Diets

In order to lose weight, a person needs to eat fewer calories and this may mean nothing more than making adjustments to the diet such as cutting out unnecessary and fattening snacks. Many diet plans, especially those aimed at short term weight loss, are based on a very limited intake of calories. Although this is probably all right for most people for a limited period, it is not a good idea to remain on such a stringent regime for very long. The best diets allow for a gradual return to normal, healthy eating once weight loss has been achieved which will maintain the person at his or her new weight.

All experts agree weight loss of 1 to 2 lbs each week should be the aim when dieting. The amount of excess weight will determine the overall period of the diet, but it must also be borne in mind that the rate of loss is not uniform. Frequently, a greater amount of weight is lost at the start of a diet than towards the end, so it is necessary to be both patient and persistent.

It is always worth remembering that a slow, steady loss of weight is much more likely to result in long term success, particularly if you remain determined!

Breakfast - 150 calories

1. Cornflake with sultana:

• 5 spoons of cornflake
• 1 spoon of sultana
• 120 ml nonfat milk

Mix everything.

2. Egg with toasted bread:

• 1 egg, third class heavy
• 1 toasted bread
• 1 spoon of butter or margarine

Boil the egg how you want, strong or soft.Lay the bread with butter or margarine.

3. Yoghurt with plums:

• 150 ml nonfat yoghurt
• 7 plums dried or from jar ( no sugar )

Mix plums with yoghurt.

4. Fruits breakfast:

• 1 apple -average size
• 1 orange
• 1 peach

Eat fruits how they are or sliced them and put some lemon juice.

5. Cornflake:

• 25 grames cornflake
• 120 ml nonfat milk

Eat cornflake with milk.

6. Bread with jam:

• 1 slice of bread (40 g )
• 1 teaspoon of margarine or butter
• 1 teaspoon with jam with few calories

Lay the bread with margarine or butter and with jam.

200 calories:

1. Wheat redden bran:

• 15 gr. of cornflake
• 1 spoon of sultana
• 120 ml apple juice ( no sugar )

Mix the wheat's bran with the cornflake, sultana and apple juice. Leave to soften 5 minutes.

2. Wheat's cornflake redden with sultana:

• 35 gr. of wheat's cornflake redden
• 2 spoons of sultana
• 150 ml nonfat milk

Mix the wheat's cornflake redden with sultana and milk.

3. Banana toast:

• 2 slices of toasted bread
• 1 spoon of margarine or butter
• 1 little banana sliced
• a little bit of cinnamon

Lay the bread with margarine or butter, put banana slices and cinnamon after taste, and then toast them.

4. Pomegranate toast:

• 2 slices of toasted bread
• 2 teaspoons of margarine or butter
• 2 pomegranates sliced
• pepper and basil

Lay the bread with margarine or butter. After, put the sliced pomegranates on the bread and toast them. Season with pepper and basil.

5. Toast and jam:

• 2 sliced of toasted bread
• 2 teaspoons of margarine or butter
• 2 teaspoons of jam (with few calories )

Eat toast with margarine or butter and jam.

6. Cream cheese with strawberries:

• 200 gr. of nonfat cream cheese
• 50 ml.of nonfat milk
• 100 gr. of strawberries

Mix the cheese with milk and some mineral water, than put the strawberries sliced. Add sugar after taste.

7. Cream cheese with banana:

• 100 gr. nonfat cheese
• 1 banana
• 100 gr. sultana

Mix cheese with mineral water, than put the banana sliced and the sultana. Add sugar after taste.

8. Sandwich with crayfishes:

• 1 slice of cereal bread, toasted
• 100 gr. of crayfishes
• salad cream ( 10% fat )
• lettuce

Lay the bread with cream salad, put over lettuce and than the crayfishes.

9. Salad mix with bread:

• 1/2 pepper without pips
• 1 sliced tomato
• 1/4 cucumber sliced
• salad sauce without oil
• lettuce
• 1 little piece of cereal bread ( 40 gr.)
• 20 gr. of margarine or nonfat butter

Mix vegetables with the salad sauce.Lay the bread with the butter or margarine and put the mixture over.

