The fat- free diet that I propose today is a low glycemic index regimen with a carbohydrate quota that settles around 50% of the daily requirement. Ideal for those with belly fat problems associated with high blood sugar.
It is a slimming plan that allows you to lose 4 kg per month, consisting of 3 main meals.
THE ONE MONTH LOSE DIET TO LOSE 4 KG
Breakfast: choose from the alternatives
- Omelette of two eggs or one egg + 100 ml of egg whites cooked in 5 grams of butter + a tablespoon of jam with no added sugar for the filling + 200 ml of organic apple juice with no added sugar. A coffee or tea with stevia.
- Oat porridge made by cooking 40 grams of cottage cheese in 250 ml of soy or skim milk with a pinch of salt, stevia and cinnamon, plus a teaspoon of dehydrated blueberries in addition. A coffee or tea with stevia.
- A slice of toast (25 grams) with a soft-boiled egg or with 100 grams of whole white Greek yogurt. 200 ml of organic orange or grapefruit or apple juice or 200 grams of strawberries, cherries, blueberries. A coffee or tea with stevia.
Lunch: choose from the alternatives
- 150 grams of lentils or other canned legumes sautéed with a spoonful of tomato sauce and flavorings or spices of your choice. Two rice or corn cakes or a slice of toasted wholemeal pan bauletto. 25 grams of Grana Padano or Parmesan. 100 grams of ripe banana or grapes.
- 100 grams of canned natural tuna with lettuce, valerian or songino, lemon juice, a level teaspoon of mayonnaise or oil. Two slices of toasted wholemeal pan bauletto. 100 grams of whole Greek yogurt + 4 strawberries or a mandarin orange.
- One hundred grams of baked potato in foil, with an egg or 25 grams of melted Asiago and parsley. Mixed salad with a teaspoon of oil and apple cider vinegar. One kiwi + 5 grams of dark chocolate or 4 almonds.
- Half flatbread with olive oil stuffed with salad, a tomato and 80 grams of avocado or two tablespoons of guacamole or hummus or a teaspoon of almond butter. 100 grams of grilled chicken breast or 75 grams of bresaola with a handful of rocket. A coffee with stevia.
- 85 grams of chickpeas blended with a teaspoon of mixed oil seeds and lemon juice + parsley, to spread on two rice or corn cakes. Salad tomatoes (250 grams) with a teaspoon of oil, oregano and salt. 100 grams of white Greek skimmed yogurt or 50 grams of cottage cheese. A mandarin or 4 strawberries or two tablespoons of blueberries.
Dinner: choose from the alternatives
- 50 grams of rice or soy noodles with 100 grams of spring peas and 100 grams of boiled shrimp or chickpeas, parsley, a level teaspoon of oil. A small kiwi or a slice of unsweetened pineapple.
- 120 grams of white fish (cod, sea bream) baked or grilled, with oregano and cherry tomatoes + 2-3 chopped olives.
One hundred and twenty grams of baked potatoes (weighed raw) or 100 grams of sweet corn + 200 grams of zucchini or mushrooms + a level teaspoon of oil. 8 grams of dark chocolate or 7 almonds + a sugar-free herbal tea.
- Two scrambled eggs or 100 grams of grilled lean veal with a side dish of 300 grams of zucchini, peppers, onion stewed in a teaspoon of tomato sauce + spices. Salad with lemon juice, a teaspoon of oil and 20 grams of emmenthal in chunks. A sugar-free herbal tea.
- Hamburger of 80 grams of minced veal. 200 grams of beets or 100 grams of baked potatoes with herbs and a level teaspoon of oil. 200 grams of grilled zucchini or aubergines with parsley and lemon juice. 150 grams of baked apple with cinnamon + 50 grams of whole white Greek yogurt.
There are no snacks in the fat-loosening diet, but the following hunger-breakers are allowed.
- Two cucumbers a day.
- A cucumber and a large stick of celery.
- 100 grams of raw fennel and a small carrot.
More sugar-free herbal teas and light drinks.