Why a vastrapdag? There is good research showing that fast for two days a week (alternate day fasti

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 - choose a range if possible 2 eggs Meat 150 g Lean pork or beesfillet 60g skinless delta containers chicken breast + 100g (smoked) chicken 120g Hake / king stone 1/2 - 1 can of tuna / sardines Vegetables 1 avo 1 corn 2 onions 4 servings courgettes 2 servings of broccoli 2 carrots delta containers 2 servings of green beans 4 tomatoes and a packet of cherry tomatoes 4 large mushrooms 1 cucumber spinach 1 can chickpeas 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 delta containers (24 - 25% fat); 1 teaspoon finely grated parmesan small package of whole wheat tortillas for toevoutjies small packet of pasta 2 potatoes herbs and sauces Fresh herbs low fat mayo balsamic vinegar coopers bbq sauce pepper thyme basil small can tomato parsley sweet sour sauce Canola oil / olive oil / sunflower oil for stir-frying Eating Plan Week 2 Day 1 (Monday )
1 cup whole wheat ontbytvlokkies 1/2 c fat-free milk 1 cup of tea or coffee Mid-morning 175 ml nonfat yogurt 1 medium delta containers fruit 1 glass of liquid Lunch or Light Meal Chicken toevoutjie (wrap): delta containers 1 whole wheat tortilla (70g) 2 slices low-fat chicken (60g) 4 -6 slices of tomato Lettuce 1 tablespoon low fat mayo 1 cup of tea or coffee late afternoon 1 medium fruit 1 glass of fluid Dinner or Main Meal Italian pasta with onions, tomato puree, delta containers fresh basil leaves, cherry tomatoes, delta containers 90g lean mince 1 teaspoon ground Parmesan 1/3 cup cooked pasta mixed salad with tomato, lettuce, cucumber, celery, red bell pepper 1 glass of liquid and / or 1 cup of tea or coffee Exercise: Week 2, Day 1: Walk 15 minutes, which is nice qiuckly 7 minutes. Eating Plan Week 2 Day 2 Vastrapdag (Tuesday)
Vastrapdae is not suitable for people who have diabetes, are pregnant, breastfeeding or considerate, serious chronic illnesses delta containers 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 delta containers - 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, mushrooms, cauliflower, cabbage, squashes, eggplant, green beans, tomatoes, delta containers Brussels sprouts, lettuce, cucumber, green peppers, squash, spinach, onions, celery. 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? 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 normal diet without restrictions similar or even better results than the Standard energy-restricted delta containers 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 delta containers very effective, especially for insulin resistance. delta containers Exercise: Week 2, Day 2: Rest well!
Week 2 Day 3 (Wednesday) Breakfast 2 slices whole wheat toast 30g medium fat cheese 1 cup of tea or coffee Mid-morning 175 ml nonfat delta containers yogurt 1 cup fresh fruit salad 1 glass of liquid Lunch 1 medium to large baked potato filled with 1 heaped tbsp flavored delta containers fat-free cottage cheese tossed salad with tomato, lettuce, cucumber, celery, red bell pepper 1 cup of tea or coffee Mid-morning 1 medium fruit 1 glass of fluid Dinner Grilled fish fillet with 120g hake / king stone (2 hands) thyme, black pepper, lemon 1 small boiled / fried Stir-fry carrots corn, green beans and rooisoetrissie 2 t olive / canola / sunflower oil 1 glass of liquid and / or 1 cup of tea or coffee, Week 2, Day 3: Walk 20 minutes, including 10 minutes qiuckly nice. Week 2 Day 4 (Thursday) Breakfast delta containers 1 cup oatmeal porridge 1Z2 k nonfat milk 1 cup of tea or coffee Mid-morning 175 ml nonfat yogurt 1 medium fruit 1 glass of liquid Lunch Open sandwich with 2 slices of whole wheat bread 4-6 slices tomato 30g medium fat cheese, lettuce, fresh basil 1 cup of tea or coffee Mid-morning 1 medium fruit 1 glass of fluid Dinner Fritatta 2 eggs, chopped spring delta containers onions / onion, red pepper, chives, tomato, delta containers fresh coriander 2 tsp olive / canola / sunflower oil 1 slice whole wheat bread, 1 glass of liquid and / or 1 cup of tea or coffee, delta containers Week 2, Day 4: Take 20 minutes, including delta containers 10 minutes qiuckly nice. <