3 kilos per week with the ideal diet list

3 kilos per week with the ideal diet list

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I want to lose weight, I have to lose weight but how do you say? 2 kilos per week with the ideal diet list

Following the diet program, easily without being hungry You can lose 2-3 kilos depending on your metabolic rate.

Easy diet list there are alternatives for food in our program. You can eat 3 tablespoons of legumes or 1 thin slice of cheese instead of 1 meatball, you can consume 1 scoop of soup, 2 tablespoons of rice, pasta, noodles and couscous instead of 1 thin slice of bread.

ideal diet list

During the diet, you should exercise 45 minutes 3 days a week and drink 8-10 glasses of water a day.

Ideal Diet List

Breakfast (8.30 in the morning)

  • 2 thin slices of white or cheddar cheese 60 grams
  • 3 olives or 1 walnut kernel
  • Cold tomato, cucumber, greens or low-fat menemen
  • 1 teaspoon of honey
  • Green tea
  • 2 thin slices of whole wheat bread
  • 3-4 days a week 1 boiled egg

Snack 10.30

  • 2 Servings of fruit

Lunch 12.30

  • 6 tablespoons of vegetable meal
  • Up to 2 meatballs (60 grams) or 100 grams of fried fish
  • Lean salad
  • 2 thin slices of whole wheat bread

Snack 15.00

  • 1 serving of fruit
  • 1 glass of milk or yogurt

In the evening 18.30

  • 1 scoop of soup
  • 6 tablespoons of vegetable meal
  • 1 tea glass of yogurt
  • Lean Salad
  • 1 thin slice of bread (rye, oats, whole wheat)

Snack

  • 1 serving of fruit
  • 2 whole wheat breadcrumbs

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