First of all, since everyone’s fat ratio, age and body needs are different, they should lose weight with the guidance of a dietician. The list that the dietitian will write to you will help you get the best result because it is personalized for you. In this article, we have prepared a very healthy diet list for you that will help you lose weight. By applying this list for 1 week, it is possible to reduce your fat ratio. However, you need to support your diet list with sports and exercises. If you can’t go to the gym, try walking at least half an hour a day.
It is also very important to consume enough water with your diet. Remember that you should drink at least 8 glasses of water a day! Bon appetit in advance and goodbye kilos!
DIET LIST ONE
Breakfast:
- As many tomatoes, cucumbers, peppers, parsley, arugula, mint as you like
- 2 well-boiled eggs
- 5 whole walnuts
- As much chili pepper, cumin, black pepper as you wish
Note: You will not eat bread.
Lunch
- 1 bowl of lentil soup (not oily)
- 1 large bowl of purslane salad with cucumber, pepper and tomato
- Mix 1 bowl of yogurt and 1 teaspoon of turmeric powder and eat.
- As much parsley, arugula, mint, dill as you wish
Snack
- 3 tablespoons of curd cheese
- 5 whole walnuts (instead of bread)
Dinner
- 2 thin slices of watermelon (if not available, 1 peach, apple or other seasonal fruit)
- 4 tablespoons of curd cheese (should be low-fat and salty)
- 5 whole walnuts (You eat them instead of bread)
- 1 bowl of purslane salad with lots of tomatoes and cucumber
DIET LIST TWO
*Remember to drink 2.5 liters of water a day during the diet. You should not choose fruits with too much sugar. Apples and pears would be a good option.
Breakfast:
- Skim milk ( 1 glass )
- Boiled egg ( 1 piece )
- Feta cheese ( 1 slice )
- Rye bread ( 2 slices )
Snack
- Fruit ( 1 serving )
Lunch
- Cabbage soup (you can consume vegetable soups that you will prepare on different days)
- A bowl of salad
- Homemade fruit yogurt
Snack
- Diet biscuits ( 4 pieces )
Dinner
- Boiled chicken (80 grams)
- Yogurt ( 1 bowl )
- A bowl of salad
Snack
- Fruit ( 1 serving )
DIET LIST THREE
Morning
- 1 slice of dense wholemeal bread
- 1 lighter-sized piece of feta cheese or other cheese varieties
- 1 tomato
- 1 cucumber
- 1 green pepper (optional), parsley
- Unlimited tea, coffee (unsweetened or sweetened)
Break (11.00)
- 1 whole wheat grisini (cut into small pieces)
Noon
- Put one of the options in the pot;
Spinach / zucchini / purslane / chard / leek (1 kg.), 4-5 grated tomatoes, as much salt as you like, 1 teaspoon oil, 200 gr. Prepare light yogurt and always mix your vegetables with your yogurt. You have the right to eat until you’re full. You can prepare this dish in the evening and carry it to your workplace in a jar.
Break (17.00)
1 whole wheat grissini +1 lighter sized cheese + tomato
Evening
- After chopping 1-1/2 lettuce into your salad bowl, you can use each of the following options for a week. You will mix the given options with your salad.
- 100 gr. grilled & boiled chicken
- 100 gr. diet tuna
- 3-4 meatballs (lean minced meat)
- 100 gr. lean grilled steak
- 100 gr. 7-8 chicken skewers
- 1 bowl of boiled chickpeas/ dried beans/ kidney beans
- 1 bowl of mushrooms
- 2 lighter-sized cottage cheese 2 hours later 1 medium-sized appleDec:
- Eat one of the options in your salad. Season with lemon, salt, 1 tablespoon olive oil and balsamic vinegar. Do not add carrot-corn.
*If you follow your diet, you can lose a minimum of 1.5- maximum 4 kg in the 1st week and 500 gr.- 2 kg in the following weeks.