-10 kg, in 10 days.... starting on Monday!!!

The image of a business woman does not go well with extra folds at the waist. Of course, being perfect in every way is very difficult, but this does not at all justify the reluctance to pull yourself together and get rid of excess weight. Firstly, it is unsightly, and secondly, it is bad for your health. There are a lot of different programs for weight loss today. But not all of them are effective and safe. Don't forget that losing weight too quickly can put stress on your body. The main thing here is not speed, but consistency. The “Minus 2 kg in 2 weeks” diet is optimal. You do not starve, your skin gradually tightens, and your health remains excellent.

For the busiest

Surely every woman has had the opportunity to study various diets. Sometimes you get desperate when you see recommendations that you need to eat little by little, with breaks of two to three hours, and each time it should be a new dish. How can you squeeze such a diet into harsh workdays, when you don’t always have time to have a quiet lunch? The optimal diet “Minus 2 kg in 2 weeks” will eliminate the need to spend a lot of time in the kitchen, but will still give excellent results. It is specially designed for working ladies but can be followed by housewives too. I would like to emphasize that the diet was compiled with the participation of S.N. Volikov, a well-known nutritionist in Moscow, Candidate of Medical Sciences.

Diet for a week “minus seven”

Diet for a week. How to lose weight in a week?

Diet minus seven , or diet for seven kg. The effectiveness of this diet lies in cutting calories and eating fractionally. The diet regimen is six meals a day at intervals of 2.5 hours. This type of diet is suitable for those who go to bed late and are used to having dinner late.

The last meal is allowed at 21:00. If you choose this diet, you must say goodbye to foods such as sugar, salt, tea and coffee for a week. Only mineral, non-carbonated water, after half an hour after eating. If you stick to the “Minus Seven” diet, you will be pleased with the results. You will become five, seven or more kilograms slimmer. It depends on your lifestyle and metabolic rate. Let's tell you more about the seven-kilogram diet menu. A list of products has been compiled for each day of the diet. In what order to consume them, what you will eat for breakfast, lunch, dinner - you decide for yourself!

You break your food into six meals yourself. For the first two days, the list is the same: Half a liter of one percent kefir and half a kilo of jacket potatoes. Not too diverse? But very effective!

The third day of the diet is the same as the fifth and seventh days. True, instead of potatoes, half a kilogram of any fruit is added to the usual kefir, with the exception of fruits containing excess sugar, such as bananas and grapes.

In winter, fresh fruits can be replaced with dried fruits. It is necessary to take into account that in dried fruits the amount of fructose is more concentrated. Therefore, the portion must be halved. From 500 g to 250 g. Fourth day - turkey or chicken fillet, plus kefir. The sixth day is a total unloading. Apart from still water, you cannot eat or drink anything. Therefore, when planning a diet, try to take this fact into account in order to relieve this day not only in the diet, but also in physical and intellectual activity.

Everyday Realities

What is the ideal “Minus 2 kg in 2 weeks” diet? First of all, this is an optimal, balanced diet. Usually, instead of breakfast, we try to lie in bed for an extra 20 minutes. Most often you don’t feel like eating at all, so coffee or juice becomes the only solution. The situation is no better in the evening. Typically, nutritionists recommend not delaying your last meal and eating brown rice with fish before 18:00. But at this time we are still at work, so it’s impossible to fulfill the condition.

Diet of Elena Malysheva

The famous shocking TV presenter of a program dedicated to health recommends canceling your hunger strike and allowing yourself snacks!

In addition to three main meals, two snacks are allowed. Also, you can eat after six... but only for an hour. On Elena Malysheva’s diet, the last meal is before seven in the evening. Count your calories! Taking into account your age, weight and physical activity.

Alcohol and sugar, as well as foods containing large amounts of starch, should be limited.

Elena Malysheva's diet menu

One type of breakfast is oatmeal and kefir or yogurt without added sugar. A couple of hours after breakfast, you can have a fruit snack. A few more hours later - lunch. For lunch - protein food. The next snack is apples or citrus fruits.

For dinner you can eat a salad, a glass of yogurt or kefir and one boiled egg. The main thing in dinner is lightness.

