Week 1: intensive dietary plan to fight obesity Overweight and obesity

Week 1: intensive dietary plan to fight obesity
Overweight and obesity

First part of a plan to lose more than 25 kilos in women and more than 21 kilos in males, safely and durably. And for those variants should lose less weight.





This is the first installment of an intensive diet plan to combat obesity, the major epidemic of the XXI century risks of which has spread the World Health Organization.

The goal is to lose more than 25 kilos in women and more than 21 kilos in males. We will also offer versions for who should lose weight less.

The proposal is not thinking about a diet but a change in the quality of food choices, preparations and beverages.

Incorporate daily physical activity that you like to facilitate the process of thinning.

Breakfast and snacks

- 1 cup of tea with skim milk (whole milk without water).
- 1 infusion (coffee, tea or other); It can be in sachet, strands, etc.

Also choose from the following:
- 2 slices whole wheat bread multisemillado (unroasted) with 1 slice low-fat cheese compact.
- 20 peanuts (not include slimming less kilos).
- 1 sandwich (preferably integral) Arab bread with 1 feta cheese compact lean.
- 20 raisins or 4 prunes (not include slimming less kilos).
- 1 sandwich of wholemeal bread multisemillado (unroasted) with 2 slices of ham (no additives) -1 and 1 time per week-compact cheese.
- 1 kiwi (not include slimming less kilos).
- Six whole-grain crackers (with less than 2% fat), spread with 1 teaspoon (of tea) of fat spreadable cheese.
- 1 orange or tangerine (not include slimming less kilos).

Snacks

Choose 3 of the following:

1 banana immature (girl), 20 medium grapes, 20 raisins, 25 large unsalted peanuts, almonds 15, 17 hazelnuts, cashews 12 10 walnut halves 1 avocado girl, 10 black olives, 2 medium figs, 1 egg, 5 dates or 1 can of beer.

For those with less kilos to lose weight, choose two options.

Lunch and dinner

Allowed daily amounts and frequency of consumption of each food group



Meats: size of the palm of your hand in lunches and dinners.

Vegetables: all colors, raw and / or steamed and / or baked: 1 soup dish per meal.

Starchy vegetables: size of your fist in lunches and dinners.

Fresh fruits: 3 units the size of the palm of your hand.

Cereals and cereal: size of your fist.

Dry and fresh pasta: 1 large, already cooked al dente and plate.

Legumes: size of your fist.

Oil: 1 tablespoon (the dessert) at lunch and dinner, on salads or incorporated into preparations after cooking. No frying. If you have to lose weight kilos less, use 1 teaspoon per meal.

Use spices to enhance the preparations, without the use of salt, basil, garlic, pepper, nutmeg, other spices, etc.

Use vinegar or balsamic vinegar or lemon juice for seasoning salads.

Soup before meals and after meals 1 fruit and coffee or green tea.


Day 1

Lunch
Lean red meat. Raw vegetables and / or steamed. 1 potato boiled and cooled in the salad.

Dinner
Fish. Raw vegetables and / or steamed. Comprehensive or parboil rice.



Day 2

Lunch
Carré. Raw vegetables and / or steamed. 1 corn.

Dinner
Skinless chicken (remove before cooking, leg and thigh for example).
Raw vegetables and / or steamed. 1 boiled and cooled sweet potato salad.



Day 3

Lunch
Fish on onion and tomato, tuna or mackerel or natural. Raw vegetables and / or steamed. Bulgur or boiled and cooled in potato salad.

Dinner
Skinless chicken or fish. Raw vegetables and / or steamed. 1 corn or quinoa.


Day 4

Lunch
Lean red meat.
Raw vegetables and / or steamed. Integral rice.

Dinner
Carré or skinless chicken. Raw vegetables and / or steamed. 1 boiled potato.



Day 5

Lunch
Pork: bob back or leg. Raw vegetables and / or steamed. 1 cold sweet potato salad.

Dinner
Red or white meat. Raw vegetables and / or steamed. Legumes.



Day 6

Lunch
Skinless chicken (remove before cooking). Raw vegetables and / or steamed. 1 1 corn or boiled potatoes.

Dinner
Red or white meat. -can Be ribbons- thick noodles, fresh or dried, cooked al dente al dente. Mixed with raw vegetables and / or steamed.


Day 7

Lunch
Red or white meat. Raw vegetables and / or steamed. 1 corn or rice.

Dinner
Carré or fish. Raw vegetables and / or steamed. 1 sweet potatoes or bulgur.


If you need to lose weight less kilos, remove a serving of meat at night.

The portion of vegetables, such as potatoes or potato or corn or quinoa, etc., not included in lunches (these are only mixed in with all raw vegetables and / or steamed colors dinners).

Remember that this is an example for healthy weight loss. If you experience any disease aggregate consults a nutritionist.