You better buy electronic
scale, there are cheap scales on the market. I’m giving measurements in grams,
and until you are used to the amount of the food you need to measure it, it is
IMPORTANT.
Below in the diet you will
find that there are no grams for man and woman separately, that means that you
need to divide it with ratio 2:1. It means that you separate the food into 3,
give 2 parts for man and 1 for woman.
- “aerobic – interval” workout for 20 minutes: Warm up your bones, and do the following set: 30 sec jumping on a rope (without rope), 10 sec break, 30 sec run at one spot, 10 sec break, 30 sec step left – right, 10 sec break and repeat different styles of jumping – fast steps and so on until the end of the time.
Aerobic exercises are
really important for burning fats because of few reasons:
- When you have a lot of weight to loose, the best way to lose is jumping, because to be able to melt down, fat tissue needs oxygen.
- You get sweat and take toxins out.
- When you do exercise your body starts using the body-fats to feed, that means after the workout you feel less hungry
- You are telling your body that you need your muscles and it shouldn’t melt them
If you still feel hungry
between the meals you can make lemonade with half lemon and 200 ml cold water
with half coffee spoon of baking soda. Without sugar or honey! This lemonade
kills the hunger feeling.
You can keep this diet for
long time, because it’s not restrictive and body takes variety of nutrients. If
you don’t feel hungry in the afternoon you can skip the nuts.
There is no bread in the
diet, you should not eat. The carbohydrates in this diet are from bulgur,
lentil, peas, oats and bananas.
After every meal you should
drink 1 glass of water. It is important! Even if you don’t need to drink, do
it.
Before you start
this diet measure yourself, write
it down (kilograms, chest, hip, waist, legs and arms). In the beginning of
every week measure yourself again and check your progress. If you never
measured yourself before – the correct way is to measure the boldest and the
tiniest part :). Do not weight yourself every day! If you didn’t use toilet and if you
are beans, peas or lentil on the day before, you will be heavier than the day
before, when you didn’t have such meals, and you will easily depress yourself.
So measure once a week, or once per 3-4 days if you want to check so much :).
If you keep this diet – you will lose weight!
This means that under your skin there will be freed
space and you can get striae. To prevent it, do the following things:
- After you take shower apply body lotion.
- Do exercises to keep your muscles, it will make you tight after you lose weight. You don’t want to look loose and powerless when you get tiny, of course you want to look sexy :).
Shopping list for the week
- 1 kg. chicken breast, raw
- 1 kg. beef tenderloin, raw
- 1 kg. chicken gizzards, raw
- 1 kg. chicken liver, raw
- 1 kg. fresh or frozen mackerel
- 300 g. turkey
- 0.2 kg. lentil
- 1 kg. (2 packages frozen) peas raw
- 150 g. bulgur
- 0.5 kg. oats (not muesli)
- 350 g. raw walnuts
- 100 g. white Cheese
- 100 g. yellow Cheese
- 17 eggs
- 1 kg. broccoli (can be changed with spinach)
- 0.5 kg. carrots
- 14 pc. yoghurts
- 6 pcs. lettuce
- 1 package frozen spinach (500 g.)
- 2 kg. tomatoes
- 2 pcs. cucumbers
- 1 small fresh cabbage or sauerkraut
- 1 kg. tomato sauce
- 1 kg. onion
- 21 bananas (about 4 kg
- 1 l. extra virgin olive oil (enough for a month)
Monday
Exercises for 15-20 minutes. Have breakfast right
after the workout.
Breakfast
- Woman: 400 ml yogurt, 2 table spoons oats, 1 banana – mix all together and wait for 10-15 minutes. Or mix before you start the exercises and eat right after it. You can drink coffee without sugar. If you are used to drink coffee with sugar start using half of the amount that you used the previous day and until the end of the week stop using sugar completely. Breakfast is same every day, on the following days I won’t write all this again :). Drink glass of water after meals, it is important, make it a habit. If you like cinnamon you can add pinch of it to the yogurt, it becomes very aromatic.
