The CSIRO diet has been described by some as the best diet to lose, and maintain, weight. It is also claimed to be a very safe way to lose weight and is backed by scientific research. CSIRO is one of the most respected research bodies in Australia and so the diet has won over the support of half a million Australians, and 100,000 others worldwide.

The CSIRO wellbeing diet is a 12-week diet and includes everything you need to make the diet period go as smooth as possible – it details exactly what you can eat for breakfast, lunch and tea and provides recipes for all these meals. The diet mixes high protein and high carbohydrates, as long as the foods have a low GI.

The typical CSIRO diet plan sees you eating oats and fruit for breakfast, followed by a wrap or wholemeal bread sandwich with filling for lunch. Dinner can be almost anything but should be accompanied with plenty of vegetables – you should follow either the high protein or high carbohydrate route for dinner. Allowances are made for desserts and there are plenty of recipes for sweet dishes in the book. The new CSIRO diet plan also includes grocery lists and tells you what sort of foods to buy in supermarkets. You should typically be buying foods that are sold ‘on the edges’ of the supermarket as this is where your fresh fruits and lean meats are found. It further tells you which versions of certain foods are the best ones to pick. The key point that people make about the foods associated with the CSIRO total wellbeing diet is that you don’t feel like you’re eating diet foods.

If you’re still sceptical then there are countless stories about the diet’s effectiveness available on the internet. There are many stories of people losing as much as 4kg in their first week of weight loss, or others who have averaged over 1kg per week for a considerable amount of time.

Lose weight eating at scheduled times

All you have to do during this weight loss diet is to eat after every 2 hours and follow the daily menu that I displayed below. If you keep this diet once a month, after the next six months, you will be forced to buy smaller size clothes. During this diet you have to drink at least 2 liters of water, daily.

In order to have positive results with this diet you also need to eliminate salt and sugar. Instead of salt you can use spices and honey can be replaced with sugar. Also, you should combine this diet with physical exercises.
Now let us check the menu and the schedule for this interesting weight loss diet:

Lose weight eating scheduled times – Menu and Schedule
Monday:
8:00 am – a coffee without sugar
10:00 am – a boiled egg
12:00 am – 100 g of currants
2:00 pm – 100 g of tenderloin
4:00 pm – 2 tomatoes
6:00 pm – 2 apples
8:00 pm – 200 g of cottage cheese

Tuesday
8:00 – a glass of fresh fruits juice
10:00 – 100 g of fish fillet prepared at grill
12:00 – 150 g of almonds
14:00 – a portion of cabbage soup with toast
16:00 – 150 g of cherries
18:00 – a cucumber with a slice of cheese
20:00 – 200 g of fruit salad

Wednesday
8:00 – 150 g of low fat yogurt
10:00 – 100 g of vanilla pudding
12:00 – 2 pears
14:00 – 100 g of rice with 150 g of grilled chicken
16:00 – 150 g of salad of tuna with corn
18:00 – a grapefruit
20:00 – 150g of olives and 50 g of cheese

Thursday
8:00 – 100 g of grilled courgette
10:00 – 100 g of biscuits
12:00 – 150 g of plums
14:00 – 200 g of grilled beef with cabbage salad
16:00 – 2 apples
18:00 – 100 g of currants
20:00 – 150 g salad of potatoes and olives, without oil and salt

Friday
8:00 – a green tea and an apple
10:00 – a slice of bread and 100 g of low fat yogurt
12:00 – 150 g of tomatoes and cucumbers salad
14:00 – 200 g of turkey fillet
16:00 – 150 g of red fruits
18:00 – an boiled egg and 30 g of cheese
20:00 – 200 g of chicken salad with corn and tomatoes

Saturday
8:00 – a glass of apricots compote, but without sugar
10:00 – 100 grams of pretzel
12:00 – 150 g of spinach
14:00 – 200 g of roasted salmon with 2 toasts
16:00 – 100 g of currants
18:00 – 150 g of white fish prepared at grill with 150 g of fresh vegetables
20:00 – 100 g of cabbage salad and one pretzel

