The nutritional education is a great ally of healthy weight loss. then check a hint of balanced menu and get ready to lose 4 kg in one week and improve health
Do not fall for it to do any diet on behalf of lean body. You need to control weight, yes, but without compromising health. This weight loss plan has a balanced menu that ensures slim waist without risking the proper functioning of your body. The difference is in nine principles of nutrition that increase longevity, and you should keep in mind before starting the program. After a week following them to the letter, you eliminate up to 4 kg and gains several benefits for the body. Ready to join? Then check out the basic rules and follow the menu!
9 principles of nutrition
Reduce the amount of food ingeridos2. Please sal
3. Eat small meals several times during the day
4. Mount a plate well colorido
5. Avoid fats and açúcares
6. Eat lots fibras
7. Consume vitamins C and E8. Increase your intake of fish and linhaça
9. Prefer complex carbohydrates such as breads, cakes, cookies, pasta and rice made with wholemeal flour
Breakfast
· Monday1 fruit yogurt light 3 col. (Soup) of oatmeal 1 tbsp. (Soup) of wheat germ
· Tuesday
1 glass of 200 ml of natural juice 1 slice of bread in full 1 col. (Tea) of margarine
· Wednesday
1 cup (tea) of chopped fruit or fruit salad 4 col. (Soup) of granola
· Thursday
1 business unit skimmed curd 2 col. (Soup) of oatmeal 1 tbsp. (Tsp) honey 1 tbsp. (Soup) of wheat germ.
· Friday
½ French bread cored 1 col. (Tea) light cream cheese 1 cup (200 ml) skim milk 1 col. (Soup) of linseed coffee with sweetener comfortable 1 apple
· Saturday
Vitamin ½ papaya 1 cup (200 ml) of skimmed milk 2 col. (Soup) of oatmeal 1 tbsp. (Soup) of honey
· Sunday
2 wholegrain toast light 1 col. (Tea) light fruit jelly 1 cup (200 ml) of skim milk coffee with sweetener at ease
Morning snack
· Monday3 tree nuts (Brazil nuts or cashews, almonds, hazelnuts or walnuts) 3 dried fruits (apricot, banana, grape, papaya, apple, pineapple, plum)
· Tuesday
1 banana pequena + 1 col. (sopa) de linhaça
· 1 small banana 1 col. (Soup) of linseed-feira
1 cup (tea) green tea (if you want, use sweetener) 1 wholemeal toast light 1 col. (Tea) light cream cheese
· Thursday
1 small bar of light cereals
· Friday
1 granola barrinha
· Saturday
1 cup (tea) of green or black tea (with sweetener) 1 medium slice of white cheese light
· Sunday
3 whole grain crackers oats 1 cup (tea) of green or black tea (with sweetener)
Lunch
· MondayGreen salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) ½ cucumber 2 col. (Soup) of chayote stew 1 lean chicken fillet (frying pan in teflon with 1 tbsp. (Soup) of oil) 2 col. (Soup) of rice
· Tuesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 2 radishes 2 col. (Soup) of okra stew 1 steak cooked red meat 1 medium potato
· Wednesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 1/2 tomato 2 col. (Soup) of raw or cooked carrots 1 set of cooked fish 2 col. (Soup) of mashed cassava prepared with cassava, garlic, skim milk and a little salt
· Thursday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, cabbage) 1 plate (dessert first.) of cooked green beans 1 omelet with 1 egg and 1 egg fresh herbs at home 1 slice of turkey breast 2 col . (Soup) of braised parsnip
· Friday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 3 col. (Soup) eggplant salad with pepper 2 roasted chicken thighs 2 col. (Soup) rice cereals 7
· Saturday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 2 col. (Tablespoons) mixed vegetables without potato 1 grilled fish fillet 2 col. (Soup) of brown rice 2 col. (bean soup
· Sunday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, cabbage) 1 plate (dessert first.) bean sprouts sautéed 3 col. (Soup) of wheat pasta bolognese (red sauce)
Afternoon snack
· Monday1 serving of fruit with 1 tbsp. · Monday (soup) of linseed
· Tuesday
1 yogurt unit 3 light col. (Soup) of oatmeal 1 tbsp. (Soup) of wheat germ
wednesday
· 1 yogurt unit 3 light col. (Soup) of oatmeal 1 tbsp. (Soup) of wheat germ-fair
1 cup. (Tea) chopped fruit or fruit salad 3 col. (Soup) of granola
· Thursday
1 barra de cereal light (pode ser com chocolate)
· Friday
3 minis bread-to-cheese 1 cup. (Tea) of green or black tea
· Saturday
3 Brazil nuts 1 cup. (Tea) of green or black tea
· Sunday
1 cup (200 ml) of natural fruits juice (opt pineapple, apple or strawberry, orange avoiding) 1 col. (Soup) of linseed 2 dried fruit (plum or apricot)
Have a dinner
· Monday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 1 shell stroganoff with soy sauce ½ baked potato 1 saucer cooked broccoli
· Tuesday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, cabbage) soup with vegetables 1 portion of chicken breast cooked and shredded
Wednesday
· Thursday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 1 small pita bread 1 slice of turkey breast 1 thin slice of white cheese 1 light tomato 1 col. (Soup) of cottage cheese or cream cheese light
· Friday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 1 serving of roasted kebab 2 col. (Soup) of braised cauliflower
· Saturday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 2 col. (Soup) of cooked beets 1 egg and 1 egg cooked 2 col. (Chickpea Soup
· Sunday
Green salad at will (lettuce, arugula, chard, watercress, cabbage, endive, spinach, kale) 2 slices of boiled lizard vinaigrette 1 tomato ½ onion 2 col. (Soup) cooked peas
Supper
· Monday1 cereal bar
· Tuesday
feira2 toast whole light light fruit jelly or diet or light cream cheese ·
Wednesday
feira2 thin slices of cheese light frescal ·
Thursday
feira1 serving of fruit (pineapple or melon) with 1 tbsp. (Soup) of linseed ·
Friday
feira1 small bowl of fruit salad without sweeten ·
Saturday
1 nonfat yogurt with drops of vanilla or cinnamon with 1 tbsp. (Soup) of linseed ·
Sunday
1 cup of skim milk
Take already crisp meals!
Take already crisp meals!
Comments
Post a Comment