Thursday, October 17, 2013

Healthy Diet Plan - Lose 12 Pounds in 30 Days

This healthy diet plan is completely balanced and helps you to lose up to 12 pounds for the first 30 days without stress and harm for health. You can use this diet as long as you want.

Daily calorie content varies from 1000 to 1400 kcal. Besides it is recommended to add 30 minutes of physical exercises for each day to lose weight faster.

During this diet you must consume - 2 litres of liquid a day. For example: green tea, non-carbonated mineral water or natural juices.

Major rules:

Exclude all the products which are not in the list from your daily menu.

Mix salads with olive oil, not mayonnaise.

Use as little salt as possible (will be better not to use it at all for the first two weeks).

It is not recommended to change menu.

Monday. Fish day.

Porridge (oat, buckwheat with low-fat milk) - 150g

Cottage cheese 0 - 4,5 % of fat content - 250g

Soup (made of vegetables) - 250g

Black bread - 40g

Boiled brown rice - 150g

Boiled salmon - 150g

Salad made of tomatoes, cucumbers and greens - 300g

Olive oil - 10g

Fruits or berries - 200g

Tuesday. Meat day.

Porridge - 150g

Cottage cheese dessert, 4,5 % fat - 250g

Vegetable soup - 250g

Vegetable ragout - 200g

Boiled beef - 200 g

Vegetable salad - 300g

Olive oil - 10g

Fruits or berries - 200g

Wednesday. Egg-dairy day.

Porridge - 100g

Cottage cheese , 4,5 % fat- 250g

Egg - 100g

Salad made of cucumbers and white cabbage - 300g

Olive oil - 10g

Cheesecakes - 250g

Low fat sour cream - 250g

Fruits - 200g

Thursday. Fish day.

Porridge - 200g

Organic low-fat yogurt - 200g

Vegetable soup - 250g

Black bread - 40g

Potatoes - 200g

Boiled salmon - 150g

Vegetable salad - 300g

Bananas - 100g

Friday. Fruit day.

Bananas - 200g

Dried apricots - 100g

Raisins or grapes - 100g

Dates - 100g

Oranges - 100g

Apples - 100g

Low-fat organic yogurt - 250g

Saturday. Chicken day.

Porridge - 150g

Cottage cheese dessert - 100g

Egg - 50g

Banana - 100g

Vegetable soup - 250g

Black bread - 40g

Fresh vegetable salad - 300g

Macaroni - 200g

Boiled chicken without skin - 100g

Natural peach juice - 200g

Sunday. Organism check on weak will.

It is possible to eat everything, but to try not to overeat.

If you will use this diet plan longer than one month it will become your habit to eat like that all the time.

With this kind of diet plans you lose weight slowly but you won't gain it back, health remains good, hunger and physical weakness are absent.








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