One Diet Project Healthy Figures

293

 

Girl eating

A diet that fits our colors either wants to lose a few pounds  figures or a lot or trying to get used to eating healthy and balanced.

The diet that follows is not part of the fad diets do not promise miracles and will not reveal a closely guarded secret that will make us all -with some magical way- lose those pounds dreamed. The diet that follows is based on the Mediterranean diet are healthy, balanced and addressed to anyone who wants to lose weight safely without retake just started eating more. This is a diet that can be followed easily by cooking for the whole family, even permanently, to reduce and/or maintain your weight, but also to have our health indicators always good. If we can combine this program with mild regular exercise, eg swimming, walking, running, cycling the results will be spectacular.

Useful instructions
* For lunch choose: 1 time a week red meat (beef or pork), 3 times a week, chicken or fish 3 times a week vegetables or legumes.
* For dinner we choose what we want, regardless of what we eat at noon. We arrange But evening not eat more than one time per week red meat.
* Caring for the bread that came with our meals to be whole grain.
* The amounts of red meat, chicken, turkey, fish and vegetables cooked calculated.
* The 1 fruit corresponds to 1 pear or 1 apple or 3 apricots or 1 peach or
1 nectarine or 5 strawberries or 2 figs or 1 slice of watermelon (or melon) or 12 berries grapes (or cherries) or 1 banana or 1 orange or 2 small tangerines or 1 grapefruit.
* All salads and foods we consume daily 6 teaspoons olive oil in total.
* The drinks, tea, coffee and soft drinks we consume care not contain sugar (you can use either sugar substitutes or other ways to “spice” our drinks, eg putting lemon, cinnamon, etc.).
* As it is appropriate to limit the salt, favouring impoundments and also health costs, we can, to flavour our dishes, we use oregano, lemon, vinegar, onion and various spices.
* When referring to cheese, we mean cottage cheese with low fat.

1,600 calorie diet / figures

Breakfast
1 cup milk (1.5%) or 1 yoghurt (2%), with 1 slice (30 g.) Black bread or 1 individual bread or 30 g. cereals high in fibre or two rye toast, and coffee or another drink unsweetened

Brunch
1 season fruit

Lunch
* 120 g. skinless chicken breast, roasted or boiled, with 1½ cup pasta (cooked), and one with green lettuce salad (free amount) or
* 120 g. lean fish, roasted or boiled, with 3 medium boiled or baked potatoes (size egg, 100 g. each), and with 1 cup cooked greens or
* 120 g. beef without visible fat, roasted, 1 cup rice (cooked), and one with tomato-cucumber salad (1 cup) or
1 cup legumes (lentils or beans) with 90 g. skim cheese and 1 slice of bread, and greens with 1 cup (cooked) or
1 cup green beans (cooked) with 90 g. low-fat cheese and one slice of bread, and with
* tomato-cucumber salad (1 cup) or
* 120 g. pork with 1 cup peas (cooked) and 1 slice of bread, and one with tomato-cucumber salad (1 cup) or
* 120 g. turkey breast, skinless, roasted, with 1½ cup okra (cooked)
and 1 slice of bread, and one with green lettuce salad (free amount) or
1 cup brim (cooked) 120 g. cheese low in fat, and with one tomato-cucumber salad (1 cup) or
1 cup okra (cooked) 120 g. low-fat cheese or skinless chicken breast grilled or boiled, and one slice of bread, and one with tomato-cucumber salad (1 cup) or
1 cup spinach (cooked) 120 g. cheese low in fat, and with 1 tomato-cucumber salad (1 cup) or
1 cup eggplant (cooked in the pot or imam) with 120 g. cheese low
in fat and 1 slice of bread, and one with tomato-cucumber salad (1 cup) or
* 1 stuffed vegetable healthy  (of your choice) with 120 g. cheese low in fat, and with one tomato-cucumber salad (1 cup)

