Hi friends today I want to share with you this nutritious diet that provides your body with the necessary nutrients to stay energized and keep your calorie levels at a rate suitable for your health. There are many diets that guarantee you lose many kilos in a short time, but that also cause your body to lose vital energy to carry out your daily tasks or activities. With this nutritious diet, you will not only lose weight but you will provide your body with the right nutrients to maintain its proper functioning; since it is a progressive diet, in which you will be giving your food items that allow you to gradually change your eating habits without harming your health, which is the most important thing.
Here I explain several menus of Diet # 1. That you will follow to the letter so that you can see your performance in just one week:
1- Una taza de café con leche descremada y una galleta de soda, integral ó rebanada de pan integral.
2- Un vaso de jugo de piña o naranjas. (sin azúcar)
3- Una lata de atún ó sardinas, puedes acompañar con galletas de soda o integral.
Breakfast Menu:
1- A cup of coffee with skim milk and a soda cracker, whole grain or slice of whole grain bread.
2- A glass of pineapple or orange juice. (sugarfree)
3- A can of tuna or sardines, you can accompany with soda or integral crackers.
1- Vegetales al horno: hervir por 5 minutos una taza de agua con dos tazas entre brócoli, coliflor, vainitas, zanahorias, calabacín, cebolla y pimentón. Aderezar con jugo de limón, sal, orégano, aceite de oliva, rallar queso mozzarella y llevar al horno por 20 minutos.
2- Pollo al horno: quitar la piel de una pieza de pollo, preferiblemente pechuga, picar vegetales como una papa, zanahoria, un pepino, cebolla, ajíes, sal, orégano, pimienta o curri al gusto. Llegar al horno hasta dorar.
3- Carne con vegetales: saltear la carne con aceite de oliva y vegetales como jojotos tiernos, pepinillos, tiras de repollo, zanahoria, pimentón, cebolla, aderezar con salsa de soja, sal y pimienta al gusto.
4- Pescado al vapor: colocar el pescado de su preferencia en papel de aluminio con ajo, un poco de aceite de oliva, orégano, limón, sal y pimienta al gusto. Llevar al horno por veinte minutos o cocinar en un sartén tapado a fuego lento. Acompañar con ensalada de lechugas, tomates, pepinos.
Cada menú de almuerzo puedes acompañarlo de jugo de piña o naranjas. (Un vaso)
Lunch Menu:
1- Baked vegetables: boil a cup of water with two cups of broccoli, cauliflower, green beans, carrots, zucchini, onion and paprika for 5 minutes. Season with lemon juice, salt, oregano, olive oil, grate mozzarella cheese and bake for 20 minutes.
2- Baked chicken: remove the skin from a piece of chicken, preferably breast, chop vegetables such as a potato, carrot, cucumber, onion, peppers, salt, oregano, pepper or curry to taste. Bake in the oven until golden.
3- Meat with vegetables: sauté the meat with olive oil and vegetables such as young jojotos, pickles, cabbage strips, carrots, paprika, onion, season with soy sauce, salt and pepper to taste.
4- Steamed fish: place the fish of your choice in aluminum foil with garlic, a little olive oil, oregano, lemon, salt and pepper to taste. Bake for twenty minutes or cook in a covered pan over low heat. Accompany with salad of lettuce, tomatoes, cucumbers.
Each lunch menu can be accompanied by pineapple juice or oranges. (A glass)
1- Dos huevos sancochados con ensalada de lechugas, tomates, pepinos.
2- Tortilla de calabacín: picar pequeñito un calabacín grande agregar cebolla, sal orégano, saltear con aceite de oliva. Batir bien 2 huevos, precalentar un sartén con aceite de oliva, agregar la mitad de los huevos y rellenar con el calabacín, agregar el resto y tapar, esperar unos minutos para voltear tu tortilla.
3- Sándwich: Dos rebanadas de pan integral rellenar con queso paisa o mozzarella, lechuga y tomate. Llevar un minuto al horno o a la plancha.
4- Ensalada de frutas: melón, patilla, manzana, pera, piña, lechosa.(Un vaso)
Dinner menu:
1- Two boiled eggs with salad of lettuce, tomatoes, cucumbers.
2- Zucchini omelette: finely chop a large zucchini, add onion, oregano salt, sauté with olive oil. Beat 2 eggs well, preheat a frying pan with olive oil, add half the eggs and fill with the zucchini, add the rest and cover, wait a few minutes to flip your tortilla.
3- Sandwich: Two slices of wholemeal bread stuffed with paisa or mozzarella cheese, lettuce and tomato. Bake or grill for a minute.
4- Fruit salad: melon, pin, apple, pear, pineapple, papaya. (One glass)
No debes comer cambur, níspero, uvas, plátano maduro, verduras, pasta, arroz, merengadas, refrescos, dulces, pan enriquecido, ni helados.
Consejos: Tomar mínimo ocho vasos de agua al día. Realizar 30 minutos al menos de caminata diaria. Bailar, cantar, ir de paseo, hacer ejercicios te permite mantener también buena salud.
Gracias amigos por tomar tu tiempo de leer mi publicación, espero te agrade y puedes seguir estos consejos con confianza y repetir esta dieta por dos semanas consecutivas…
!Hasta Pronto!
You should not eat cambur, medlar, grapes, ripe bananas, vegetables, pasta, rice, meringues, soft drinks, sweets, enriched bread, or ice cream. Tips: Drink at least eight glasses of water a day. Take at least 30 minutes of daily walking. Dancing, singing, going for a walk, exercising allows you to also maintain good health. Thank you friends for taking your time to read my publication, I hope you like it and you can follow these tips with confidence and repeat this diet for two consecutive weeks...
See you soon!
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