10. Corn and ham salad:

• 2 sliced tomatoes
• 75 gr. of boiled nonfat ham
• 30 gr. of corn
• lettuce
• salad sauce without oil

Mix vegetables with ham and salad sauce.

250 calories:

Suggestions for sandwiches:

You can eat sometimes: - one piece of cereal bread ( 40 gr. ). For this choose one of these recipes:

1. with crayfishes:

• 100 gr. crayfishes
• 20 gr. salad sauce without calories
• 50 gr. sliced cucumbers

Mix crayfishes with salad sauce.Lay the bread with the mixture and put the sliced cucumber over.

2. with tuna fish:

• 100 gr. tuna fish without oil, without head and scales
• salad cream ( 10% fat )
• lettuce

Lay on bread the salad sauce, put on it lettuce leafs and then tuna fish.

3. with plums:

• 25 gr. of weak ham, boiled, cut in little squares
• 1/2 onion cut thinly
• 25 gr. corn
• lettuce leafs
• salad sauce, without calories

Mix up the ham, onion and corn with salad sauce. Put first lettuce leafs and mix with ham.

4. with mushrooms:

• 150 gr. of cutet mushrooms
• 20 gr. of butter or margarine
• salt
• pepper
• parsley
• yoghurt

Put butter into a pan and tempere mushrooms in fat a little time. Season mushrooms and mix them up with parsley and yoghurt. Put the mushrooms on bread.

5. Hen salad ( chicken ):

• 1/4 of fryse chicken, without skin
• 1 tomato,cut in slices
• lettuce leafs
• salad sauce without oil

Mix up vegetables with salad sauce and then eat them with chicken ( hen ).

Little meals, 200 calories

1. Rice with vegetables:

• 150 gr. onion in little slices
• 150 gr. carrots in slices
• lettuce leafs
• 125 gr. mushrooms cut in slices
• 75 gr. of dried rice
• 200 gr. salad sauce without oil

Scald onion and carrots in a little water, season with herbs. Mix up vegetables and rice with sauce.

2. Potatoes salad:

• 175 gr. of new potatoes
• 125 gr. of green peas
• 4 tomatoes
• 4 little cucumbers ( for seasoning ), cutet in little cubes
• 300 gr. salad sauce without oil

Boil the potatoes, leave them to drain and put the peel potatoes to warm up. Scald the peas and then warm it up. Cut the tomatoes and mix them up with others vegetables. Put salad sauce on top. Serve cold or warm.

3. Baked potato and parmesan::

• 1 potato ( 200 gr. )
• 50 gr. parmesan
• light meat ( little )

Wash up the potato and bake it on the midde lattice work of the oven for 50 -60 minutes at 200' C, then mix parmesan with meat.

4. Sandwich with lettuce:

• 1 roll of 45 gr.
• salad cream ( 10% )
• 1 tomato cut in slices
• lettuce leafs

Cut the roll on length ( in 2 pieces ). Lay on them the salad cream, than put cutet tomato on top, then the lettuce leafs.

5. Dried beans and cereals bread:

• 2 slices of cereals bread toasted
• 150 gr. of dried beans with tomato sauce

Boil beans and lay it on the bread.

6. Nudli salad with zucchini ( noodles and vegetable marrow ):

• 40 gr. of macaroni
• 75 gr. of vegetable marrow in little cubes
• 40 gr. of green pepper
• 2 spring onions cut thinly
• garlic
• 5 spoons mashed tomatoes soup
• 25 gr. corn
• pepper

Boil macaroni. Put vegetable marrow in a little water, for a short time; mix them up with mashed tomatoes and crush garlic. Pour over macaroni and vegetables and season with pepper.

7. Rice salad with curry:

• 40 gr. of natural rice
• 25 gr. of soya-beans
• 2 withered apricots, cut small
• 3 spring onions, cut small
• 1 celery, with leafs small cut
• 2 spoons of nonfat yoghurt
• 1 spoon of curry
• 1 teaspoon of sultana

Boil rice and leave it to grow cold. Cook soya embrios with rice. Mix up all components and before eating put salad into fridge.

