Yoghurt Diet

It is rich in easily assimilated proteins, calcium, phosphorus and vitamins. Buy only those yoghurts which includes alive cultures of germs, which facilitate and they speed up digesting. In this diet, except from mentioned lower fruits, bread and other components, it belongs to eat following kinds of yoghurts: natural with lower fat kontent, fruit with no fat, and fruit with normal fat content. We use this diet for two weeks, it is possible to lose in this time even 5-6 kg.

Note! It 175 g is a half of small yoghurt.

Monday

1st Breakfast: 150 g of natural yoghurt with 2 spoons of cornflakes, big mandarin.

2nd Breakfast: 175 g of natural yoghurt, slice of bread subtly oiled with margarine with one slice of chicken fillet, tomato.

Dinner: 2 cooked potatoes, 100 g of steamed fish fillet, with vegetables ( carrot, parsley, onion, half of celery), glass of salad from white cole with lemon juice, 175 g of natural yoghurt.

Tea: 175 g of no fat natural yoghurt

Supper: Slice of whole-meal bread subtly oiled with margarine, 2 thinn slices of white cheese, 175 g of natural yoghurt, half of grapefruit.

Tuesday

1st Breakfast: 175 g of natural yoghurt with musli, an apple.

2nd Breakfast: 175 g of natural yoghurt mixed with half of glass of tomato juice, and one spoon of tops of parsley, sandwich from slice of bread roll, thinn slice of white cheese and 2 leaves of lettuce.

Dinner: 2 cooked potatoes, 100 g of fried on one spoon of oil chicken breast, 250 g of cooked cauliflower, 175 g of natural yoghurt.

Tea: 175 g of fruit yoghurt.

Supper: Slice of grahama bread subtly oiled with margarine, tomato, half of paprika, 175 g of natural yoghurt.

Wednesday

1st Breakfast: 175 g of fruit yoghurt with one spoon of petal oat, kiwi.

2nd Breakfast: Slice of crispbread with one spoon of cottage cheese, pickled cucumber, 175 g of of natural yoghurt.

Dinner: Cooked potatoe, vegetables strangled on 1 spoon of oil, ( 2 average carrots, half of average celery, half of onion) 100 g of smoked salomon, 175 g of of natural yoghurt.

Tea: 175 g of fruit yoghurt, half of grapefruit.

Supper: 175 g of natural yoghurt mixed with glass of multivegetable juice, slice of crispbread with one spoon of cottage cheese.

Thursday

1st Breakfast: 175 g of fruit yoghurt with one spoon of pumpkin pips, an apple.

2nd Breakfast: Slice of roll bread subtly oiled with margarine, with a slice of chicken fillet, fresh cucumber, 175 g of natural yoghurt.

Dinner: 2 cooked potatoes, 100 g of turkey breast fried on 1 spoon of oil, salad from carrot and apples, 175 g of natural yoghurt.

Tea: 175 g of natural no fat yoghurt, pear.

Supper: 175 g of natural yoghurt with half of pepper and a spoon of tops of parsley, slice of grahama bread.

Friday

1st Breakfast: 175 g of natural yoghurt with cornflakes, banana.

2nd Breakfast: Slice of crispbread, 175 g of natural yoghurt with a spoon of chives , tomato.

Dinner: Cooked potatoe, fish fried on 1 spoon of oil, salad from carrot and apples , 250 g of cooked asparagus, 175 g of natural yoghurt.

Tea: 175 g of natural no fat yoghurt, 2 mandarines.

Supper: Cold soup from: 175 g of natural yoghurt, glass of beetroot juice, fresh cucumber, spoon of chives, spoon of dill, boiled egg.

Saturday

1st Breakfast: 175 g of natural yoghurt with a spoon of wheat brans, an apple.

2nd Breakfast: Slice of bread with thinn white cheese, pickled cucumber, 175 g of natural yoghurt.

Dinner: 100 g of chicken breats fried on 1 spoon of oil, 3 spoons of cooked beetroots, 2 cooked potatoes, fresh cucumber, 175 g of natural yoghurt.

Tea: 175 g of fruit no fat yoghurt, kiwi.

Supper: 175 g of natural yoghurt with a half of pepper and tomato, slice of crispbread.

