4 servings of vegetables 80g each. The next group of vegetables is free and can be taken in unlim

Dinner or Main Meal Mediterranean fish: 90g Canned sardines in brine and 10 rosa tomatoes. Spray a little olive oil food spray, season with freshly ground pepper, independent container line a little salt, garlic and roast until golden brown in the oven. 1 baked potato. Fresh salad: lettuce, cucumber, celery, red bell pepper 1 glass of liquid and / or 1 cup of tea or coffee Week 3, Day 1: Walk 20 minutes with 15 minutes independent container line brisk, climb three sets of stairs.
Tossed salad with tomato, lettuce, cucumber, celery, red pepper
2 slices whole wheat toast
1 cup of tea or coffee
Week 3 Day 4 Thursday
4 servings of vegetables 80g each. The next group of vegetables is free and can be taken in unlimited quantities: broccoli, mushrooms, cauliflower, cabbage, squashes, eggplant, green beans, tomatoes, brussel sprouts, lettuce, cucumber, green peppers, squash, spinach, onions, celery.
There is good research showing that fast for two days a week (alternate day fasting, intermittent fasting) together with a moderate energy-restricted diet (preferably) independent container line or the person's normal diet without restrictions similar or even better results than the Standard energy-restricted diet for 7 days. Both diets improved metabolic markers independent container line such as insulin levels, cholesterol, blood pressure, leptin and others. There is still considerable excitement about the effect of fasting which is a hormonal cascade that causes very effective, especially for insulin resistance. independent container line
Tortilla Pan Farm 1 whole wheat tortilla (70g) in a hot pan lightly sprayed with food spray. Grab the first half when grilled with mushrooms, onions, peppers and rosa tomatoes grilled on a griddle or in frying pan with 1 teaspoon independent container line canola oil. Sprinkle 30g low fat cheese and drizzle 1 tablespoon of fat-free cottage cheese on top. Season with black pepper and spices to taste. Fold the tortilla, and fry on the other side of grid qiuckly in the oven.
100g (2-3) Meatballs with extra lean mince. independent container line 1 cup mashed potatoes (use sweet potato or potato) Coleslaw: chopped cabbage, onions, carrots, 2 tablespoons low-fat salad dressing / mayonnaise. 3 slices of tomato and cucumber appetite. 1 cup of tea or coffee with fat-free milk (and sweetener) independent container line
Late Afternoon
150g pork fillet or beef fillet (2 hands) 1 cooked independent container line medium potato stir fry onions, mushrooms, green beans and, broccoli or cabbage or other vegetables with 2 tsp olive / manola / oil mixed salad with tomato, lettuce, cucumber, onion, celery red pepper 1 glass of liquid and / or 1 cup of tea or coffee
A Uitspandag means you eat with a peaceful mind with your family, and make room for that sweet little thing, or whatever you-all to delight. But the secret is to keep your portions consciously watching and not to overdo it and your weight loss efforts to overturn independent container line it.
So, eat ice cream, but a small bowl and not all the ice cream not; eat chocolate, but only two to three blocks, and not the entire block, not eating a nice roomsousie your fillet, but a tablespoon and not a cupful not; drink a glass of wine, but stick to one to two tots and not the whole bottle.
1 Pack All Bran / Special K + 1 small pack of porridge oats 1 l lvetvrye Milk tea and coffee seven small containers nonfat / low-fat yogurt (with 625 ml) + 1 Whole Wheat Bread 1 small soft margarine 11 Fruit - select a range if possible
Vegetables 1 avo Kool 2 onions 4 servings 2 servings of broccoli courgettes 2 carrots 2 servings of green beans 4 tomatoes and a packet of cherry tomatoes 4 large mushrooms 1 cucumber independent container line spinach 1 can chickpeas 2 peppers independent container line 1 small bunch celery 2 lemons 1 small lettuce 8-10 fresh olives
Cheese and Carbs I tin of baked beans in tomato sauce or a chilli sauce 2/3 cup cooked samp small container independent container line fat-free cottage cheese 90g Edam or other medium-fat cheese (24-25% fat); 1 t parmesan small package of whole wheat tortillas for toevoutjies small packet of pasta 2 potatoes
Herbs Fresh herbs and sauces low fat mayo balsamic vinegar coopers bbq sauce basil thyme pepper small can tomato parsley sweet sour sauce Canola oil / olive oil / sunflower oil to fry food spray Olive oil for frying
1/3 c rice, pasta
squash
1 medium orange
30g cheese (preferably low fat cheeses, independent container line eg. Mozzerella, ricotta, low-fat Edam) Food Group Portion sizes Meat and Meat Substitutes (all meat servings for cooked meat) 60-90g of lean meat (beef, lamb, pork, or ostrich) 60 - 90g chicken (skinless) 60-90g fish (not fried in oil) 1 egg: hard boiled or poached 60-90g soya mince cup cooked legumes exchanges: 30g tuna in water, canned 1 low fat vienna sausage 1 slice lean ham fat and fat substitutes 5ml accumulated oil 3 t. 3 rounded teaspoon avocado. 10 10 olive peanut peanuts, nuts 5 different independent container line type 2E salad oil (low fat) 1tsp margarine 3 level t. low-fat cheese independent container line spread 4 suffered