After a week of using this diet, you will have two kilograms less, you will have more energy, and you will not feel bloated any more. Eat three small meals and two snacks each day.
Fruit: You can eat all kinds of fruits, in any form – fresh, cooked or frozen. The best choices are apples, pears and berries because they contain less sugar than the bananas.
Vegetables: Eat more broccoli, lettuce, zucchini, cabbage, spinach and other vegetables.
Starch: You are allowed to have only one serving of starchy food (that is half a potato or half a cup of whole grains) in each meal.
Lean proteins: Egg white, chicken, fish, shrimp, tofu, lean pork and beans maintain the feeling of satiety for a long time. The nutritionists say that it is important to consume proteins at each meal in an amount of 80 to 100 g.
Dairy products: Drink up to 2 cups of skimmed cow or soy milk every day. In addition, you can take up to 2 cups of plain yogurt or sour milk, from wholly or partly skimmed milk.
Healthy fats: No food is healthy unless it contains a certain amount of fat. But it must be healthy fats – olive oil, nuts and avocados. Limit the portions to two tablespoons of nuts, a tablespoon of butter, or one quarter of an avocado.