Sunday

1st Breakfast: 175 g of natural yoghurt with a spoon of cornflakes, orange.

2nd Breakfast: Slice of roll bread with a spoon of cottage cheese and chives, half of pepper and 2 leaves of chicory, 175 g of natural yoghurt.

Dinner: 2 cooked potatoes, fish fried on 1 spoon of oil with 2 carrots, half of celery and a half of onion, 3 leaves of lettuce, 175 g of natural yoghurt.

Tea: 175 g of fruit no fat yoghurt, pear.

Supper: 175 g of natural yoghurt mixed with choped cucumber, a spoon of chives, Pinch of garlic salt, slice of crispbread.

Vitamin-Bomb Diet for Weight loss

It is a short diet - it lasts about 3-4 days. The diet is appropriate for a weekend. You can lose 3 kilos and you gain shining hair and better complexion. The basis of a daily menu is a vegetable dip. To make it you have to grate carrots add celeriac, dice one small onion, put th

e mixture into a blender and add 4-5 tomatoes without peel. Blend it all together. Add 1 liter of mineral water. Season with salt and pepper. Pour the mixture into a thermos. Drink one glass of it before each meal.

A sample diet menu:

Breakfast: low-fat cottage cheese (100 g), some radishes.<
Lunch: 2 apples and 1 orange.
Dinner: 1 glass of rice with green peas and corn, add one spoon of butter.
Supper: a bowl of lettuce, 1 tomato, 1 cucumber and 1 onion, 2 wholemeal toasts.

It is good to chill the vegetable dip - it tastes better and gives you the feeling of satiety.

Rice and Apples Diet

It is supposed to be a one day diet that can be undergone once a week. It can a last 3 days as well . Eat 150 g of rice - about a glass, and 0.5 kilos of apples – about 3-4 apples, a day. You have to divide rice and apples into 5-7 portions and eat together or separately - as a salad.

Protein Diet for Weight loss

You can lose 4 kilos in 4 weeks. It is comprised of a hearty breakfast, a meat dinner and a dairy supper. It contains fruit and vegetable salads. In spite of the plentiful of food, you are getting slimmer. Just try and check how easy it is.

Your everyday menu should include 4 meals. They have to contain lean meat, cold luncheon meat, eggs, cheese and all kind of dairy products- that supply your body with protein. Rice, potatoes, pasta and groats will help you to consolidate your weight in the further phase. Start each day with a cup of herbal tea , and drink about 2 liters of mineral water between meals. Once a week treat yourself with a dessert- for example a bowl of pudding(123 kcal).

A Sample Protein Diet Menu:

Monday

Breakfast: a cup of fennel tea, 1 glass of milk (2%), 3 toasts with 3 slices of cold sirloin.
Lunch: plain yoghurt (150g), 1 apple.
Dinner: 1 roasted skin-less chicken leg (150 g), carrot and peas salad with a spoon of vegetable oil.
Supper: 2 fried eggs and 2 glasses of string beans.

Tuesday

Breakfast: 1 cup of anise tea, 1 glass of butter-milk, 3 rusks with 3 slices of turkey meat.
Lunch: 1 glass of kefir, 1 grapefruit.
Dinner: an aluminum foil roasted cod (200 g), cooked broccolis (1450 g), diced pepper with lemon juice.
Supper: 2 eggs omelet with 2 slices of cheese, 4 leaves of lettuce with olive oil.

Wednesday

Breakfast: 1 cup of mallow tea, 1 glass of kefir, 2 slices of brown bread, one boiled egg, 1 tomato.
Lunch: homogenized cottage cheese (50g), 2 oranges.
Dinner: baked turkey breast (200 g), cooked beetroots with lemon juice.
Supper: light cottage cheese with 2 spoons of chives and 1 big tomato (50 g).

Thursday

Breakfast: 1 cup of nettle tea, 1 glass of kefir, 2 slices of wholemeal brad with 2 slices of cheese.
Lunch: 1 yoghurt (150 ml), 1 pear.
Supper: baked chicken breast (100g), grilled cucurbit or zucchini.

