Diet

WEIGHT LOSS PROBLEMS AND SOLUTIONS

A Very Common Weight Loss Challenges:

1. How to meet nutrimental requirements?

2. How to lose weight and keep it off permanently?

LOSING WEIGHT GRADUALLY
and naturally is the right answer. Period.

Why?

Because we just need to go where the evidence takes us.

And there is strong evidence that crash diets results do not last. On the contrary, regaining weight is faster and more painful than you think.

We don’t need endless circles of trial-and-error dieting which eventually leads nowhere. Instead, we should do our best to debunk all the weight loss myths and misconceptions with the truth, so we can start building healthier lifestyle choices.

Let’s begin with small adjustments and stay away from:

• Sugar, alcohol, all processed, instant food.
This includes all heavily advertised products — though cheap and readily available — like snacks and fortified cereals.

Saturated (refined) oils and fats in larger amounts. Saturated fats are not bad if used/eaten in smaller quantities. Food doesn’t have to be greasy to taste good. To improve flavor you can add a tablespoon of virgin olive oil per serving/meal/dish (after cooking) as well as a variety of extras: pepper, lemon, vinegar, soy sauce and other spices.

• Sedentary lifestyle. Regular exercising (walking, cycling, Pilates, weight lifting, etc.) on a daily basis is hugely important both for weight loss and good health. Without physical activity, there will be no significant changes in body posture and overall functionality.

• Big plates. After the dieting is over, it is necessary to keep sticking to the “small plate” philosophy, i.e. keep controlling the size of the portions. It means that high-calorie food (sugar, pasta, alcohol, processed foods) in combination with old habits (binge eating, smoking, drinking) should be excluded for good in order to prevent the infamous yo-yo effect, i.e. weight regain.

WEEKLY MEAL PLAN

The diet includes 3 main meals (daily) plus some vegetarian snacks in between:

• Breakfast – until 9 a.m.
• Midday from 12 p.m. to 3 p.m.
• Evening meal from 7 p.m. to 8.30 p.m.

Few more tips before you start:

√ Eat fresh fruit and vegetables (carrot sticks, oranges, etc.) as snacks, throughout the day, as you like, until evening
√ Portion sizes 100 – 150 g
√ Eat only wholegrain cereals with honey (no sugar added)
√ No food at least 2 hours before exercising
√ Time hourly intervals between meals 3-4 hours
√ Evening meal should be light, try not to eat after 8.30 p.m.
√ No alcohol, no beverages
√ No dressings
√ No supplements, nor probiotics (consult your doctor first)

7-DAY DIET PLAN

Breakfast:

• Fruit: all kind of fruit (up to 100 g) or Juiced fruit (cup=2.5 dl) from our Recipe section
• Oatmeal (30g) with a cup of warm milk or Greek yogurt, or one slice of mixed seeds wholegrain bread (30 g) with 1 tsp. of extra virgin olive oil
• Coffee or tea

Midday (12 p.m. – 3 p.m.):

• Fresh seasonal salad (150 g) with 1 tbsp. of extra virgin olive oil and chopped
Roasted chicken (100 g meat per serving)

Evening meal (6.30 p.m. – 8.30 p.m.):

• One piece of whole grain bread (50 g) with 1 tbsp. of organic humus and 1/2 grated baby carrot on top
• 1 cup of Greek yogurt

Today’s Grocery List:
1. Fresh fruit: oranges, apples, pomegranate, banana, etc.
2. Oatmeal
3. Wholegrain bread
4. Chicken
5. Tomatoes
6. Cucumber
7. Red peppers
8. Arugula salad (rocket leaves)
9. Lettuce
10. Scallion
11. Low-fat cheese (ricotta) and yogurt
12. Humus
13. Baby Carrot
14. Parsley
15. Olive oil

Breakfast:
• 1 cup of Berry smoothie or any other combination of fruit and yogurt. No sugar added!
• Coffee, fruit tea

Midday:
Veal soup or Vegetable Kebab (100 g per serving)
• 1 piece (50 g) of wholegrain bread

Evening:
2 Grilled peppers with sliced tomato and ½ cucumber with few cubes of low fat cheese (30 g ricotta) and & piece of wholegrain bread (30g)