Sunday
8:00 – 2 toast with honey
10:00 – 100 g of turkey fillet
12:00 – 2 peaches
14:00 – 200 g of tuna salad with green vegetables
16:00 – 100 g of red cabbage salad
18:00 – 100 g of roasted salmon
20:00 – 200 g of watermelon

Tomato weight loss meal

This tomato weight loss diet will help you to lose weight in a short time frame, without starving yourself. More, it’s believed that the tomato consumption aids the heart. This vegetables are also advised, by some specialist, as an adjutant against prostate cancer. Lyc-o-mato, an antioxidant, is extracted from tomatoes and helps in treating high blood pressure.

The thing that concerns us the most here at the Weight Loss Note is that tomatoes aid weight loss. Of course, included in a well balanced weight loss program and diet. So, without further ado lets check the ‘Tomatoes 5 Days Weight Loss Diet’ which could help you lose 3 kilograms (6.6 pounds) within 5 days.

First day
Breakfast: serve a slice of brown bread with a dessert spoon of butter or 40 grams (1.41 ounces) of cheese, a tomato and a coffee with milk.
Lunch: 2-3 finely sliced cloves are poured with a spoon of olive oil are fried. Add 5 spoons of water, half dessert spoon of vegetate, 2 spoons of lemon juice, salt and pepper. The obtained sauce is poured in 50 grams (1.76 ounces) of spaghetti. In this composition you should add 3 finely chopped potatoes (Italian salad).
Dinner: you should boil 500 g (17.6 oz) of spinach. Filtrate the boiled mixture and spice it with salt and pepper. Now mix the spinach with 2 sliced potatoes and 50 g (1.76 oz) of spaghetti. The resulted composition should be added in a pot. Slice cheese over it and let the composition bake in the hot roaster for 10 minutes. (Spaghetti with spinach)

Second day
Breakfast: 50 g (1.76 oz) of blueberries, a peach, 100 g (3.50 oz) of strawberries, an apple and 75 g (2.64 oz) of low fat yogurt.
Lunch: all you need is a roll, 100 g (3.50 oz) of grilled chicken breast, a tomato and some parsley leafs. (A sandwich with chicken and tomatoes)
Dinner: slice an onion and then anneal them with a spoon of olive oil. Then add 450 g (15.86 oz) of sliced tomatoes and spice with salt, pepper, sweet basil and let them boil for 20 minutes. Now your soup is ready. (Tomato soup)

Third day
Breakfast: 200 g (7.00 oz) of blueberries, 100 g (3.50 oz) of cereals and 75 g (2.64 oz) of low fat yogurt.
Lunch: mix 75 g (2.64 oz) of low fat yogurt, some garlic and an onion finely sliced, salt, pepper, 50 g (1.76 oz) of spaghetti and 100 g (3.50 oz) of tomatoes. To this mix you should add a pumpkin and a green pepper fried in a spoon of olive oil. (A salad made from vegetables and yogurt)
Dinner: you should slice 3 tomatoes and 100 g (3.50 oz) of mushrooms and then mix them with a serving of spaghetti, an onion and some cheese. Place the composition in roaster and then spice it as you prefer. (Tomatoes with mushrooms)

Fourth day
Breakfast: a slice of brown bread with 40 g (1.41 oz) of cheese, a tomato and a coffee with milk.
Lunch: you must boil 250 ml of milk with 30 g (1.05 oz) spaghetti and some sugar with vanilla. Then, you mix all of them with 300 g (10.50 oz) of cherries. (Cherries with vanilla)
Dinner: take 2 carrots, slice them and fry the composition after you add a spoon of olive oil. Also add 100 ml of water, some vegetates and boil this mixture for 5 minutes. After that, add 4 tomatoes and let the result boil for 10 minutes. At the end, spice with sweet basil and mix the obtained sauce with 250 grams (8.76 oz) of boiled spaghetti. (Spaghetti with tomato sauce)