Optimal solution

All these problems will be solved if you build the menu as follows. The “Minus 2 kg in 2 weeks” diet is safe and suitable for everyone; nursing mothers can also practice it. This is a complete diet that includes:

Breakfast - any fruit of the same type. Here you will have to maintain moderation and not eat more than 500 g at a time. It is a source of amino acids, vitamins and fiber. Typically, nutritionists recommend eating 5-7 servings of fruits per day separately from other dishes, since together with other foods they cause fermentation processes. Agree, this is an almost impossible requirement. At the same time, a fruit breakfast is the optimal solution, and you don’t have to waste time preparing it. Apples, citrus fruits, persimmons, kiwis and mangoes are good choices. But bananas, grapes, pears and avocados are not the best option at all.
Lunch is the main meal, which goes under the motto “anything.” Let's not forget that the ultimate goal is to lose weight, so preference should be given to dishes made from fish, poultry fillets, and seafood. An excellent addition would be salads with olive oil, stewed or boiled vegetables, legumes, and brown rice. If you dine in the canteen, then avoid soups; they contain a lot of calories and fat. And no gravy or breading!
Evening meal. You can't think of anything better than vegetables here. Dishes made from them do not overload the pancreas, they contain a minimum of calories, and they are also very healthy. It is a source of fiber and vitamins and microelements. The healthiest ones are broccoli, Brussels sprouts and white cabbage, carrots and pumpkin, zucchini and eggplant.

Egg diet for a week

The egg diet is a protein diet. The main product is chicken eggs, quail eggs are also allowed. But, due to the fact that one of the principles of any mono diet is to consume one product for a maximum of 3 to 4 days. Eating eggs is combined with meat. You will need to omit the spices and oil. No fried eggs! Only boiled or steamed eggs. The amount of salt should also be limited. You need to limit yourself to three meals. It is advisable to drink fluid in sufficient quantities, but avoid coffee for a week. It is preferable to drink water, green , chamomile , black tea . If you want to achieve good results, stop eating sugar and its substitutes. Breakfast in the first three days of the diet is a couple of eggs and one citrus fruit of your choice. Instead of fruit, you can drink freshly squeezed orange or grapefruit juice.

How to lose weight in a week. Star Diet

On the fourth day, eggs can be replaced with low-fat cottage cheese. Also, on other days you can add boiled carrots and parsley, dill or basil to the scrambled eggs. Twice during the diet, lunch repeats breakfast. On other days, the main product is meat. Chicken fillet, beef or dietary turkey meat. The daily intake is 250 grams. You can complement your lunch with citrus. The egg diet only has five dinners. During the final two days, you will have to give up dinner altogether. The only thing you can afford is green tea or one glass of kefir. The first three dinners are two eggs + a glass of kefir/milk, the remaining two days are boiled beef or steamed fish. Portion 250g.

Duration and results

In fact, this is a new way of life, not even a diet. Minus 5 kg in 2 weeks is a completely achievable result. And the best part is that its duration is not limited. The body receives everything it needs, and even the most severe office emergency allows you to comply with this regime. Within a month you will see that your figure is in order, your health has improved, your intestines work like clockwork. For many business women, this is the best diet. On average, those who simultaneously engage in sports lose minus 7 kg in 2 weeks.

Judging by the reviews, this is the best diet that exists today. It’s not for nothing that it was developed by a nutritionist. If you compare it with others, it includes the advantages of most of them and is devoid of disadvantages. You get not only good nutrition, but also a large amount of vegetables and fruits. But mono-diets most often forget about this, focusing on cereals, protein or fermented milk products.

Contraindications and disadvantages of a diet for the lazy

Despite all the advantages, the diet for the lazy, like any other diet, has a number of limitations. There are both positive and negative reviews about this diet. By and large, it all depends on the person himself and his approach to diet. Someone thoughtlessly and dramatically changes their diet and gets gastrointestinal disorders, someone, after drinking 2 glasses of water, eats them with hamburgers and hopes for a quick result. The most important thing in the diet for the lazy, as in any other diet, is to take a reasonable approach and remember that miracles do not happen. To achieve results, you need to work on yourself comprehensively and adhere to the principle: it is better to lose less extra pounds, but completely maintain your health!

So, let's look at the main caveats:

Follow the diet for no more than 2 weeks. Given the large volume of water consumed, the diet has a time limit. If you do not follow this rule, you risk disrupting the functioning of your kidneys and bladder;
Large amounts of fluid consumed remove calcium and sodium from the bones. If you suffer from immunodeficiency, or a deficiency of certain vitamins, it is better to wait until your dietitian allows you to start this diet;
The diet is prohibited for people with disorders of the gastrointestinal tract, liver, kidneys, and bladder. For any such diseases, any diet is agreed only with the attending physician;
Try to eat a varied diet. A monotonous diet will not only get boring for you very quickly, but can also lead to vitamin deficiency, especially in the autumn-winter period;

In general, all warnings should be attributed to the above-mentioned principle: there must be a rational approach to everything. You shouldn’t chase big numbers of lost kilograms, act consistently, and without harm to your health. This requires an integrated approach and adherence to the principles of a healthy lifestyle.