- Man: 400 ml yogurt, 3 table spoons of oats, 2 bananas
Lunch
Cook 500 g chicken
with onion, tomatoes salsa, spices and 3 table spoon bulgur. Cook without oil,
when its ready add 3 tablespoons olive oil (it shouldn’t get heated). Eat in
ratio 2:1. Do not eat bread. Drink water
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
500 g beef with 1 kilogram cabbage, cook without
oil, you can add spices. After its ready add 3 tbs olive oil. Separate with
ration 2:1. Glass of water
Tuesday
20 minutes
exercises before breakfast
Breakfast
Same as
Monday. Glass of water.
Lunch
Cook 200 g
lentil with 500 g chicken gizzards, onion, salsa, carrots, onion, spices. After
its cooked add 3 tbs olive oil. Glass of water
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
7 mixed
eggs with onions and vegetables. Tarator made from 400 ml yogurt, 2 cucumbers,
salt and water. Do not add any oil in the eggs and tarator. Glass of water
Wednesday
20 minutes
exercises before breakfast
Breakfast
Same as
Monday. Glass of water.
Lunch
Cook 500 g
peas with 500 g chicken, onion, salsa, carrots, garlic, spices. When its ready
add 3 tbs olive oil. Glass of water.
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
Make soup
of 500 g beef with spices, carrots and vegetables. Do not add oil and potatoes.
If you are too hungry you can add 5 tbsp. bulgur in the soup. Glass of water
Thursday
20 minutes
exercises before breakfast
Breakfast
Same as
Monday. Glass of water.
Lunch
Cook 150 g
bulgur with chicken livers, onion, salsa, carrots, garlic and spices. Add 3 tbsp.
olive oil when it’s ready. Glass of water.
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
Bake 500 g fish, you can bake with onion, salsa, and
spices. Make salad 1-2 lettuces, salt, vinegar, 2 tbsp. olive oil. Glass of
water
Friday
20 minutes
exercises before breakfast
Breakfast
Same as
Monday. Glass of water.
Lunch
Cook
500 g chicken gizzards with spices and onion, without oil. Salad - 1 lettuce
with 500 g tomatoes, salt, vinegar and 2 tbsp. olive oil. Glass of water.
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
Soup
of broccoli. Boil 1 kg of broccoli for 10-15 minutes in 1 l water, strain off
the water (but keep it), make pure from broccoli and put the strained water
back. Mix 4 eggs with 400 ml yogurt and add to the soup. Mix on the stove for
few more minutes. Eat without bread. Glass of water (if you have place :)).
Saturday
Today
do not do exercises but walk out for 1-2 hours, you can do shopping. Muscles
need break.
Breakfast
Same as
Monday. Glass of water.
Lunch
Cook 500 g beef with 500 g peas, onion and spices, without
oil. Salad – 1 lettuce with 500 g tomatoes, salt, vinegar and 2 tbsp. olive
oil. Glass of water
Snack
25 gr raw nuts
(same amount for man and woman). Glass of water.
Dinner
Mixed eggs. 500 g spinach with 100 g cheese and 6 eggs. Do
not eat bread. Glass of water
Sunday
Give a break from exercises for Sunday, walk out for 1-2
hours.
Breakfast
Woman:
sandwich with 100 g turkey beacon and 50 g yellow cheese, without bread. You
can make rolls of lettuce with turkey
and yellow cheese. Glass of water
Man:
Same as woman, but 200 g of turkey beacon, 50 g yellow cheese. Glass of water.
Lunch
Cook 500 g
chicken livers with onions, spices, without oil. Salad – 1 lettuce with 500 g
tomatoes, salt, vinegar, 2 tbsp. olive oil. Glass of water
Snack
25 gr raw nuts (same
amount for man and woman). Glass of water.
Dinner
500 g baked
fish (you can add tomatoes, onions, spices, without oil). Salad – 1 lettuce
with 500 g tomatoes, salt, vinegar, 2 tbsp. olive oil. Glass of water
Good luck with the diet! :)
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