Today’s grocery list:
1. Berries (frozen or fresh)
2. Low fat yogurt
3. Wholegrain bread
4. Veal butt
5. Shallot
6. Peppers
7. Carrots
8. Potato
9. Tomato
10. Cucumber
11. Cauliflower
12. Eggs
13. Lemon
14. Celery
15. Parsnips
16. Extra virgin olive oil

Breakfast:
Avocado with honey & lemon or any other smoothie/juice from our Recipe section, up to 100 g
• 30 g wholegrain cereals with 1 cup warm milk
• Coffee, (fruit) tea

Midday:
• 1 large bowl of seasonal salad with cubes of low fat cheese (40g) and 1 tsp. of extra virgin olive oil
• 1 piece of wholegrain bread (30 g)

Evening:

Trout & Steamed Vegetables with 1 piece of whole grain bread (30g)

Today’s grocery list:
1. Avocado
2. Wholegrain bread
3. Lemon
4. Honey
5. Low fat yogurt
6. Seafood (frozen or fresh)
7. Carrots
8. Tomato, cherry tomato
9. Parsnips
10. Extra virgin olive oil
11. 1/3 cup of brown rice
12. 1 small onion
13. Garlic cloves
14. Mediterranean spice, to taste

Breakfast:
• A glass of juiced fruit from our Recipe section or a portion of any other fresh fruit (100 g)
• Oatmeal (30 g) with a cup of warm milk
• Tea, coffee

Midday:
• One serving (100 g) of Stuffed Sauerkraut with one piece of wholegrain bread
Roasted Apples With Cinnamon & Bourbon Vanilla

Evening:
• 1 peace (50 g) of wholegrain bread with 1 tsp. of extra virgin olive oil and a cup of Greek yogurt

Today’s Grocery List:
1. Fresh fruit: oranges, apples, pomegranate, banana, etc.
2. Oatmeal
3. Wholegrain bread
4. 1 medium pickled cabbage
5. Bunch of shallot, finely sliced
6. 1 medium red onion
7. Garlic
8. Carrot
9. Brown rice
10. Red pepper
11. 200 g of minced meat (poultry, beef)
12. 2 avocados
13. Honey
14. Lemon
15. Apples
16. Cinnamon and vanilla sticks

Breakfast:
• Apples/oranges
• 30 g of mixed raw nuts with 1 tbsp. of honey
• Tea, coffee

Midday:
Chicken Pate (30 g) from our Recipe section on wholegrain bread (50 g) with sliced cherry tomatoes and grated baby carrot on top

Evening:
• A cup of Greek yogurt with a piece of whole grain bread (30 g).

Today’s Grocery List:
1. Fresh fruit: oranges, apples
2. Honey
3. Mixed raw nuts
4. Wholegrain bread
5. Chicken liver
6. Cherry Tomatoes
7. Carrots
8. Parsley
9. Low-fat cheese and yogurt
10. Extra virgin olive oil

Breakfast:
• Juiced fruit or any other fresh fruit (100 g)
• Whole grain cereals (30 g) with a glass of warm milk
• Coffee, tea

Midday:
Chicken Stew (one portion, up to 100 – 150 g) from our Recipe section
• A piece of whole grain bread (30 g).

Evening:
• Small cucumber sliced in a cup of Greek yogurt, sprinkled with 1 tsp. of lemon juiced
• A piece of wholegrain bread (30 g)

Today’s Grocery List:
1. Fresh fruit: oranges, apples, pomegranate, banana, etc.
2. Wholegrain cereals
3. Wholegrain bread
4. Chicken breast (200 g)
5. Cherry Tomatoes
6. Carrots
7. Mushrooms
8. Cucumber
9. Lemon
10. Garlic
11. Eggs
12. Parsley
13. Low-fat cheese and yogurt
14. Extra virgin olive oil

Breakfast:
• Fruit juice or fresh fruit (100 g)
• 1 hardboiled egg
• Sliced tomato and cucumber
• A slice of wholegrain bread (50 g)
• Coffee, tea

Midday:
Reed Beet Salad
• A slice of wholegrain bread (30 – 40 g)

Evening:
• Wholegrain cereals (30 g) and mixed nuts (1 tbsp.) in a cup of warm milk

Today’s Grocery List:
1. Fresh fruit: oranges, apples, pomegranate, banana, etc.
2. Mixed raw nuts
3. Milk
4. Cucumber
5. Wholegrain bread
6. Eggs
7. Low fat cheese
8. Reed beet
9. Tomatoes
10. Carrots
11. Garlic