If you want more

The above scheme is optimal; it makes it possible to lose weight quite quickly and easily, without unnecessary stress on the body. What to do if you are overweight and want to get yourself in order as soon as possible? Often a woman is not satisfied with a long-term diet. Minus 10 kg in 2 weeks is the minimum that we agree to in an impulse to become ideal as quickly as possible.

The higher the requirements, the stricter the conditions. Get ready for a tough challenge. So, a sample menu:

At 7 am, herbal tea without sugar.
After two hours - one egg.
By 11 o'clock you need to eat 100 g of meat.
For lunch - 200 g of tomato juice or a couple of tomatoes.
At 5 pm boiled egg.

Diet to reduce belly fat for a week

The causes of belly fat deposition vary. And it is necessary to distinguish between two types of fat - visceral and subcutaneous. Visceral fat is deposited behind the abdominal wall and usually appears due to hormonal fluctuations. But unlike subcutaneous, the mountain is burned faster.

Diet for a week with a flat stomach

Subcutaneous fat that is deposited on the hips and buttocks will be removed with effort. Regardless of the type of fat, a belly fat diet actively combats it. Meals are fractional. Meals are divided into six times. One meal – 200g. Oatmeal, buckwheat or millet porridge + low-calorie meat or fish fillet, or cottage cheese - this is the diet that will help you lose extra centimeters. Vegetables and unsweetened fruits are allowed. In order to achieve a good result, you must make it a rule to do sports, strength or cardio training, and pump up your abs.

Diet menu for reducing belly fat

Breakfast - dairy products plus one apple. After a couple of hours - banana or any other fruit. For lunch - lean meat and vegetables. Prepare vegetable soup and one boiled egg several times a week. For dinner, seafood or meat is preferred. A serving is 250g. Two out of seven of your dinners are vegetables. Potato dishes are also allowed.

Nutritionist opinion

This is a very strict diet. Minus 10 kg in 2 weeks is a very attractive and even achievable result. But your health is at risk. Judging by the reviews, after drastic restrictions you will quickly catch up. Add to this problems with digestion and metabolism and weigh whether you need such a result. This diet lasts 2 weeks.

Nutritionists call reviews of minus 10 kg very dubious, because not everyone can withstand such a meager, limited diet and not break down.

Other working slimming systems

Water, carbohydrate, protein-vegetable, tomato, cucumber, kefir, watermelon, jockey, Hollywood and a host of other “nominal” diets (named after the author) - they all have varieties that allow you to lose 2-3 kg per week. One of the diets often mentioned by our show business stars is the kefir diet. Many people remember it with a shudder, since any mono-diet is a serious test, not only for the stomach, but also for the nervous system. But if we limit ourselves to just a week, we will quickly understand: the kefir diet is very effective. It triggers the mechanisms of intestinal self-regulation, and with a low calorie content and low glycemic index of the product, this works ideally.

When choosing the best option for an express diet for yourself, be sure to consult with your doctor: the diet may have “your” contraindications.

There is no limit to perfection

We continue to see this as we study different weight loss programs. The “Minus 12 kg in 2 weeks” diet looks even more attractive, but in reality it is a complex of mono-diets, each of which deprives the body of a number of important vitamins, minerals and trace elements. Don’t think that if today you ate fruit and tomorrow you ate chicken, then on average your body will get everything it needs. For normal functioning, every day you need a complete set of all necessary substances, not limited only to proteins or carbohydrates. Any deviations (lack of one and excess of another) do not have the best effect on the general condition.

But let’s take a closer look at what the “Minus 15 kg in 2 weeks” diet is.

Minus 2 kg per week: a dozen life hacks on how to effectively lose weight without compromising your health

If you want to lose weight as quickly as possible, then face the facts: rapid weight loss is not only unhealthy, it can also lead to stress, cravings for alcohol and, as a result, new weight gain.