Fifth day
Breakfast: 50 g (1.76 oz) of blueberries, a peach, 100 g (3.50 oz) of grapes, an apple and 75 g (2.64 oz) of low fat yogurt.
Lunch: on a slice of brown bread add a slice of tomato, one of cheese and 2 leafs of lettuce. (Sandwich with tomatoes and lettuce)
Dinner: you should smother 75 g (2.64 oz) of beans, add a green pepper and 50 g (1.76 oz) of mushrooms. Pour a spoon of olive oil over them. Now add 25 g (0.88 oz) of spaghetti and 2 tomatoes. Cook a sauce made from 3 spoons of milk, an egg, salt, pepper and 5 g (0.17 oz) of Parmesan. Pour this sauce over the rest of the mixture and you have your vegetable fricassee. (Fricassee of vegetables)

Weight Loss Sleep

Recent studies confirm that a proper night’s sleep prevents adding extra kilograms. More, proper sleep combined with a weight loss diet, can help you lose weight. The German nutritionist Detlef Pape ensures that the human body can be prepared to burn 70-100 calories during a healthy night’s sleep. This means that we could lose up to 3 kilograms (6.6 pounds) per month.

Another study conducted in the United States, that involved 18.000 subjects, concluded that 4 hours or less of sleep per night will increase the risk of obesity with 73%, compared to an individual that sleeps between 7 and 9 hours per night. For a 5 hours sleep the overweight risk stands at 50%, while at 6 hours it’s only 23%.

Pape, the German nutritionist, advises his patients to eat three consistent meals a day. He recommends larger meals at the start of the day, during breakfast and lunch, while for dinner carbohydrates are strongly interdicted. His goal is to energize the body during the day with the help of rich morning and lunch meals, while during the evening the body should be prepared for the night’s sleep.

Carbohydrates are causing our body to release insulin. Getting them at dinner would prevent the body to burn calories during the midnight sleep because of the prolonged insulin secretion. Pape also recommends his patients to quit eating between the main meals, in his attempt to reduce insulin secretion levels and to maximize calorie burning.

His weight loss program has been called The Pape Diet. I will cover in detail this German weight loss diet in one of my upcoming articles. Stay tuned.

The Diet of 1200 Calories

The 1200 Calories diet can help you lose up to 4 kilograms (around 9 pounds) in 7 days. As the name suggest this weight loss diet requires that you eat around 1200 calories each day for a whole week. This diet is ideal for people that want to lose a few kilograms fast.

Studies have concluded that an individual ingests on average around 3000 calories daily. The same studies say that a human body can function at normal levels with 2000-2500 calories eaten during 24 hours. This proves that the most people eat more than it is required.
Those that aren’t to active end up gaining weight, while the individuals that practice regular sports, can maintain their weight balance even if they eat more calories as needed.

To help you avoid this weight issue, I will provide a menu with meals for each day of the week. Each menu contains 1200 calories. On top of that, I recommend you to drink at least 2 liters of fluids (filtered water is highly recommended) and practice sports for at least 20 minutes each day.

Monday
Breakfast:
50 grams of yogurt with half a cup of finely chopped fruits (strawberries, cherries), 200 ml of tea made from plants, sugar free.
Lunch:
2 boiled eggs, 3 tomatoes, 200 grams of cucumber, 30 grams of Parmesan.
Snack:
a toast, a spoon of cottage cheese, a plum.
Dinner:
200 grams of aubergines salad, without oil and mayonnaise.

Tuesday
Breakfast:
a cup of coffee with milk; 2 spoons of light marmalade, a slice of complete bread.
Lunch:
100 grams of grilled turkey chest, 200 grams of boiled cauliflower, 150 grams of cabbage salad spiced with lemon, an apple.
Snack:
200 ml of natural orange juice, a bar of cereals.
Dinner:
200 grams of spaghetti with tomatoes sauce, 100 grams of boiled peas and 200 grams of boiled carrots.