Friday

Breakfast: 1 cup of burdock tea, coffee with milk (2%), 2 slices of pumpernickel with 2 slices of poultry ham.
Lunch: cottage cheese with strawberries (75 g).
Dinner: pork loin baked with 2 plums (150 g), 2 leeks and tomato salad.
Supper: baked trout (150 g), sauerkraut (100 g) and an apple salad.

Saturday

Breakfast: 1 cup of nettle tea, 1 glass of kefir, 2 slices of bread with low-fat cottage cheese, Ľ smoked mackerel.
Lunch: homogenized vanilla cottage cheese (50 g), 2 mandarins or 1 kiwi.
Dinner: baked chicken breast ( 200 g), cabbage salad (100 g).
Supper: 2 poultry sausages, chicories salad with a spoon of olive oil.

Sunday

Breakfast: 1 cup of mallow tea, 1 glass of milk (2%),a wholemeal roll with 2 slices of cheese and lettuce.
Lunch: kefir (150 g) and 1 apple.
Dinner: cooked chicken breast (100 g), 1 glass of spinach with a spoon of margarine, a sliced tomato with onion.
Supper: baked trout (200 g), celeriac salad with a spoon of grated horseradish.

No Starch Diet for Weight Loss

This diet is also called The London Diet. It was developed by an Englishman- D. Alan Ebringer form The King’s Collage Hospital in London. He discovered that a bowel microbe Klebsiella and HLA-B27 antigen, that can be found in digestion system, are responsible for some of the immune system dysfunctions and the development of ZZSK. The London Diet is suspected to reduce the quantity of the microbe in the digestion system. As a result, it reduces the production of antibodies by the immune system that attack the connective tissues and lead to its degeneration- also called ZZSK. The lower microbe number in a one’s body has a significant influence on diminishing of the disease symptoms. In short, during this diet you should avoid starch and sugar in the meals, or considerably reduce their consumption. Your diet has to be enriched by protein instead.

Reduce the following:

• Bread and flour products;
• Potatoes;
• Pasta;
• Rice;
• Sweet products;
• Other products containing starch.

Increase the following:

• Meat;
• Vegetables;
• Fruit;
• Eggs;
• Cheese;
• Fish.

As you see the diet is very rigorous , but there are some visible results. Some people undergoing the diet, stopped suffering from pain and stiffening. They could cease taking anti-inflammatory drugs without side-effects. Unfortunately, the diet works only with few people. Probably, taking Sulfosalazine (an antibiotic that destroys the microbe) may help in some cases.

My experience with The No-Starch Diet

I decided to execute The NSD for about a month. I restricted rigorously all the rules for two weeks. In the meantime, I tried Sulfosalazyna and quit taking anti-inflammatory drugs- just to try and see the virtual results. The pain and stiffening withdrew almost completely. Unfortunately, it worked only for few days. I ceased using this diet, because of its strict rules. I tried to contrive a menu, but it turned out to be very difficult. I could not replace bread by any other food. What is more, starch is a basic energetic constituent of our diet, and I think its limitation may be dangerous. Anyway, I can recommend this diet. Maybe you will achieve better results. Let me know.

Milk-Free Diet

Milk and other dairy products may cause allergic reaction. Usually infants and young children are afflicted by milk protein intolerance, e.g. it is experienced by about 3% of children aged 4. In the course of time, if there is a proper milk-free diet executed, milk intolerance usually diminishes. The further consumption of dairy products does not results in any problematic symptoms.

Milk substitutes

In most cases the problem of milk allergy diminishes with advancing age. The milk-free diet, which should be kept in this time, contains properly balanced products and supplies all the necessary nutrients required by a young body. In the period of infancy and early childhood milk has to be replaced by milk substitutes. They are based on casein hydrolysate or whey hydrolysate. Their allergy-inducing properties are about 500-1000 times weaker, comparing with traditional milk compounds. They should be given in the same amounts as traditional food. There is also a milk substitute based on soy but it need be said, that about half number of children allergic to cow’s milk proteins are also allergic to soy proteins.

More proteins

• After the infancy period, increase the amount of other sources of protein in a child’s diet i.e. poultry (chicken, turkey) or rabbit meat, which is said to be the least allergic, to help you avoid malnutrition.
• The amount of vegetables, fruit and cereals should by the same as in a healthy child’s diet.
• Replace butter with milk-free margarine.
• Many processed or commercially prepared foods, including frozen, canned or packaged foods, often contain milk, so always check carefully the list of ingredients on the label before you use the product.

