Συμβουλές για γονείς

An effective and realistic diet!

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lady with lettuceIt is now well known that chemical or express diets are not good for our body or our health.

 

It isn't good neither to spoil our mood, nor to exhaust our body, without a substantial result.

Usually, the result of diets that promise fast weight loss does not last, because as soon as we eat something different, the weight returns immediately, and because our metabolism is damaged, extra pounds are usually added.

So keep in mind that when someone loses a lot of weight in a few days, it means that their body has only eliminated fluids and has lost valuable muscle tissue from their body. But fat?

Since everyone's goal is to get a shapely silhouette, we suggest a nutritious healthy suggestion, different and realistic!

Follow it and you will see results essentially as the pounds will be lost and the points will be reduced.

But the most important thing is that you will learn to eat healthy and no matter how many kilos you lose, they will not come back.

 

Weekly Nutritional Proposal

The nutritional proposal below includes 4 meals a day, with healthy foods, easily cooked. So go ahead and get the results visible from the first week.

 

For your Breakfast choose one of the following:

1 glass of orange juice & 1 toast with black bread and low-fat cheese. (If you are allergic to cheese, you can replace it with boiled turkey) or,
Cereals with milk 0% -1.5% (The amount of cereals should be 1-2 handfuls) or,
1 glass of milk 0% -1.5% along with 2 rye breadcrumbs, 1 teaspoon honey and a fruit.

 

For your Lunch choose one of the following:

  •  Fish (grilled or boiled), 1 large or regular bowl of vegetables, 1 slice of black bread & low-fat cheese. weight loss easily
  • Chicken breast (boiled or roasted), with 1 regular vegetable bowl, 1 slice of black bread & low fat cheese.
  • Beef (steak or fillet) or 1 burger (boiled or grilled) 1 large or regular bowl of vegetables, 1 slice of black bread & low-fat cheese. 
  • *The burger should contain: minced meat, 1 rye toast, 1 egg white and many spices.

  • Beans or artichokes or peas or okra, with fresh tomato sauce, 1 tablespoon oil (for each serving), 1 slice of black bread and low-fat cheese.
  • * For peas, if you wish not to use tomatoes at all. It is just as delicious in this way.

  • Choose spinach or green rice or kale, cabbage or spinach, with fresh tomato sauce, 1 tablespoon oil (for each serving), 1 slice of black bread and low-fat cheese.

 

For your Dinner choose one of the following:

  • Tuna salad with tuna fillet (in water or oil), 1 regular vegetable bowl, a little Light mayonnaise and 1 slice of black bread.
     
  • A round nut (Cretan dakos), 1 tablespoon oil, grated tomato, 1 slice of feta (equal to a matchbox), onion and spices.
     
  • Omelette with a little oil in the pan and 1 slice of black bread. (Omelette Ingredients: 1 egg yolk, 3 egg whites, 1-2 slices of turkey and low-fat cheese. Optionally you can add: pepper, onion or mushrooms).
     
  • Chicken breast (boiled or roasted) or burger (boiled or roasted) or fish or beef (steak or fillet), with 1 regular vegetable bowl, 1 slice of black bread. Prefer this option for night outs as well).
     
  • A medium size Arabic pie or tortija, with tomato, lettuce, pepper and cream cheese.

 

Snack chicken with vegetables

1 yogurt 0% or 2% or,
1 fruit or,
1 cereal bar (avoid chocolate bars for at least the 1st week) or,
1-2 chrysanthemums or,
 7-10 white almonds

 

Useful Tips

  • You can eat plenty of cucumber if you are hungry.
  • Consumption of oil should be 2-3 tablespoons of olive oil per day. (Individually)
  • Coffee is allowed, but with just a bit of sugar!
  • Drink 1-2 cups of green tea during the day. Helps detoxifying the body and reduces cellulite!
  • One day a week you can eat whatever you like. Be careful, however, not to overdo it!
  • Drink at least 8-10 glasses of water. The more you drink the better!
  • 15-30 minutes of walking every day will refresh you and help you in your endeavor.

 

Good Luck!

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