Wednesday
Breakfast:
50 grams of low fat yogurt and 100 g of complete cereals.
Lunch:
100 grams of grilled turkey chest turkey, 100 grams of boiled mushrooms or grilled ones and 150 grams of boiled spinach.
Snack:
2 slices of complete bread, 2 spoons of cottage cheese.
Dinner:
120 grams of grilled corned beef, 100 grams of lettuce, 3 tomatoes.

Thursday
Breakfast:
5 salt biscuits, a spoon of cottage cheese and a cup of tea.
Lunch:
200 grams of hardened cabbage, a boiled celery, 200 grams of cucumbers, 200 grams of lettuce, a grapefruit.
Snack:
2 toasts, 2 spoons of light marmalade.
Dinner:
200 grams of boiled asparagus, 30 grams mozzarella, 100 grams of grilled fish.

Friday
Breakfast:
50 grams of cereals and 200 ml of milk.
Lunch:
200 grams pf rice, 50 grams of tuna fish, 450 grams of boiled spinach and 200 grams of boiled carrots.
Snack:
50 grams of light yogurt and 100 grams of cereals.
Dinner:
120 grams of grilled chicken, 100 grams of cabbage salad spiced with lemon, 50 grams of boiled mushrooms.

Saturday
Breakfast:
a cup of coffee with milk, 2 toast, 2 spoons of light marmalade.
Lunch:
200 g of boiled corn, 200 g of red cabbage salad, 200 g carrots.
Snack:
a slice of complete bread, a spoon of cottage cheese and 200 ml of fresh juice.
Dinner:
120 g of roast lamb, 200 g spinach, a peach.

Sunday
Breakfast:
5 salt biscuits, a spoon of cheese and a cup of tea.
Lunch:
200 grams of spaghetti with tomatoes sauce, 30 grams of mozzarella and a low fat yogurt.
Snack:
a cereals bar and a coffee with milk.
Dinner:
3 slices of chicken ham, 200 grams of boiled carrots and 100 grams of boiled peas.

Protein Diet – Lose 4 kilograms in 14 days

The diet with proteins is another good choice for someone that intends to lose weight. The most nutritionists say that if you want to lose weight efficiently and permanently, you don’t have to eat less. Instead, the is to eat healthy aliments based on proteins.

By eating less you will manage to lose weight, but as soon as you get back your regular eating habits you will gain it all back. By teaching your body to lose weight by eating healthy you will acquire new habits that will allow you to maintain a weight balance easier.

The foods based on proteins are very healthy. Further on, I will share with you a list with recommended aliments that are recommended for this protein weight loss diet.

The Diet with Proteins – Recommended aliments
Fish, seafood, shellfishes are rich in proteins and have low fat levels;
Meat – you can eat turkey, chicken, chicken liver, pork liver;
Dairy Products – You can eat dairy products but only those who are low fat;
Fruits and vegetables – are recommended in any diet. The most proteins are found in garlic, broccoli, mushrooms, spinach, red fruits, kiwi, pommel, orange, cabbage, beans, peas;
Seeds and oleaginous fruits – nuts, peanuts, sunflower seeds, sesame, pumpkin seeds, pistachio, almonds.

The Diet with Proteins – Meal Options
Breakfast:
1. 250 ml of low fat milk with 50 grams of complete cereals, a cup of coffee without sugar or a cup of sugarless black tea;
2. 2 slices of ham, a slice of complete bread, a coffee or some black tea without sugar;
3. 250 ml of fresh juice, a slice of complete bread, 50 grams of cottage cheese and a coffee or some black tea without sugar.