Lactose Intolerance

Children
Some children may suffer from lactose intolerance. Any food intolerance is an adverse reaction of your body to food (unrelated to the immune system). It may be connected with such diseases as celiakia, alimentary canal allergy, lambliosis or digestive enzyme congenital deficiency. Symptoms include anything from stomach-ache, severe cramps, diarrhea and flatulence. Severity of lactose intolerance differs from person to person. For some, milk and dairy products must be eliminated completely, for others they only need to be restricted. In this case, you have to replace milk with milk and lactose-free substitutes. Older children (aged 5 and more) if not allergic to milk proteins, can drink small amounts of yoghurt or kefir.

Adults
Lactose intolerance may affect adults as well. Reportedly, 10%-15% of people in our country have been diagnosed with intolerance. They should remove all potential food allergens from their diet, and cannot drink fresh milk because it contains lactose. However, they can include different kinds of milk products in their diet without any serious consequences. It is possible because the bacteria in milk products consume most of the lactose as soon as the product moves from stomach to intestines. These bacteria are so efficient that they often break down the lactose before the lactose-intolerant person has a chance to react to it. It is said , that milk intolerance is usually a result of avoiding milk in the early stages of life. It effects in the lack or insufficient production of lactose. Most of the people who re-introduced milk-products and started drinking milk again, produced the enzyme and stopped suffering from intolerance. You can also start taking Lactosanol, or other drugs containing lactose that should be taken with milk. On completely lactose free diet, calcium supplements may be required. Milk products, green vegetables, pulses and sardines are the main sources of calcium.

A Sample Diet Menu I

Breakfast: A slice of brown-rye bread with margarine, poultry meat, lettuce with oil, tea.

Lunch: Plain yoghurt with muesli, mineral water.

Dinner: Ukrainian borsch, grilled fish, potato puree, spinach, pear, grapefruit juice.

Afternoon Snack: Curdled milk with potatoes.

Supper: A slice of brown-rye bread, low-fat veal sausage, string beans, mineral water.

A sample diet menu II (with milk products)

Breakfast: Kefir with corn-flakes, a slice of brown-rye bread with margarine and a slice of loin, cucumber and chives salad, tea.

Lunch: A wholemeal roll with margarine, cheese and a slice of tomato, orange juice.

Dinner: Cold vegetable soup with beetroots and egg, turkey chops in vegetable ragout, pearl barley; cabbage and carrot salad with yoghurt sauce, mineral water.

Afternoon Snack: A banana.

Supper: Chicken stewed in vegetables, white bread, vegetable juice.

Milky Diet for Weight loss

Adviced for people who like milk, cocoa, honey and consommé from vegetables, because this are basic components of this diet. Use it only at the weekends, from friday till sunday, however, during the whole week you can eat almost anything you want to, but only in smaller amounts, for example half of what you have been eating. All you have to do is to resign from fat meat and high calories cakes.

The only but very important recommendation is to consume on each day, from monday untill Thursday, in dinner-time one milky meal. After 10 days you can return to to your eating habituation, but at least once a month repeat this diet.

This diet is forceful, simple and safe, and it supplies essential amount of white protein. It can be used in each age. However, it requires strong motivation stand – because not everyone is strong enough to decrease daily meals from half.

Salad Diet for Weight loss

Applying salad diet, you Don’t hale such a big Hunter on meat, and fat dishes, so, it is possible to substitute them with low calories vegetables and fruits. This diet supplies 1000 cal a day it abounds with vitamins, minerals, fibre. It is not labor-consuming, and it is possible to carry away salads everywhere without problem, for work, on beach, on area. It is prescribed to drink up liters of liquids 2 a day.

It lasts: 7 up to 21 days.
It slenderizes: near 1 kg weekly.
It is possible to repeat her: in each vacations.
Adviced: for all adult, healthy people.
Not adviced: for growing young people, pregnant and feedein woman.
Particularly rich: A, E, C vitamins from group B and fibre.