8. Potato salad with tuna fish:

• 1 potato ( 200 gr. )
• 50 gr. of tuna fish, without oil
• 25 gr. corn
• 1 spoon of nonfat yoghurt
• salt, pepper

Bake the potato for 60 minutes at 200'C or 6 minutes in microwave at "high temperature". Mix up the fish, corn and yoghurt and then put salt and pepper. Arrange fish with the potato.

9. Chocolate cream:

• 125 gr. of nonfat cream cheese + sugar well mixed
• 2 teaspoons of cocoa
• 75 gr. of strawberries, in slices
• 125 gr. of fresh pineapple, small cut
• saccharine

Mix up cheese with mineral water, softly, and then put the cocoa powder. Sweeten after taste with liquid saccharine.

Lunch - 300 calories

1. Rice with shells sauce, fruits:

• 40 gr. of natural rice (withered )
• 1 little onion cut in little pieces
• 175 gr. of tin tomatoes
• basil
• 50 gr. of mushrooms in slices
• 75 gr. oysters
• 1 little peach or 1 orange

Boil rice. Put onion, tomatoes and basil in one little pan. Let them to boil ( covered ) 5 minutes. Put mushrooms and let all another 4 minutes. At the end put shells in hot sauce and let them to boil and put rice. As dessert eat fruits.

2. Crayfishes salad with macaroni:

• 40 gr. of dry macaroni
• 50 gr. of crayfishes ( shrimps )
• 75 gr. of mushrooms cut in slices
• 1 spoon of salad sauce with few calories
• 1 spoon of nonfat yoghurt
• lemon juice
• salt, pepper

Boil macaroni and strain them. Mix up salad sauce with lemon juice and yoghurt.Then mushrooms and crayfishes. Prepare macaroni with sauce.

3. Tuna fish, tomatoes, spaghetti:

• 40 gr. of macaroni
• 125 gr. of cut tomatoes
• 100 gr. tuna fish without oil
• basil, pepper

Put tomatoes and basil in a pot and give them a bubbling. Put the fishes to warm up. Boil spaghetti, strain them, and put sauce.

4. Dried beans at oven:

• 100 gr. of tomatoes in slices
• 250 gr. of dried beans in tomatoes sauce
• 25 gr. of cracker
• 1 spoon of grate cheese

Warm beans with sauce. Put in a Yena tray the tomatoes and beans. The cracker with cheese are scatted over. Put it in oven at 175' C until cheese melts up.

350 calories:

Baked potatoes:

It's allowed to eat one potato (275 gr.) and sauce. Bake the potato in oven, on the grate from middle, at 200' C, 50-60 minutes, or to microwave 6-7 minutes at high temperarure. When the potato is ready, cut it in 2 and mix it up with one of the sauces. Besides this, you can eat at discretion the permited vegetables.

1. Sauce with cheese and corn:

• 2 spring onion cut thinly
• 25 gr. of parmesan with reduced calories, in little cubes
• 25 gr. of boiled corn
• 1 spoon of salad sauce without oil
• lettuce leafs in slices

Mix up cheese, onions and corn with salad sauce. Prepare the sauce with the lettuce.

2. Sauce with cow cheese with spices:

• 100 gr.of cow cheese ( nonfat )
• 1/2 spoon of green onion cut thinly
• 1 spoon of salad sauce weak in calories

Mix up cheese with onion and sauce.

3. Sauce with chicken:

• 50 gr. of boiled chicken
• 25 gr. of red or green pepper ( bell peppers ) cut in small pieces
• 1 spoon of nonfat yoghurt
• 1 spoon of salad sauce weak in calories

Mix up yoghurt with sauce and then the meat and vegetables.

4. Sauce with ham and vegetables:

• 25 gr. of ham cut in pieces
• 50 gr. of mushrooms cut in pieces
• 40 gr. of vegetable marrow in slices
• 2 spoons of ketchup

Mix up the ham, vegetables and ketchup.

5. Sauce with dried beans:

• 150 gr. of dried beans in tomatoes sauce
• Worchester sauce

Heat the beans and season it after taste with sauce.