Snack:
1. a fruit;
2. 50 grams of low fat yogurt;
3. 20 grams of seeds or oleaginous fruits;

Lunch:
1. 200 grams of grilled chest chicken, , 150 grams of vegetables salad spiced with salt, olive oil, lemon, and a slice of complete bread.
2. 200 grams of grilled fish, 150 grams of boiled vegetables (green beans, peas and carrots) spiced with salt, lemon and a slice of bread;
3. 200 grams of grilled white meat, 150 grams of cabbage salad and a slice of complete bread.

Dinner:
1. 200 grams of boiled vegetables spiced with salt and lemon, 100 grams of grilled fish. You can adda fruit, whichever you want.
2. 100 grams of boiled meat (chicken or turkey), 100 grams of low fat yogurt, an apple;
3. 100 grams of chicken or pork liver, 150 g of boiled broccoli spiced with salt and lemon, a fruit whichever you want. Try to avoid bananas though.

Lose weight with strawberries and whey!

A very efficient weight loss program can be formed with a diet consisting in strawberries and whey. Add to this some physical activity, a good sleep and a balanced schedule for your meals and you will obtain great results.

The strawberries are rich in iodine, manganese and citric acid, substances which stimulate the enzyme activity and the fat burn process. They contain potassium which helps with the elimination of the extra water and maintains the cholesterol at normal levels. More, the C Vitamin in combination with iron, assures an ideal blood composition.
The recent studies proved that this little fruits called strawberries, stimulate the brain activity. They contain a substance which facilitates a much more quicker connexion between neurons, increasing our power of concentration.

The whey contains many important minerals for our organism like: calcium, potassium, phosphorus, zinc and vitamins from the B group. This vitamins stimulate the metabolism at the cellular level. The lactose from whey stimulates the digestion.

Strawberries and Whey can be combined and the result is an ideal one that can help you lose a half of a kilogram a day. Daily, you can eat one kilogram and a half of strawberries, divided in 5-6 portions and drink one liter of whey.

The strawberries and whey weight loss diet
Breakfast:
- 50 grams of black bread with butter and 150 grams of strawberries;
- 100 grams of light cottage cheese and 150 grams of strawberries;
- 4 spoons of cereals with half a liter of whey and 150 grams strawberries.

Snack:
- between breakfast and lunch and between lunch and dinner you can eat 100 grams strawberries and drink half a liter of whey.

Main meals:
- a salad made from one lettuce, one grapefruit , 150 grams of strawberries, a spoon of olive oil and some croutons;
- 200 grams of boiled potatoes spiced with a spoon of olive oil and lemon. Add 120 grams of grilled chicken chest. Before the meal you should 100 grams of strawberries;
- 50 grams of cheese, finely sliced are mixed with 200 grams of strawberries and a spoon of honey. All of these will be eaten with a slice of black bread.
- 120 grams of boiled corned beef with 250 grams of peas spiced with olive oil, salt and parsley. Before the meal you should eat 100 grams of strawberries.
- 120 grams of grilled corned beef with 250 grams boiled carrots and a portion of sauerkraut. Before meal you should eat 100 grams of strawberries.
- 2 boiled eggs finely sliced are mixed with 150 grams of strawberries, 50 grams of pineapple, 2 potatoes, olive oil and lemon.

Note:
You should eat 2 main meals a breakfast and at least a snack during a diet day. Use meal variations with the different food recipes offered above. Try to keep this diet for at least a week.

Healthy sleep – first step for losing weight

Human sleep can be the secret for a perfect silhouette. All you have to do is to follow a simple schedule of meals and to frequently practice a sport according with your sleep rhythm. The effects will appear immediately.

The sleep absence can influence your weight in a disagreeably way. The research studies show that the most people that sleep less than 6 hours a night are obese. The same people that sleep less are usually tired during the day. Being tired leads to no or diminished physical activity and the snowball of bad habits starts rolling.

The principle of this weight loss program, that teaches you how to lose weight while you sleep, is based on the control of the hormonal activity. When the night arrives, our body prepares itself for the night’s sleep. A series of hormones are released in our body.