Menu for salad diet:

I DAY

1st Breakfast 250 cal

Toasts with tomatoes, bavarian with milk without sugar 0,5%.

Ingredients: 150g tomato, 1/4 of toast bread, 1 clove of garlic, 1 spoon of oil from olives, 4 olives without pips, 1spoon of fresh sweet basil, salt, pepper.

Execution: steram tomatoes, peel them, remove pips and chop. Add basil, salt, pepper and stir it. Peel garlic and chop it with oil. Toasted bread cut to oblique slices oil it with garlic oil and bake it in the oven. Mix olives with oil and spread it on toasts. Impose tomato mass on it and serve.

2nd Breakfast 139 cal

Salad with melon, one glass of still mineral water.

Ingredients: 150 g of honey melon, 85g of water melon, 4 radishes, 1/3 of ice lettuce, 1/3 spoon of sharp mustard, 1 spoon of cress.

Sauce: 1 spoon of oil from olives, 1 spoon of lemon juice, kernels of pepper, salt.

Execution: peel melon and water melon, clean from pips, cut into small pieces. Wash radishes, cut them and cut off tails and cut on halves. Wash lettuce and tear on small pieces. Fruits stir with radishes, lettuce and mustard, put away on 30 minutes for cooler. Sauce: stir oil with freshly grounded pepper, add juice from lemon with one spoon of water, season with salt. Before serving pour salad with sauce and sprinkle with cress.

Dinner 325 cal

Rice salad, glass of tea from raspberries without sugar.

Ingredients: 70g of dry, full grained rice, 250 g of mushrooms, 3 pickled cucumbers, 1 average onion, salt, pepper, tops of parsley, 1 spoon of light mayonnaise.

Execution: Cook rice on dry, wash mushrooms, cut them and simmer them on water. Pickled cucumbers cut into slight pieces, chop onion. Mix all the components and add mayonnaise with seasonings.

Tea 99 cal

Cube of natural yoghurt without sugar ( 150 g), glass of corn coffee without sugar.

Supper 190 cal

Stuffed apple, cup of tea with lemon without sugar.

Ingredients: 1 big apple, stuffing: 50 g without skin breast chicken, 10 g of cooked pork ham, 1 slice of peeled celery, 1 dried apricot, 1/4 spoon of honey, 1/4 spoon of soya sauce, ginger, white pepper, nutmeg, salt,1clove.

Execution: stuffing: mix seasonings, cut to strips freezed chicken breast, sprinkle it with seasonings and put away on 2 hours for cooler. Apricot, ham and celery cut to strips. Mix soya sauce with honey and 1/4 spoon of water. Add the rest of components and stir. Wash an apple, cut off top, excavate and plunge on second in hot water, dry next. Fulfill with stuffing, cover with the top, put into the oven for baking for one hour ( 180 C degree).

II DAY

1st Breakfast 160 cal

Apple salad, cup of corn coffee without sugar.

Ingredients: 1 big apple, 2 spoons of raisins, 2 peaches from can without juice, 1 spoon of orange juice, 1/2 spoon of honey.

Execution: stir an apple on thick grate, the rest of component, except raisin mix and joint with apples and raisins.

2nd Breakfast 140 cal

With white radish salad glass of still mineral water.

Ingredients: 1 small carrot, 1/4 of big, white radish, 1 slice of cooked ham ( 25g), 1 spoon of cornfaleks, 1 spoon of natural yoghurt without sugar, 1/6 glass of orange juice, juice from lemon, 1/4 spoon of honey, salt.

Execution: wash radish and carrot, peel them and stir them on grate. Cut ham to small stripes. Mix components and sprinkle with petals. Mix yoghurt with orange juice, lemon juice,honey and salt. Pour sauce on lettuce.

Dinner 340 cal

Mexican salad, cup of green tea without sugar.

Ingredients: 100 ml of natural yoghurt without sugar, 1 spoon of tomato concentrate, 2-3 beads of tabasco, 1 spoon of lemon juice, 2 eggs, 50g of cooked red bean, 30g of corn from can, 2 leaves of lettuce.

Execution: Pound sauce from yoghurt, concentrate, tabasco and lemons. Cook eggs on rigidly and cut into pieces, mix with the other components and put on leaves of lettuce, pour with sauce.

