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Bikini Plan: Lose 4 kilos before summer

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A weekly health diet plan. Ready to follow by a nutritionist, has tasty dishes that will make you reach January with a renewed body.

 

To achieve the ideal weight forgets the “diet” and focus on the gradual change in eating habits and lifestyle. Therefore, the menu presented is only a guide. It shows what could eat for a week and once completed, we can repeat.

With this plan, you usually lose an average of 2 kilos per month, about 500 grams per week is fine. Still, the pace of decline will depend on the level of overweight, adherence to dietary patterns and physical activity.

The menu is only a guide, for personalized treatment should consult a licensed nutritionist.

MONDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice of bread bran or whole (not roasted) with 1 tablespoon of white fat cheese and dessert 1 tablespoon size of light jam + 1 fresh fruit.

Midmorning

1 bottle of flavored sugar water (500-600 cm3) + 1 cereal bar.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (oil, with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 chicken breast (size of the palm) Grilled or oven + 1 fresh fruit.

Afternoon

1 instantaneous cappuccino light or other infusion (bitter or sweetener) + 1 single packet of biscuits (eg oat of 4). 

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with light salut cheese (a portion the size of a music cassette) and tomato (pizzeta).

Dinner

1 bowl of soup, instant soup or homemade vegetable light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 slice of cake with tuna and vegetables (with a lid alone) + one low-calorie dessert or pudding.

TUESDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 slices of bran or bran and gluten dessert with 2 tablespoons low-fat cheese and jam the same amount of light size + 1 fat yogurt in pot boy.

Midmorning

1 bottle of soda light + 1 nougat school type.

Lunch

1 bowl of instant soup broth or vegetable salad light + number, 1 egg and 2 sausages Light (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 pot (cup) of fruit salad or cocktail light fruit.

Afternoon

Infusion choice + 1 slice of low fat cheese bread.

Picnic

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 figazza comprehensive Arab danbo with 1 slice of low-fat cheese and 1 slice ham natural (tan).

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 churrasco rump, sirloin or other lean meat (palm hand size ) Grilled + 1 fresh fruit.

WEDNESDAY 

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves of fruit a light naturally ( peach or pear).

Midmorning

1 single carton of skim milk with fruit juice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 slice of lean roast beef (size poses cup and 1 cm thick) + 1 fresh fruit.

Afternoon

1 instantaneous capucchino light or other infusion + 1 cereal bar.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + Comprehensive Chinese-style noodles (1 plate size dessert cooked noodles and assorted vegetables (eggplant, zucchini, bell pepper, onion, carrot) sauteed with vegetable spray olive flavor + 1 jar of jelly light with chunks of fruit.

 

THURSDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 medium toasted bran or bran and gluten + 1 pot of fruit salad.

Midmorning

1 single carton of light + 1 egg juice.

Lunch

1 bowl of soup or instant soup light + green salad several, 1 cup tea size of cooked brown rice, 1 cup tea size of peas or other legumes (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 low-calorie dessert or pudding.

Afternoon

1 instantaneous capucchino light or other infusion + 1 slice of low fat cheese danbo and 1 slice of ham or tenderloin naturally.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza 1 feta cheese and lean danbo + 1 tomato slice fresh fruit.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice or vegetables steamed (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 Milanese homemade baked chicken (palm size hand) + 1 low fat yogurt with fruit in pot boy.

FRIDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette port salut cheese type light + 1 fresh fruit.

Midmorning

1 bottle of flavored water without sugar + 1 gingerbread rice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 part pascualina cake (with one cap) + 1 pot of fruit salad or fruit cocktail light.

Afternoon

Infusion choice + 1 cereal bar light.

 Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 1 pot boy nonfat yogurt.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 fish fillet (hand size) grilled or oven + 1 container of light jelly with fruit pieces.

 

SATURDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 + 1 large crescent shaped fruit.

Midmorning

1 large glass of soda light + 1 slice of low fat cheese danbo.

Lunch

1 bowl of instant soup broth or light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 1 breaded soy feta cheese and tomato + 1 fresh fruit.

Afternoon

Liquid choice + 1 single pot of iced light

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of nonfat cottage cheese and 1 tablespoon sized light dessert jam.

Dinner

1 bowl of soup, instant soup or light salad + homemade vegetable choice (ditto dressing) + 2 servings of pizza stone or 1 slice of pizza and 1 + 1 fresh fruit pie.

 

SUNDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light + 1 pot boy fat yogurt.

Midmorning

1 or 2 glasses of light palm juice + 2 or 1 cup cherry tomatoes.

Lunch

1 bowl of soup or instant soup light + mixed salad choice (ditto dressing) + 1 portion of ravioli with vegetables and ricotta (mean iron) with pink sauce (1 cup tea size filetto + ½ pot of cream 0%) and 1 tablespoon sopera flush grated cheese mousse light light + 1.