6. Filled peppers:

• 150 gr.red or green pepper
• 50 gr. cutet mushrooms
• 1 white celery
• 100 gr. of boiled rice ( 30 gr. of not boiled rice )
• 1 spoon of mashed tomatoes
• 15 gr. of corn
• 25 gr. green cheese cut in small cubes
• 2 spoons of parsley in smaal pieces
• salt and pepper

Cut a lid on pepper and remove the pips. Put the rice, mushrooms and celery in a pan, or heat them for 2 minutes at microwave. Add cheese, parsley and spices. Fill the pepper with rice and put it covered in an aluminium plate, in a vase resistent to heat. Bake the pepper at 190' C, in the oven for 25-30 minutes.

7. Shrimps with rice:

• 50 gr. of cut mushrooms
• 25 gr. of pepper in small pieces
• 2 spoons oil
• 1 garlic
• 130 gr. of boiled rice ( 50 gr. of underboiled rice )
• 50 gr. of shrimps without sheels or crayfish
• 2 spoons of soya sauce
• 1 small spoon of salad spices

Fry mushrooms, burn oil and garlic in a pan, 2-3 minutes, mixing continuously. Add the rice and let it frize for 2 more minutes. Next, add shrimps, soya sauce and spices and let everything to heat up.

400 calories:

1. Bream (honey locust) with vegetables:

• 100 gr. of sirloin bream
• lemon juice
• one small onion, cut in round slices
• 50 gr. of dried rice
• 50 gr. of peas
• 75 gr. of champignons cut in pieces
• 25 gr. of corn

Put the onion rings in a pot with 125 ml water, to boil. Drip over the sirloin bream, lemon juice and let to dip a few minutes. Boil rice and let it strain. Steam peas in water. Mix vegetables with rice and prepaire all of them.

2. Bolognese spaghetti:

• 50 gr. of spaghetti of integral wheat
• 100 gr. of Tartar
• 1 onion,trifled
• 1 white celery cut in small oieces
• 75 ml of clear broth ( soup cube )
• salt, pepper
• 1 teaspoon of salad spices
• 1 teaspoon of squashed tomato
• 25 gr of peas

Fry the Tartar in a pan, mixing often. Add onion, celery and the soup cube and let it begin to boil. Put then tomato, add spices and let sauce boil at small fire about 30 minutes. Steam peas in water. Boil spaghetti and strain them. Put the peas in sauce, let it heat up. Prepaire spaghetti with sauce.

3. Rice with chicken liver:

• 50 gr. rice ( dried )
• 1 small onion cut in pieces
• 200 gr. tomatoes
• 250 ml. clear chicken soup
• savory
• 50 gr. champignons
• 100 gr. of chicken liver, cut in small pieces

Boil rice and strain them. Put onions, tomatoes with juice, savory and soup in a pot. Let the sauce boil covered, for 4 minutes at small fire. Add chicken liver and champignons and let everything boil covered for 5 minutes, at small fire. Prepaire rice with sauce.

4. Spaghetti carbonara with '' Broccoli '' cabbage:

• 50 gr. spaghetti of integral wheat ( dryied )
• 120 gr. of crisp cabbage '' Broccoli ''
• 1 small slice of bacon ( 25 gr. )
• 1 egg
• 2 spoons of nonfat milk
• salt, pepper
• 2 spoons of grate cheese

Steam cabbage in water. Boil spaghetti. Fry bacon until it gets brown, in a pan, and cut it in pieces. Beat egg with spices and milk. Strain spaghetti and put them together with bacon and egg in a pan. Let the egg mixture at low temperature, mixing from time to time, until it becomes creamy. Arrange spaghetti with cream.

Supplements: ( in kcal. )

Personal measures:

The weight at the begining; lose in 10 weeks, the wanted weight, the weight that you still want to lose ( the program can be repeated until you get to the wanted weight ).

Your ideal weight:

These calories give you a reference point, namely how much you should weigh. It depends on each constitution, so your ideal weight can be however with 4,5 kg. more or less than the given values.

If you aproach of your ideal weight, decide yourself if there is any more fat to be eliminated.

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