It is recommended to follow this diet for two weeks, regardless of the season. Energy capacity diet - 1,100 calories for women and 1500 - for men. Alternate options offered to get the full range of vitamins and minerals.
General rules: Eat plenty of vegetables -prigotovlennymi steamed, boiled or raw - from "unlimited" set. But forget about the oil! Refuel only vegetables with lemon juice or herbal spices.
Breakfasts (alternate proposed options):
a) 25 grams of oatmeal cooked in water with the addition of a sugar substitute, half a cup of skim milk, an apple, orange, pear, or some strawberries;
b) 25 g of cereal, 140 ml of skim milk in excess of the normal daily allowance;
c) one of the toast bread with 100 g of cooked beans;
d) two fish cakes, grilled, baked tomato, one crispbread.
Lunch (alternate proposed options):
a) crunchy bun or a sandwich of two slices of bread with one of the following excipients: 25 g cheese "cheddar", one teaspoon pickles; 75 g of tuna, cucumber; 75 g of cottage cheese, a banana; 50 grams of ham, tomato, mustard; a sandwich, you can add a cup of low-fat soft cheese or yogurt jar crab pate, a bag of chips or crispy biscuits;
b) 200 g potatoes, cooked in their skins, 150 g of cooked beans;
c) two slices of bread with a big portion of salad from "unlimited" set, 75 g of shrimp, 175 g fresh strawberries;
d) low-calorie soup plate, 100 g fillet of mackerel, salad and a slice of bread with greased with margarine;
d) a cheeseburger from "McDonald's", one apple.
Dinners (alternate proposed options):
a) 125 g chop circle of pineapple, 125 g potatoes, boiled in their jackets, one teaspoon of margarine;
b) 250 grams of fried or grilled chicken (without skin), two slices of roasted potatoes, a large portion of salad;
c) 200 g fillet of sole, steamed, 125 g of chips;
d) two fish cakes, 75 g of potato croquettes, two teaspoons of cooked beans;
d) one fish sticks, bag of chips (100 g), 50 g of peas.
Desserts:
Choose from a proposed list of two kinds of fruit: apple, orange, pear, peach small, 125 g cherries, two small kiwis, 75 g of grapes, 75 g of fresh pineapple, 175 g raspberries or strawberries, two mandarin.
Fruit can replace one glass of wine, two glasses of an aperitif or two crispbread with 12 g of grated Edam cheese.
Representatives of the stronger sex can complement your daily menu with two slices of bread with margarine smeared, 250 ml of light or dark beer and some fruit from the proposed set.
Calorie Counter fries (calorie per serving contains 25 grams):
thick, deep-fried potato slices homemade - 65 calories;
thin slices of homemade - 80 calories.