For most people, it is extremely difficult to lose even a pound a week, let alone two. And although losing water could move the situation forward, the changes will be superficial and temporary: dietary restrictions and increased exercise will exhaust your body and, ultimately, it will protest. Firstly, your metabolism will slow down, secondly, you will end up eating unhealthy foods, and thirdly, you may become depressed.

However, there are ways to start your healthy weight loss journey without starving yourself or spending endless hours in the gym. However, be prepared – it will take time! You will end up with great long-term results that will make you proud of yourself.

TIP #1. Write down everything you eat

The main rule of losing weight: you need to burn more calories than you consume. The obvious thing, right? However, most of us don’t think about it at all and continue to absorb everything that is bad, and then wonder: “Why am I not losing weight?”

Nutritionists advise writing down everything you eat with an accurate indication of its composition and weight. Even a handful of seeds in the evening in front of the TV and a can of beer on Saturday at the dacha. Any food product needs to be taken into account, because sometimes it is the reason that you exceed your calorie allowance. By the way, the easiest way to keep such records is in special mobile applications: they will calculate for you all the harm and all the benefits of the food you consume.

TIP #2. Change your eating habits

Unfortunately or fortunately, medicine has not yet invented diet pills, so that you drink it and don’t need to do anything else - the weight comes off on its own. So, if you want to see results, you need to change yourself and your behavior. Remember the expression: “If you want to have something you’ve never had, start doing something you’ve never done”?

Why not start with nutrition? It is unlikely that you will be able to lose noticeable weight if you regularly consume fast food, cakes and alcohol. That's why try to change your eating habits. For example, in the morning replace a croissant with chocolate with a dried fruit bar, and in the afternoon drink water with lemon instead of packaged juice. You will save money and see the results!

TIP #3. Eat after six o'clock in the evening

As surprising as it may sound, nutritionists are extremely negative about the “don’t eat after six in the evening” rule. Studies have shown that the human body is ready to consume most of its daily calorie intake during daylight hours. However, the lifestyle of most of us makes its own adjustments, and we gather for dinner or meet with friends when it’s already dark outside and soon we need to go to bed. Therefore, not eating after six in the evening is a big problem, and you won’t be able to stick to such a rule all your life.

So here's an alternative strategy: if you don't expect a feast in the evening, eat a hearty and high-calorie meal during lunch. At the same time, if you are invited to a restaurant for dinner or guests are expected, limit calories in the morning and afternoon so that in the evening you don’t feel like a black sheep when everyone is eating kebabs and you are picking a cabbage leaf. Simply put, stick to balance and plan your meals ahead of time.

TIP #4. Eat the Right Protein

Protein is the main tool in building muscles and losing weight. That is why it must be consumed daily. However, there is one “but” here. It is extremely important what kind of protein you eat, because it can be different, and, accordingly, affects the body differently. One will help you get rid of unnecessary pounds, the other will force your body to store them on your stomach and thighs. Ideal sources of protein include chicken breast, white fish and low-fat dairy products, but avoid bacon and hamburger.

In addition to its building functions, protein has the ability to slow down the release of sugar into the blood, so after consuming it, a person feels full for much longer than when consuming carbohydrates. You can use this trick if you really want something sweet. Just eat a muffin and wash it down with milk: the protein in milk will keep you from getting hungry quickly, despite consuming carbohydrates.

TIP #5. Drink more water

Any nutritionist will tell you that often the feeling of hunger is nothing more than thirst. Yes Yes! The body sends you a signal about the desire to get a portion of water, but without understanding it, you go straight to the refrigerator. This is a big mistake, which ultimately leads to weight gain. The next time you feel the urge to put something in your mouth, drink a glass of water. If after 20 minutes your appetite disappears, it was thirst; if it remains, take a break to eat.

In addition, daily consumption of 1.5-2 liters of clean water accelerates metabolism and cleanses the body. At the same time, if you ignore this rule, it leads to fluid retention in the body, which is why the weight may remain in place and there will be no visible results of losing weight. Therefore, drink water, and if you don’t feel like it, force yourself. When this becomes a habit, you will see positive changes in your body.

TIP #6. Drink less alcohol

One gram of pure alcohol contains 7 calories, which is much more than one gram of carbohydrate (4 calories), and does not contain any nutrients. That is, in essence it is a dummy. Any fitness trainer will tell you that one glass of wine means less than one workout. Not bad arithmetic, right? In addition, when drinking alcohol, an irresistible desire arises to eat, and not the most healthy food.

