The one-course diet for weight loss

The one-course diet for weight loss

I have already talked about the single plate diet , a quick and easy scheme for losing weight by increasing the sense of satiety of meals. How? Balancing them in a single dish, that is, knowing how to dose with the right amount of carbohydrates and proteins per meal, to which you can add few fats and many vegetables.

The single course diet provides a quick and painless solution to lose weight, which we can translate as follows:
breakfast with 300 calories
lunch with a single dish (300 calories)
dinner with a single dish (300 calories)
snacks and snacks during the day for a total of 100-200 or 300 calories

In this way we can choose a diet that ranges from 1000 or 1200 calories per day but which is not restrictive, precisely because thanks to the single dish diet we can eat several times during the day.

But how to make our unique dishes? Here are 300 calorie ideas we can use for lunch and dinner. And breakfast and snack tips to help you fit your diet plan effortlessly!

300-calorie breakfast:
a latte with 200 ml of skimmed milk and stevia or other sweetener or a cup of tea + 125 grams of low-fat white or 0% fat fruit yogurt or 100 grams of skimmed Greek yogurt +
a 150-calorie slice of cake of your choice ( here , here and here some suggestions) or as an alternative to the cake:
– 35 grams of biscuits of your choice or 40 grams of cottage cheese / breakfast cereals – or 3 rusks ( normal or wholemeal, not large or round) with 3 teaspoons of jam – or a 150 gram low sugar fruit and a 5 gram square of dark chocolate.

Another option to do every now and then so as not to feel the weight of the diet too much:
– a sugar-free cappuccino (with sweetener) from partially skimmed milk or soy milk or a ginseng coffee + an empty croissant (medium, not large, the classic croissant from bar).

100-calorie snacks (choose one for the 1,000-calorie diet, two for a 1,000-calorie diet, three for a 1,200-calorie diet).
Finally, those who want to follow a 1300-calorie diet can add a teaspoon of level oil to lunch and dinner (+ 100 calories):
– a packet of pavesini or two large biscuits or a pastry butter biscuit
– 150/170 grams of Greek yogurt white skimmed
– 110 grams of banana
– a jar of 125 grams of soy yogurt
– 16 grams of dark chocolate
– 12/13 almonds
– 250 grams of fruit including: oranges, melon, watermelon, peach, apricots, strawberries
– 230 grams of plums, kiwis, cherries
– 200 grams of pear, apple, mandarins, blueberries
– 200 ml of orange juice with no added sugar
– 250 ml of skimmed milk
– 35 grams of dates, prunes, dried figs, dried apricots
– 80 grams of fruit-only ice cream

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