Tea 88 cal

Glass of orange juice.

Supper 215 cal

Celery and raspberries salad, cup of tea without sugar.

Ingredients: 1 small celery, juice from lemon, salt, pepper, chilli, 150 g of natural yoghurt without sugar, 200g of raspberries, 1 spoon of sugar powder, 3 leaves of lettuce.

Execution: wash celery, cut it into pieces, small strips. Sprinkle with lemon juice, then mix with salt, pepper, chilli and yoghurt. Add raspberries and sugar polder. Put on lettuce leaves and decorate with raspberries.

III DAY

1st Breakfast 284 cal

Fruit salad, cup of coffee without sugar.

Ingredients: 1 small banana, 1 average orange, 1 pear, 100 g of hungarian plums.

Execution: all fruits after washing, peeling and cuting off pips mix together.

2nd Breakfast 70 cal

Water melon salad, glass of mineral still water.

Ingredients: 75 g of water melon without skin and pips, 1/4 of average apple, 1/2 tomato, 1/4 Hades of ice lettuce, juice from lemon, 1 spoon of natural yoghurt without sugar, 1/4 spoon of honey, salt, tops of parsley.

Execution: steam tomato, peel from skin and cut into fat stripes. Water melon and apple cut into fat pieces. Wash lettuce and tear on small pieces. Mix yoghurt with juice from lemon, honey, salt. Pour sauce on lettuce and decorate with tops of parsley.

Dinner 350 cal

Pirat salad, cup of green tea without sugar.

Ingredients: 100 g of smoked mackerel, boiled egg, 20 g of pickled onions, 5 black olives without pips, 1/2 tomato, 3 leaves of radicchio lettuce, 1 spoon of oil from olives, 1 spoon of vinegar, cayenne pepper, salt.

Execution: peel from skin mackerel and remove fish bones, crumble. Onions, egg, tomato and olives cut into small cubes. Make sauce from oil, vinegar and seasonings. Pour with it salad.

Tea 137 cal

Fruit salad with wine sauce, glass of still mineral water.

Ingredients: 100 g of water melon, 30 g of apricot, pears, sour cherries, peaches.

Sauce: 40 ml of red, dry wine, ½ spoon of honey, cloves, cynamon.

Execution: peel water melon, remove pips,cut pulp into pieces. Other fruits wash, peel and cut into pieces. Sauce: add to wine honey and seasonings, warm up, stir and cool. Overflow fruits with sauce and put away on 2 hours for cooler.

Supper 190 cal

Russian salad, cup of tea from rose without sugar.

Ingredients: 1 average tomato, 50 g of pickled cucumber, 50 g of peas from can, 50 g of green cucumber, vinegar, salt, pepper, 50 g of cooked chicken, 1 spoon of light mayonnaise, ettuce, tops of parsley.

Execution: wash tomato, wash green cucumber and with pickled one cut into small pieces. Cut chicken itno small pieces. Cut the top of tomato off and hollow pulp out. Put away. Mix all the components without tomato, lettuce and tops of parsley, Put in tomato, decorate with tops of parsley and put on lettuce.

Juice Diet for Weight loss

This diet appears to be light, delicious and appetizing. It helps to better your complexion and mood. It can be carried out once a week. During the diet you have to drink about 2-3 liters of fruit or vegetable juice.

• Carrot juice - betters and strengthens complexion, makes it luminous and vigorous.
• Onion juice - strengthens your heart and complexion.
• Pepper juice – keeps you in good shape and lowers the number of cholesterol, it helps to lose weight.

Liquid Diet (400 kcal)

A liquid diet consists of juices replacing every meal. Nutritionally this will provide virtually no protein or fat, and few calories. It may cause attenuation and dizziness. It should be tried during a weekend.

A Sample Diet Menu:

Breakfast: 1 cup of coffee with 3 spoons of whole milk or 1 glass of tea with 3 spoons of honey.
Snack: 0.25 liter of butter milk mixed with 1 pear.
Dinner: 0.5 liter of vegetable juice.
Supper: 0.25 liter of poultry or vegetable stock, 1 slice of wholemeal bread.

