Try to do less kilojoules (nothing more than 2000kJ for the day - the less the better, but very flu

SHAKE IT OFF: WEEK 4 Shopping List for Week 4 1 Pack All Bran / Special K + 1 small pack of oatmeal porridge 1 l lvetvrye Milk tea and coffee seven small containers nonfat / low-fat yogurt (with 625 ml) + 1 small plain white yogurt 1 Whole Wheat Bread 1 small soft margarine 11 Fruit - select a range if possible 3 eggs Meat / Protein 150g 'fillet steak' 140g skinless chicken breast or pork 1 can tuna 100g canned tamatievis or hake fish cakes for Vegetable 1 avo 2 onions 4 servings 2 servings courgettes broccoli 2 carrots 2 servings of green beans 4 tomatoes and a packet of cherry tomatoes 4 large mushrooms 1 cucumber spinach mangetout 2 peppers 1 small bunch celery 2 lemons 1 small lettuce cheese and Carbohydrates small container fat-free cottage cheese 90g Edam or other medium-fat cheese (24-25 % fat); 1 teaspoon finely grated parmesan 2 whole wheat rolls 2 small packet of pasta sauces and potatoes Herbs Fresh herbs low fat mayo balsamic vinegar coopers bbq sauce basil thyme pepper small can tomato parsley sweet sour sauce Canola oil / olive oil / sunflower oil for stir-frying WEEK 4, Day 1
Middag-ete/Ligte dinner Open sandwich with 2 slices whole wheat bread, low GI Omelet 2 egg whites 1 tablespoon container centralen grated low fat cheese 4-6 slices tomato 4 -6 slices cucumber onion, red onion, or to taste Spring Onions 1 cup of tea or coffee
Dinner / Main Meal Chicken or pork stir fry with 140g chicken breast (skinless or 2 palms fat pork) 2 tsp olive / canola / sunflower oil, onions, red / green peppers, zucchini, broccoli green beans / mangetout (fragrance of herbs) 2 t BBQ Sauce 1/3 cup cooked rice 1 glass of liquid and / or 1 cup of tea or coffee
Dinner 2 fish cakes: use tamatievis, brown bread, chopped onion, parsley, thyme, black pepper, lemon, garlic and egg. cup potato or fries kapok 1k roasted vegetables (tomatoes, zucchini, onions, carrots, mushrooms with 2 teaspoons olive / canola / sunflower oil) 1 glass of liquid and / or 1 cup of tea or coffee, Week 4, Day 2: Walk 21 minutes, with 15 minutes container centralen brisk, and 1 minute at racing speeds Week 4, Day 3
Try to do less kilojoules (nothing more than 2000kJ for the day - the less the better, but very fluid please.) Vastrapdae is not suitable for people who have diabetes, are pregnant, breastfeeding or considerate, serious chronic illnesses do not. Those who are lactose intolerant or allergic to dairy, the milk and yogurt replaced with soy products. The principles for the vastrapdag: Eat as little as possible from wed night to Fri 12h00 ogg ontby, and then release the plan. Drink as much as possible (water, tea, coffee (limited to four), diet soda) 500ml fat free milk - tea and coffee 500 ml nonfat yogurt - makes a slick little (smoothie) with fruit 1 serving of fruit - used for smoothie 4 servings of vegetables 80g each. The next group of vegetables is free and can be taken in unlimited quantities: broccoli, container centralen mushrooms, cauliflower, cabbage, squashes, eggplant, green beans, tomatoes, Brussels sprouts, lettuce, cucumber, green peppers, squash, spinach, onions, celery. container centralen Dinner: Make a salad for evening (lots of green leafy vegetables, tomatoes and vegetables free) Tea and coffee with milk vervrye without sugar or sweetener.
Why a vastrapdag? container centralen 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) or the person's container centralen normal diet without restrictions similar or even better results than the Standard energy-restricted diet for 7 days. Both diets improved metabolic markers 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. container centralen Week 4, Day 3: Walk 20 minutes, with 10 minutes remaining speedy and comfortable

container centralen Vegetables: courgettes, broccoli, carrots, green beans
Dinner Chicken kebab (140g chicken) 1 medium baked potato in the skin flavored with garlic and t soft margarine or 1 small corn. Salad: cabbage salad with 1 tablespoon low-fat mayonnaise 1 glass of liquid and / or 1 cup of tea or coffee, Week 4, Day 5: Walk 25 minutes, including 18 minutes brisk and 2 minutes at racing speed
Late morning

A Uitspandag means you eat with a peaceful mind with your family, and make room for that sweet little container centralen thing, or whatever you-all to delight. But the secret container centralen is to keep your portions consciously watching container centralen and not to overdo container centralen it and your weight loss efforts to overturn 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 co