Advices for a healthy loss of weight

* To keep the results (the lost kilograms), you should not lose more than 4 kilograms per month, or a kilogram per week.

* The results of each diet are doubled when it is combined with sports and movement.

* Every meal has to be complete, i.e. it should give the organism the necessary substances, so I insist on having both carbohydrates and proteins in the diet.

* Forget about bread! If you really cannot live without it, try a piece of pulled bread at breakfast or at lunch. But no more than that.

* When you feel like eating something forbidden, do not abstain from it, eat, but little.

* Something very important! Persistence. This is the key to success in every venture.

A healthy diet – a sample menu

Breakfast, several choices:
1. Muesli from cornflakes (contains a lot of fiber) with milk. Coffee, it can have little sugar, or tea.
2. A boiled egg, turkey ham, a piece of pulled bread, coffee with milk or tea.
3. Oatmeal with banana and raisins.

Lunch, several choices:
1. Grilled chicken breast, lettuce salad.
2. Roasted cheese in folio with tomato and cucumber salad.
3. Lentils soup.
4. An omelet with two eggs with cheese (you can add a spoon of cornflakes or bran, because of the fiber) with a cucumber salad or boiled vegetables salad.

Dinner, several choices:
1. Roasted white chicken meat in a case, lettuce salad.
2. Chicken soup.
3. Boiled white chicken meat, boiled vegetables (broccoli, carrots, string bean, peas)

Advices for a healthy loss of weight

Between the meals, I recommend fruit, mostly apples, and nuts, mostly almonds. Do not count the apples, but careful with the almonds. Do not go over 20 almonds or about 20-30 grams.

With this diet you will not lose many kilograms for a short time. If you combine it with a sport, you will be losing about 2 to 4 kilograms per month. If you are persistent, the effect will be a healthy loss of weight, without a shock to the body.

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