What most people need is a simple diet for weight loss. The plan must be simple and efficient to force the body convert excess fat into energy. Below is a schedule based on 6 small meals per day to keep your body manages metabolism properly. This diet can be adjusted for variation, so that does not trigger a binge on junk food caused by boredom
This simple diet to lose 1-2 pounds per week, it can be used until your goal is reached. Increase the amount of exercise every day, if you find that you do not lose fat fast anytime. Below options portions of a person
BREAKFAST (option 1) -. . -ALL Protein diett– 4-5 scrambled eggs white. Plus a portion of the following: low fat or fat free milk / yogurt / cottage cheese / 4oz. of turkey or chicken breast. Vegans and vegetarians can substitute soy products that are high in protein
BREAKFAST (option 2) -. . Loud fiber diett– 1 serving of fruit or a portion of carbohydrates. For example, a medium-sized fruit, 1 serving oatmeal, brown rice, oatmeal, whole grain cereal
BREAKFAST (option 3) – NON-starch KOSTHOLD–. . Unlimited servings of non-starchy vegetables such as cucumbers, tomatoes, mushrooms ,. .
fat-free dressing or vinegar can be used to enhance the flavor
MID morgensnacks– 1oz. of nuts (ie pumpkin seeds, walnuts, sunflower seeds, almonds) or a medium-sized piece of fresh fruit
LUNCH (Option 1) -. . -ALL Protein diett– 1 serving of fat free or low fat cottage cheese, yogurt. Or 4oz. of lean cuts or lean meat. Example: chicken, turkey breast or steak. To avoid boredom, you can rotate options
LUNCH (option 2) -. . Loud fiber diett– 1 medium fresh fruit
LUNCH (option 3) – ALL carbohydrate diett– 1/2 to 1 cup of whole wheat pasta or brown rice. Or a medium baked sweet potato or potato. Unlimited vegetables can be eaten without using fat sauces or dressings
MID AFTERNOON SNACK -. . -1 Cup of lean protein.
Any of protein foods, including those mentioned above can be consumed here. Or unlimited portion of fruit and vegetables, non-fat dressings, dips and sauces
dinner -. . -2 Servings of lean protein. Plus unlimited amounts of vegetables. Good vegetable choices: cabbage, broccoli, cauliflower, spinach, carrots, eggplants or mixed green salad. Gentle season them with spices, herbs, lemon juice and salt and pepper. Try not to use margarine or butter, high fat sauces because they put too much calories, and with virtually no nutritional value.
You can cut down the portions of carbohydrates and fiber. But not reduce protein intake, because we do not want to lose muscle, only the fat.
Tips and Warnings
Parts size is typically limited to 1 / 2-1 cup.
1oz. (One gram) is about 1/4 cup.
Canned fruit is not recommended because of the high sugar content and low in fiber.