The epiphysis produces melatonin, the sleep hormone. It makes us feel tired, advising us to go to bed. While you are sleeping, three hormones are very active: the growth hormone regenerates the muscles and burns the fats; the testosterone helps for growing new tissue and the leptin cancels the feeling of hungriness.
These hormones helps the organism to burn fats.

The menu according to your sleeping hours
Let me present you this weight loss diet for a person with a normal rhythm sleep. It is essential for you to follow the recommended hours for eating and you should also avoid to skip meals. Also, you shouldn’t have secondary meals between the main ones. Another important tip is to drink a lot of liquids.

Breakfast: It should be served between 6 and 8 o’clock (6-8 am) in the morning. It is indicated to eat carbohydrates, like muesli with fruits, brown bread with jam and honey. The animal albumins, like milk, meat, eggs and cheese aren’t allowed. You should eat the lunch after 5 hours and without any prior appetitive.

Lunch: there aren’t any restrictions about the food quantities you should eat. You have to take care to intelligently combine the albumins with carbohydrates, consuming spaghetti with vegetables, fish with rice and meat with potatoes. You should serve the dinner 5 hours after the breakfast. Between lunch and dinner you can drink water, tea or coffee.

Dinner: in the evening you shouldn’t eat carbohydrates. This means that the cereals, potatoes, spaghetti, sweet fruits or juices aren’t allowed. You can eat meat, eggs, fish, yogurt, cheese, vegetables and salad.

Sport
The positive results of this weight loss diet will be noticeable if you practice a sport in a regular way. It is indicated to play a sport after the lunch, between 16 and 18 o’clock (4-6pm). If the schedule doesn’t allow you, you can exercise before breakfast, if you are an early person, or before dinner if you are a nocturne individual.

The appropriate time to go to bed
It is indicated that at 22 o’clock (10pm) you should go to bed. This bedtime is very important. You should sleep at least seven hours per night, because this way the organism will burn between 70-100 grams of fats per night.

Important note:
- If you are used to wake up very early, subtract one and a half hours from the hours recommended above.
- For the individuals active during the evening it is recommended to add one and a half hours to the times recommended above.

More weight loss tips can be found here.

The rice and vegetable soup diet

I usually eat a portion of soup during every lunch meal. This is why I find this recipe about the rice and vegetables soup very handy especially for those of you that intend to start a weight loss diet. There are plenty reasons for choosing the rice and vegetable soup diet.
First of all it is not difficult to follow. The daily menu is varied so you have different options to choose from. An of course the ideal feature, that you can eat until you feel satiated and still achieve your main goal: lose the extra kilograms.
What you have to do is to cook a soup using the recipe provided below. After that you should divide the rice and vegetable soup in three equal quantities, one portion for each meal of the day. Eat this soup every time you feel hungry and especially during lunch time.

Rice and vegetable soup recipe
Ingredients:
- 250 grams of rice;
- 3 kohlrabies (500 grams);
- 200 grams of mushrooms;
- 1 kg of carrots;
- some onion;
- 750 grams of broccoli or cauliflower;
- a spoon of olive oil;
- 2 cloves;
- some savory;
- a leaf of laurel;
- a few condiments;
- 850 grams of tomatoes;
- pepper.

The vegetables are cut into small pieces. The olive oil is warmed up in a big pot in which the soup will be cooked. After that, you should anneal the garlic. The vegetables are added together with 2 1/2 liters of water.
Bring the mixture to a boiling temperature. Then, you should add the rice, the tomatoes and the condiments. The soup is spiced with pepper and you need to let it boil until you observe that the added rice is ready.
After that you add broccoli and you wait for it to boil another 8 minutes.
Very Important: The salt in this soup isn’t allowed!