Afternoon

1 instantaneous capucchino light or other infusion + 2 plums president.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves fruit a light natural.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice (ditto dressing) + 1 red medium roast, stuffed with lean ground beef (portion burger size), egg, onion, garlic, half a can of corn grain and spices + 1 pot of fruit salad.

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Trying To Lose Weight?

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trying food

Don’t Overlook These Important Factors

trying foodBasically, burning fat means taking in fewer calories from food than you burn off through your everyday activities or through exercise. After eating a 350-calorie meal and then burning 500 calories through an intense workout, the 150-calorie deficit would represent weight loss. If you keep the calorie expenditure higher than the calorie intake, then you will continue to lose weight. Below are other considerations or aspects of weight loss that you should not overlook.

Include An Exercise Regimen

Exercise. Like it or not, a weight-loss program would not be complete if it doesn’t include an exercise regimen. You can lose weight through a proper diet but weight reduction will be greatly accelerated if you combine it with exercise. Ideally your workout routine should be a combination of cardiovascular exercise and weight-lifting (resistance training). Many fitness experts recommend a minimum of at least 30 minutes exercise three or four times a week.

Calorie intake, food choices. It’s easy to see that you have to reduce the amount of food that you eat in terms of their caloric content. Foods with bad fats (LDL) should be removed from the diet and replaced with foods containing good cholesterol (HDL).

Eat Smaller Portions

Eating five to eight small meals in the course of a day is an effective weight-loss strategy. This will keep the body’s glucose level and flow of nutrients stable and prevent food binges.

Avoiding processed foods that contain chemical preservatives and flavor enhancers will enable your body to concentrate on getting rid of fat instead of the chemicals.

Oxygen. We usually think of oxygen only in terms of the air we breathe and as a component of water. Another reason why we need oxygen is that it moves the toxins from the blood stream. If we lack oxygen in our blood (90% saturation level or lower), our mood and stamina are adversely affected because our brain is not getting enough oxygen to function efficiently. Lacking the stamina and not being in the proper frame of mind will make it hard for us to maintain a weight loss plan. Cardio exercise and deep breathing will boost oxygen levels and facilitate elimination of toxic materials and fat from the body.

Keep Hydrated It’s Essential

Water and Weight Loss. The importance of drinking plenty of water for weight reduction is not readily seen. Actually keeping hydrated is essential to your health. Just the fact that our bodies are composed of up to 70% water is an indication of how vital it is. Your body needs water to flush out waste material, including fat, from your body. You also need to replace the water your body loses through sweat, especially when you’re working out.

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Top Diet Plan Secrets

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Magic Secrets That Will Have You Shedding Pounds

diet planDo any true diet plan secrets exist out there? Or are they purely myths? I’m talking about the magic secret that will have people shedding pounds quickly and easily while the rest of us sit around eating our lettuce. Well the answer to this is both yes, and then no. It really depends on your point of view. But truly successful diets do have some of the same general characteristics.

Crash Diets Are A Disaster

If you like disasters, then try one of those ‘crash course’ diets. Or try drinking some kind of Chinese tea for a week and see if that works. The sad part about these is that your body is going to think it’s in a state of starvation. And you won’t be losing any pounds. What you end up doing is cannibalizing the muscle mass. This will cause your metabolism to slow down. And once you start back on your regular eating routine, anything you may have lost comes right back. And now you’re more likely to keep it on.

The same thing applies to diets that only include one or two food types for all three meals. Your body doesn’t get the necessary nutrients it needs to operate properly. And once you fall off the wagon on one of these diets, you’ll more than likely celebrate with a half gallon of rocky road ice cream. And then any progress you might have made is gone for good.

Here’s the bottom line. Crash diets are not good for you, and are ill-advised. Andy good and successful diet will be one that is done over the long term. The progress is slow and steady, but it works if you can be consistent with it.

Eat Fresh and Stay Away from Processed Foods

Some of your best proven diets have certain aspects in common. Some of these are medium to high protein foods, some simple carbs, and little or none of the bad fats. You also find they have a proper amount of fiber and are alcohol free.

Some of the things you want to stay away from are white flour-based foods and highly processed foods. Keep away from simple carbs like sugars. Whenever your blood sugar rises like after drinking a soda, then the body release insulin to manage the sugar. The insulin throws the body into fat storage mode, and you’ll lose any progress you were making losing fat.

Keep Away From Bad Fats & Junk Food

Always steer clear of bad fats, like trans-fats. French fries are bad for this. It’s like they were created specifically for congesting the cardiovascular system. People do need fat to survive, but we need the good kinds, that come from fish and seeds, and nuts and olive oil.

When you eat fiber, you find it’s very filling. This lessens your hunger and enables you to eat less. It also is good for helping with digestion, and it slows the release of the simple carbs into the blood. A smaller sugar increase means a smaller insulin release, which allows your body to keep burning fat.

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