In other words: when you drink, you're more likely to eat junk like pizza, French fries, and so on. Therefore, make it a rule to drink alcohol with plain water: it will dilute the alcohol in your stomach, and you will not be able to drink and eat too much.

TIP #7. Make an effort to relieve stress

Whenever you feel stressed, you go for food, right? Nutritionists blame this on cortisol, a stress hormone that stimulates the appetite for sweet and fatty foods. According to a study conducted back in 2007, the more nervous and anxious people were, the higher their cortisol levels were and, accordingly, the more likely they were to want to eat something extremely unhealthy.

That's why no weight loss is complete without practicing stress management. This could be meditation, talking with your best friend, or relaxing with your favorite music. In the end, you need to break the connection in your head “bad mood - food”, and then going to the kitchen will not be a consequence of a bad mood, but a desire to satisfy real hunger.

TIP #8. Play sports

Before you buy a gym membership, remember: exercise won't help you lose weight in one week. And they can’t do it in two weeks either. Fitness instructors say that in the beginning, exercise can help you lose up to a kilogram per week due to the body's inflammatory response, so those who do low-intensity exercise burn calories. However, they often eat more or subconsciously move less throughout the day to conserve energy, causing the weight to stop coming off.

In reality, it takes months to see the metabolic impact of training on weight loss. That is why it is worth choosing a physical activity for yourself that would bring pleasure. Otherwise, there will be a high probability of giving up what you started without seeing results.

TIP #9. Have sex

Sex may not be the best cardio workout, but it still helps burn calories. On average 3.6 calories per minute. A very good result for such a pleasant activity, isn’t it? In addition, sex is extremely important for a person’s mental health.

A long time ago, scientists proved that during lovemaking, a person produces dopamine (which gives pleasure) and serotonin (which improves mood). These two hormones reduce food cravings, which will prevent you from gaining extra pounds.

Mono food for every day

Start: one boiled egg up to 5 times a day.
500 g fish, divided into 5 servings.
500 g chicken breast.
5 potatoes.
500 g beef.
500 g of fruit.
Fresh vegetables.
500 g cottage cheese.
It's egg day again.
500 g chicken breast.
1 liter of kefir.
500 g fish.
Fresh vegetables.
500 g of fruit.
Rose hip decoction.

What do those who have tried this system on themselves say? Is it really possible to get rid of such a large number of kilograms at once? Some succeed, but few survive. In addition, it is unlikely that you will be able to avoid health problems. In fact, it takes about six months to lose 15 kg. The safe maximum is 4 months, but usually this result is achieved by those who are very overweight. For others, the decline process will be slower.

Tuesday

Breakfast – 200 g of oatmeal porridge, 1 tbsp. l. fresh frozen berries and a glass of low-fat milk.

Second breakfast - 200 g of beet and prune salad, flavored with 1 tsp. vegetable oil, as well as two bran breads.

Lunch – 100 g of cabbage salad with the addition of tomato, herbs and 1 tsp. vegetable oil, 70 g of boiled chicken fillet and 150 g of pilaf with vegetables. Half an hour after lunch, drink a glass of rosehip decoction.

Afternoon snack – 125 g of bio-yogurt and 100 g of low-fat cottage cheese.

Dinner – 150 g of steamed cod in the form of a soufflé and 200 g of boiled green beans.

Wednesday

Breakfast - steam omelette, prepared from one yolk and two whites with the addition of 1 tbsp. l. milk, as well as 100 g of apple and carrot salad with 1 tsp. vegetable oil.

Second breakfast – one apple.

Lunch – 150 g of vegetable soup, 100 g of boiled chicken fillet and 100 g of green beans.

Afternoon snack – 200 g of stewed cabbage with apples and carrots.

Dinner – 150 g of cottage cheese, preferably no more than 2% fat.

Why can't we lose excess weight?

Thursday

Breakfast - 50 g of boiled beef, 100 g of green peas, two rye bread.

Second breakfast - 150 g of vinaigrette with vegetable oil and two bran breads.

Lunch – 150 g of stewed cabbage with carrots, 100 g of boiled fish, preferably hake or cod, a glass of rose hip broth.

Afternoon snack – one green apple and 30 g of walnuts.

Dinner – 200 g of unsweetened cottage cheese casserole with carrots, prepared without oil, and 1 tbsp. l. sour cream 10% fat.

Friday

Breakfast – 4 tbsp. l. rolled oats mixed with 100 g of milk and 30 g of dried fruits.