Afternoon
1 season fruit

Dinner
* 60 g. skinless chicken breast, boiled or grilled, 2 potatoes (size egg, 100 g. each) and 1 slice of bread, and with one lettuce salad (free amount) or
* 60 g. tonne with 3 boiled potatoes (egg size, 100 g. each), and one with salad of boiled vegetables (zucchini, greens, broccoli, cauliflower) or
* 60 g. veal with 1½ cup rice or pasta (cooked) or
* 1 barley rusk with 2 cheese slices low-fat, 1 slice turkey and lettuce salad with one free quantity or
* 2 boiled eggs with 30g. cheese and 1 cup of rice or pasta 1½ cup (cooked), and with one lettuce salad free quantity or
* 90 g. burgers grilled with 2 potatoes (size egg, 100 g. each) and 1 slice of bread, and with 1 lettuce salad (free amount) or
* 60 g. roast pork with 1 cup peas (or 1 cup of green beans or 3 small roast potatoes)

before bedtime
1 cup milk with 1.5% fat or 1 yoghurt 2% fat

Diet for men (2,000 calories)

Breakfast
1 cup milk (1, 5%) or 1 yoghurt (2%), along with 2 slices (30 g.) black bread or 1 micron or nut 60g. cereals high in fibre or bun 1 Thes / Niki and 30g. low-fat cheese or 1 boiled egg, and coffee or another drink unsweetened

Brunch
1 season fruit

Lunch
* 150 g. chicken breasts, skinless, roasted or boiled, with 1½ cup pasta (cooked) and 1 salad with green lettuce (free amount) and 1 slice of bread or
* 150 g. lean fish, roasted or boiled, with 3 medium boiled or baked potatoes (size egg, 100 g. each), and with 1½ cup greens (cooked) and 1 slice of bread or
* 150 g. beef without visible fat, roasted, 1 cup rice (cooked) and
1 slice of bread, and one with tomato-cucumber salad (1½ cup) or
* 1½ cup of legumes (lentils or beans, cooked) with 90 g. skim cheese and 1 slice of bread, and greens with 1½ cup (cooked) or
* 1½ cup green beans 120 g. low-fat cheese and one slice of bread, and one with tomato-cucumber salad (1½ cup) or
* 150 g. pork meat with 1½ cup peas (cooked) and 1 slice of bread, and one with tomato-cucumber salad (1½ cup) or
* 150 g. roasted turkey breast, skinless, with 1½ cup okra (cooked) and 1 slice of bread, and one with cabbage-carrot salad (1½ cup) or
* 1½ cup brim with 120 g. low-fat cheese and one slice of bread, 1 tomato-cucumber salad (1½ cup) or
* 1½ cup okra (cooked) 120 g. low-fat cheese and one slice of bread, and one with tomato-cucumber salad (1½ cup) or
* 1½ cup spinach (cooked) 120 g. low-fat cheese and one slice of bread, and salad with 1 tomato-cucumber (1½ cup) or
* 1½ cup eggplant (cooked or imam) with 120 g. low-fat cheese and one slice of bread, and one with tomato-cucumber salad (1½ cup) or healthy figures
* 2 small stuffed vegetables (of your choice, cooked with a little oil) with 120 g. cheese low in fat, and with one tomato-cucumber salad (1½ cup)

Afternoon
1 season fruit

Dinner
* 60 g. skinless chicken breast, roasted or boiled, 2 potatoes (size egg, 100 g. each) and 1 slice of bread, and one with the green salad (free amount) or
* 60 g. tuna with 1 cup corn (cooked) 1/2 cup peas (cooked), and 1 stew or salad
* 60g. beef with 1 cup of rice or 1½ cup pasta (cooked), and with one cabbage salad or
* 1 nut 2 cheese slices low-fat, 1 slice turkey, and with one boiled salad (1½ cup) or
* 2 eggs boiled or omelette (a nonstick pan) with 30 g. cheese and 1 cup of rice or pasta 1½ cup (cooked), and one with salad greens (1½ cup) or
* 90 g. burgers grilled with 2 potatoes (size egg, 100 g. each) and 1 slice of bread, and one with cabbage-carrot salad (1½ cup) or
* 60 g. pork roast with 1 cup peas (cooked) or 1 cup green beans (cooked), and one with tomato-cucumber salad (1½ cup)

Before sleep
* 1 glass of milk with 1.5% fat or 1 yoghurt 2% fat, with 2 toast or
* 1 slice rye bread

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

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