Drink about 2-3 liters of mineral water a day.

Grapefruit Diet for weight loss

You can lose 4 kilos in 3 weeks. If you like citrus and tropical fruits, this diet is ideal for you. Plan the menu including grapefruits in your 2 meals daily. The grapefruit juice is important because it acts as a catalyst that starts the burning process- you can burn calories twice quicker than usual. You can execute The Grapefruit Diet at most for 3 weeks. If you decide that 4 kilos are not enough, you can start it again after a month brake. To make use of the fat-burning ability of grapefruits, eat flesh of a fruit but also "albedo" - a white layer under the peel – you can find there pectin that helps in digestion. Drink herbal tea and mineral, still water ( at least 1.5 liter daily) between meals. When you lose your weight, go to the second phase that will last for 3 weeks and will help you to maintain your weight. Then you can allow yourself to have bigger meals – increase a number of calories for 400 everyday.

A sample diet menu:

MONDAY

Breakfast: 1 glass of milk (2%) with 2 spoons of oatmeal, cornflakes and 1 spoon of honey, 1 banana.
Lunch: 1 glass of low-sugar grapefruit juice.
Dinner: an aluminum foil roasted trout (150 g), 0.5 glass of pasta with diced tomato, cooked spinach (200 g).
Afternoon snack: 1 grapefruit.
Supper: grilled roast beef (100 g), 5 leaves of lettuce with vinaigrette, 0.5 wholemeal roll.

TUESDAY

Breakfast: 1 glass of orange juice, 0.5 wholemeal roll with a slice of ham.
Lunch: light fruit yoghurt (150 ml) with cereals.
Dinner: baked with olive and sage chicken breast (100 g), 0.5 glass of white rice with diced grapefruit and 1 spoon of oil, grilled broccolis (200 g).
Afternoon snack: 0.5 grapefruit.
Supper: 2 slices of lean ham, a medium sliced chicory with lemon juice and 1 spoon of oil, 2 thin slices of bread.

WEDNESDAY

Breakfast: 1 glass of milk (2 %), 2 slices of crisp bread with 4 slices of sirloin, 1 pepper.
Lunch: 1 grapefruit, kefir (150 ml).
Dinner: 0.5 glass of pasta, minced poultry meat with sauce (1 spoon of oil, tomato and a clove of garlic).
Supper: a wholemeal roll with melted cheese, an apple.

THURSDAY

Breakfast: 1 glass of milk with 2 spoons of cornflakes and 1 spoon of wheat bran, 0.5 grapefruit.
Lunch: low-fat fruit yoghurt (150 ml), 0.5 grapefruit.
Dinner: baked chicken breast (100g), 0.5 glass of rice , 1/3 glass of green peas, 2 grated carrots with lemon juice.
Supper: one egg with a wholemeal roll, some radishes.

FRIDAY

Breakfast: 1 glass of milk (2%) with 4 spoons of cornflakes, 1 banana.
Lunch: 1 glass of grapefruit juice.
Dinner: fried with onion sirloin (100 g), 0.5 glass of pasta, Brussels (200 g).
Afternoon snack: coffee with milk (2%) (150 ml).
Supper: 1 poultry sausage in a roll with tomato slices and 1 spoon of chopped onion.

SATURDAY

Breakfast: low-fat fruit yoghurt (150 ml) with 4 spoons of muesli without sugar.
Lunch: baked lean veal (120 g) , 2 spoons of rice with olive oil, cooked beetroots with a spoon of cream (2%) (200 g).
Afternoon snack: 0.5 glass of grapefruit juice or 1 grapefruit.
Supper: baked chicken breast (100 g), 2 chicories and 0.25 red grapefruit salad with vinaigrette.

SUNDAY

Breakfast: 1 glass of milk (2%)with 4 spoons of oatmeal.
Lunch: 0.5 glass of grapefruit juice mixed with 0.5 glass of kefir, sweetener.
Dinner: minced turkey meat stewed with vegetables ( onions, carrots, 1 tomato and 1 glass of string beans), 2 cooked potatoes.
Afternoon snack: 1 pear.
Supper: 2 slices of pumpernickel , an egg, red pepper and 0.25 grapefruit salad with vinaigrette.