Long-term diet!

IStockPhoto

Long-term diet!

Author: Reilika Nestor 06.12.2014 at 00:00

A wise woman, who wishes to lose a few kilograms for a longer period of time, if not forever, rearranges her eating habits depending on the calorie content of food.

  • She has a diverse diet that provides her organism with essential nutrients such as protein, fats and carbohydrates, and is also rich for vitamins and minerals.
  • She prefers low-calorie foods.
  • She keeps an eye on quantities consumed. 
  • She drinks a lot of liquids. Coffee, tea, broth, and soup also count as liquids. 
  • She limits use of salt or removes it from her table altogether.
Here is a sample nutrition plan for one month.

WEEK ONE

Option A

Before heading to work
A glass of warm milk, spoonful of honey and a hard whole grain croissant.

Pre-lunch snack
Glass of tea and two slices of wheat bread with a thin coat of butter and a couple of pieces of lettuce or something else fresh (tomato, cucumber, etc).

Lunch
Thick vegetable soup with peas (may contain a piece of veal, 2-3 potatoes), lean fruit cake (e.g. a yogurt cake) containing little sugar and freshly squeezed lemon juice.

Pre-dinner snack
2 tomatoes or a glass of tomato juice and crispbread.

Dinner
Glass of buttermilk or kephir, 2 slices of dark bread with a thin coat of butter and crushed parsley (can be replaced with other herbs).


Option B

Before heading to work
A cup of low-sugar coffee, sandwich with greens.

Pre-lunch snack
Yogurt, hard whole grain croissant and 10-12 radishes.

Lunch
Boiled fish with horseradish, 2-3 potatoes with dill, green salad with lemon and olive oil.

Pre-dinner snack
Fruit or a glass of freshly squeezed fruit juice and a biscuit.

Dinner
Glass of hot milk and 2-3 slices of white bread with honey roasted on a frying pan.


WEEK TWO

Option A

Before heading to work
A cup of fresh fruit or vegetable juice and crispbread.

Pre-lunch snack
Glass of tea, 2 slices of rye bread, thin coat of butter, thicker coat of lean cottage cheese.

Lunch
2 meatballs (boiled or stewed), raw carrot salad and thickened juice.

Pre-dinner snack
Fruit and a biscuit.

Dinner
Hard whole grain croissant and yogurt with jam.


Option B

Before heading to work
Glass of tea with milk and a slice of dark bread with honey.

Pre-lunch snack

2 slices of wheat bread with fillet, 2 tomatoes and a glass of tea.

Lunch
Borsht with boiled egg, and herbs, boiled lean fish, 2 potatoes, and green salad.

Pre-dinner snack
Yogurt and crispbread.

Dinner
Glass of tea, lean cottage cheese, radishes.


WEEK THREE

Option A

Before heading to work
Glass of coffee and rye bread with honey.

Pre-lunch snack
Kephir, slice of wheat bread with butter, soft-boiled egg and radishes.

Lunch
Piece of veal fried on a dry pan, spinach and a glass of juice.

Pre-dinner snack
Fruit and crispbread.

Dinner
A glass of milk, hard whole grain croissant and cottage cheese with onion.


Option B

Before heading to work
Glass of milk with honey and crispbread.

Pre-lunch snack
Glass of tea, 2 slices of dark bread with ham and 2 tomatoes.

Lunch
Rice porridge, steamed mushrooms, a glass of broth and two baked apples.

Pre-dinner snack
Fruit and a biscuit.

Dinner
Glass of tea, slice of rye bread with a slice of veal and an apple.


WEEK FOUR

Option A

Before heading to work
A cup of coffee and a crispbread with honey.

Pre-lunch snack
2 pancakes cooked without fat, lean cottage cheese and an apple.

Lunch
Chicken with broth and vegetables, two spoonfuls of mashed potatoes, green salad and thickened juice.

Pre-dinner snack
Carrot juice and a biscuit.

Dinner
Glass of buttermilk and wheat bread.


Option B

Before heading to work

A glass of milk and a slice of graham bread.

Pre-lunch snack
Wheat bread with butter, soft-boiled egg and apple.

Lunch
A glass of chicken broth, beans in tomato sauce, 2 potatoes with parsley and an apple.

Pre-dinner snack
A cup of coffee and crispbread.

Dinner
2 slices of rye bread with pate and radish.