 weeks
The following diet gives us 1,600 calories daily and quantities targeting women. If a man wants to follow the same diet, we need to add one additional daily fruit, 1 tablespoon olive oil and 30 g. protein. We lose 1-1½ pounds a week and we can follow it until you lose the weight we desire.

1st week

1st day
Breakfast: 1 cup milk (1.5% fat) and 30 g. breakfast cereals
Snack: 1 season fruit
Lunch: 120 g. Chicken fillet grilled or boiled with lettuce salad and 1 cup basmati rice (or American type) or wholemeal pasta
Afternoon: 1 yogurt (2% fat)
Dinner: 60 g. white cheese (12% fat) or 100 g. cottage cheese with cucumber-tomato salad and two toast

Day 2
Breakfast: 1 boiled egg, 30 g. cheese and 2 toast
Snack: 1 season fruit
Lunch: 60 g. tonne (or 5-6 medium shrimp) and one salad
Afternoon: 2 Type digestive biscuits
Dinner: 90 g. smoked salmon with salad cucumber-tomato and 2 toasts

3rd day
Breakfast: 2 toast with margarine and jam without sugar
Snack: 1 fruit and 8 almonds
Lunch: 1 giouvarlakia portion with less rice than usual and lettuce salad or greens
Afternoon: 1 fruit or 1 low-fat yoghurt
Dinner: one toast with cheese and a tomato salad

day 4
Breakfast: 1 cup milk (1.5% fat) and 30 g. breakfast cereals
Snack: 1 egg and 1 nut-Dacia wholemeal
Lunch: 1 serving greasy food (green beans, okra or beam) and 60 g. cheese
Afternoon: 1 bar cereal
Dinner: two skewers of chicken with salad and 1 small pie of lean wholemeal

5th day
Breakfast: 1 yoghurt (2% fat) with 1 tablespoon honey
Snack: 3 dried fruit (eg apricots, plums, figs etc.)
Lunch: 150 g. Grilled fish fillet with salad greens or variety of boiled vegetables
Afternoon: 1 bowl of homemade fruit compote with natural juice
Dinner: one toast with cheese, turkey and tomatoes and 1 cup of milk (1.5% fat)

6th day
Breakfast: 1 toast with black bread, turkey and cheese
Snack: 1 fruit and 8 almonds
Lunch: 1 tuna salad with lettuce and two nut-Dacia (or 2/3 cup of rice or two
small potatoes boiled)
Afternoon: 1 low-fat yoghurt
Dinner: 2 eggs scrambled or boiled with salad and two toast (or 1 slice of bread)

7th day
Breakfast: 1 boiled egg, 30 g. cheese and 2 toast
Snack: 1 fruit and 8 almonds
Lunch: 1 cup lentils (250 g.) with 60 g. cheese and salad with seasonal vegetables
Afternoon: 1 season fruit
Dinner: 1 small chicken fillet roasted or boiled, salad and 2 toast (or 1 slice of bread)

2nd week

Day 1
Breakfast: 1 yoghurt (2% fat) and 30 g. breakfast cereals
Brunch: 3 dried fruit (eg apricots, plums, figs, etc.)
Lunch: 3 small skewers of chicken with cabbage-carrot salad and 1 cup basmati rice (or American type) or wholemeal pasta
Afternoon: 1 season fruit
Dinner: 2 slices of turkey (or 1 egg and 30 g. cheese) with cucumber-tomato salad and two toast

day 2
Breakfast: 1 boiled egg, 30 g. cheese and 2 toast
Snack: 1 cereal bar
Lunch: 180 g. wholemeal pasta with tomato and 60 g. cheese and 1 large green salad (or boiled greens)
Afternoon: 1 season fruit
Dinner: 90 g. tuna with cucumber salad tomatoes and two toasted bread

3rd day
Breakfast: two toast with margarine and jam without sugar
Snack: 1 fruit and 8 almonds
Lunch: two hamburger (120 g.) with 1 large lettuce salad (or cabbage-carrot) and 2 toasted bread
Afternoon: 1 fruit or 1 low-fat yoghurt
Dinner: 1 do with cheese and tomato

4th day
Breakfast: 1 cup milk (1.5% fat) and 30 g. breakfast cereals
Snack: 1 egg and 1 wholemeal rusk Lunch
1 serving greasy food (green beans, okra or beam) and 60 g. cheese
Afternoon: 1 season fruit
Dinner: 2 chicken skewers with salad and 1 small pie of lean wholemeal

5th day
Breakfast: 1 yoghurt (2% fat) with 1 tablespoon honey
Snack: 3 dried fruit (eg apricots, plums, figs etc.)
Lunch: 150 g. Grilled fish fillet with salad greens (or variety of boiled vegetables)
Afternoon: 1 fruit
Dinner: one toast with cheese, turkey and tomatoes and 1 cup of milk (1.5% fat)

6th day
Breakfast: 1 toast with black bread, turkey and cheese
Snack: 1 fruit and 8 almonds
Lunch: 1 tuna salad with lettuce and 2 biscuits (or 2/3 cup of rice or two small potatoes boiled)
Afternoon: 1 season fruit
Dinner: 2 eggs boiled or scrambled eggs with toast salad and 2 (or 1 slice of bread)

7th day  healthy figures 
Breakfast:
1 boiled egg, 30 g. cheese and 2 toast
Snack: 1 fruit and 8 almonds
Lunch: 1 cup beans (250 gr.) chickpeas or 60 g. cheese and salad with seasonal vegetables
Afternoon: 1 low-fat yoghurt
Dinner: 1 grilled burgers, salad and 2 toast (or 1 slice of bread)

THANKS FOR THE COOPERATION Mrs GRACE DIMOSTHENOPOULO, MMedSci.SRD, clinical dietitian biologist, member the Board Study of Risk Factors for Vascular Diseases Society (E.M.Pa.K.A.N), healthy figures 

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