Second breakfast – 200 g of mashed potatoes made from eggplants and zucchini.

Lunch - 100 g of boiled fish, preferably haddock, hake or cod, and 200 g of stewed vegetables, half an hour after eating you need to drink a glass of rosehip decoction.

Afternoon snack – pilaf, consisting of 70 g of rice and 100 g of vegetables.

Dinner – 100 g low-fat cottage cheese.

Healthy food for weight loss

Saturday

Breakfast - one hard-boiled egg, 50 g of green peas and 50 g of cheese.

Second breakfast - one baked potato, 100 g of sauerkraut with onions and 1 tsp. vegetable oil.

Lunch – 150 g of pea soup, 150 g of stewed zucchini with carrots, 100 g of boiled chicken fillet and two bran breads.

Afternoon snack – 200 g of fresh vegetable salad, seasoned with 1 tbsp. l. low-fat sour cream.

Dinner – 50 g of cottage cheese and 250 g of baked cauliflower.

Sunday

Breakfast - 200 g of pearl barley porridge, boiled in water, and 50 g of stewed carrots with an apple.

Second breakfast - one orange.

Lunch – 70 g of lean beef, 200 g of stewed cabbage and one green apple.

Afternoon snack – 100 g low-fat cottage cheese and greens.

Dinner – 150 g of fish in the form of a soufflé, 150 g of boiled green beans.

Losing weight without effort and much time

Simple rules

In fact, it is not at all necessary to be on any special diet. Follow simple rules and you are guaranteed to lose weight. This process is not very fast, but it is 100 percent safe. Here are some of the rules:

Say no to sweets and yes to dried fruits and nuts.
Avoid white bread. It is much better to bake it at home, using wholemeal flour.
Eliminate sugar from your diet, preferably a spoon or two of honey a day.
Limit your fat intake. Chicken and meat should be lean, skin and excess fat should be removed.
Fish, on the contrary, should be fatty. But it's better to cook it.
Late dinner is the main pest. If you go to bed late, you can reschedule your meal, the main thing is that you plan to go to bed no earlier than 3-4 hours later.
Do not mix protein and carbohydrate foods. It is better to eat meat with fresh vegetables: cucumbers, cabbage, celery and herbs.
There is no need to give up carbohydrates. This is a source of energy. Porridges are very healthy foods, and the best time for them is breakfast or lunch.
Vegetables and fruits should make up at least two-thirds of the diet.

By following these simple rules, you will slowly but surely lose weight. The result may be less noticeable than that offered by emergency weight loss diets, but it is definitely irreversible. Gradually you get used to the new style of eating, and it does not cause any inconvenience. Nutritionists explain this by saying that the body gets used to processing food that comes in excess. For example, if a person is addicted to fatty and sweet foods, then the corresponding enzymes will be produced. When switching to a diet, you will feel discomfort for some time, but then your body will adjust.

Walks in the open air

Since oxygen is needed to burn fat, walking outside is an integral part of comprehensive weight loss. Therefore, the duration of stay in the fresh air should exceed 2.5-3 hours per day.

Of course, it is best to be in nature, near a river or in a forest. But a walk from work to home, or an evening promenade with a boyfriend or girlfriends in a nearby park, is also suitable.

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Weekly vegetarian diet: dinner

Option 1 : Large bowl of light vegetable broth + serving of raw or steamed vegetables + 1 baked cinnamon apple

Option 2 : Large bowl of light vegetable broth + a portion of grated carrots + 2 boiled eggs + 1 small fruit

Option 3 : Large bowl of light vegetable broth + 100 grams of cooked brown rice + a portion of vegetables (raw or steamed).

In addition to tea and water, in between meals on this diet, you can eat 1 cup of low-fat yogurt per day (possibly with sweetener) and 1 piece of toast with semi-hard or hard cheese.

Weekly vegetarian diet: lunch

Option 1 : 4 thick slices of steamed pumpkin pulp + one egg omelette (cooked in a Teflon pan, lightly greased with vegetable oil using a paper towel) + 1 medium-sized fruit (not banana) + 1 apple marshmallow bar

Option 2 : large cup of fresh coleslaw, tomato, onion and sprouted grain salad with olive oil and lemon juice dressing + 1 boiled egg + tea

Option 3 : stewed or baked stew of squash (pumpkin), corn kernels (frozen, not canned!) and greens with a little olive oil + a serving of fruit salad (no dressing)