Food recipes for the breakfast
1. An omelet made from one egg with a slice of brown bread and 2 tomatoes.
2. A slice of brown bread with butter, 30 grams of cheese and 3 radishes.
3. Two slices of brown toast combined a chicken schnitzel and a cucumber.
4. Two slices of brown toast with a spoon of cottage cheese and 2 slices of chicken chest.
5. 150 grams of law fat yogurt with 100 grams of cottage cheese and a slice of brown bread;
6. An apple, one orange, 2 kiwis and 100 ml of milk with a spoon of complet cereals and 150 g of yogurt.

Between the meals at your choice:
- an apple and one kiwi;
- a cup of coffee with milk;
- three salt biscuits ;
- an yogurt;
- 50 grams of cottage cheese;
- a cucumber and 2 slices of cheese;
- 2 tomatoes;
- 2 carrots;
- a cup of law fat milk
- a lettuce with bunch onion and radishes.

Note!
The above variations for the breakfast and the aperitif are single choices. I mean you shouldn’t eat the whole list during a breakfast meal. Choose a single item from the list and vary it each day.
For dinner go for another portion of rice and vegetable soup and chose something from the ‘Between the meals’ menu.

How to lose 3 kilograms within 6 days!

The summer holidays are approaching and the solution of the extra kilograms is still frustrating for you? You shouldn’t be panicked, because I have a solution for you. I will present you now a simple and well balanced regime. It will allow everyone following it to go out on the beach with increased confidence and with a body lacking in overweight kilograms.

This weight loss diet should last 6 days and if followed entirely it should allow you to lose 3 kilograms. With some time spent in the gym, you could train your body for the summer period. During the summertime the hot temperatures and the nice weather encourage us the drop the clothes and get our swimsuits out of the wardrobe.

Now let’s check this miracle diet that leads to a 3 kilograms weight loss within 6 days:
The first three days
Weight Loss Rule: you must avoid bread and spaghetti. The glucids must be assimilated in small amounts from vegetables, fruits and lactates. You don’t have to give up to all your favorite foods, because you can eat a piece of chocolate or drink a glass of wine, but only occasionally.
Breakfast: When you wake up, drink a glass of water or lemonade. During breakfast, you should eat a low fat yogurt or 100 grams of cheese and 1-2 slices of complete bread with homemade apricots jam.
Lunch: It is recommended to eat grilled chicken chest or fish. For garnishing, you should choose 150 grams of fresh vegetables. Potatoes are excluded. In the fifth day of diet, for diversification, you may replace the grilled meat with corned beef. You can spice the vegetables with garlic, sweet basil, onion. Very important, avoid to use salt in spicing the vegetables. Besides these, you can drink a glass of fresh juice, made with the squeezer or you can eat a fresh fruit.
Snack: if you are hungry, you can drink some green tea or eat a fruit, excepting bananas, or you can eat a bit of chocolate or 50 grams of low fat yogurt.
Dinner: You can eat 150 grams of fresh vegetables, spiced with balsamic vinegar and 150 grams of fish. You can eat a piece of low fat cheese too. After you have eaten is indicated to drink a cup of tea.

The last three days
Breakfast: you should drink a green tea without sugar or a low fat yogurt and eat a slice of complet bread with a spoon of marmalade. Besides this nourishment, you can drink a glass of fresh juice, made with the squeezer. If none of this satisfy you, just eat a fruit.
Lunch: This time, you can eat 200 grams of fresh vegetables spiced with balsamic vinegars. The meat that you are allowed to eat remains the white meat, chicken chest or fish. Additionally, you can eat rice, potatoes, soy or bean, 40 grams of cheese and a slice of complete bread.
Snack: you can drink a green tea or eat a fruit, whatever option you like, 50 grams of yogurt or a piece of chocolate.
Dinner: you can eat 150 grams of fish or white meat combined with 150 grams of fresh vegetables, without salt and oil. Beside this, you can eat 40 grams of cheese and a slice of complet bread. Also, you are allowed to drink a glass of red wine. Before you go to bed, eat fruits with salad but avoid the bananas.