2200 or 2400 calorie diet meets energy needs of man who carries a sedentary or moderate activity or sports woman, who practice regular physical activity.
Food quantities for a day
- White Cottage, 20% fat natural yogurt: 250-400 g yogurt
- Cheese fat: 40 g
- Skimmed milk (optional) 1 / 4 liters
- Lean beef or chicken: 150 g
- Bread or cereal (high fiber): 300 – 350 g
- Potatoes, pasta or rice or pulses: 200 – 250 g
- Raw vegetables: 300 – 500 g
- Fresh Fruit: 300 – 400 g
- Oil (1 tablespoon = 10 g): 30-35 g
- Butter or margarine: 15 – 20 g
- Sugar and sweets: 40-60 g
- Drinks: water, tea, coffee – less than 1 liter
Equivalents
- 100 g beef or chicken = 150 g fish or 2 eggs
- 100 g bread = 250 g potatoes or rice pasta
Ideal distribution of food in one day
Breakfast:
- Tea or coffee, sometimes with milk
- 100-150 g fruit
- A white cheese or yogurt
- 1 / 3 of the daily bread
Lunch:
- 100 g beef (or 150 g fish or 2 eggs)
- Vegetables (less than 150 g)
- Pasta, potatoes or rice or dried vegetables
- A yoghurt or white cheese
- 100-150 g fruit
Dinner
- Vegetables (less than 150 g)
- Bread
- Cheese
- A yoghurt or white cheese
- 100-150 g fruit
Fatty foods, sugar and sweets are distributed to each of the three meals.
Diets, frustrations, failures, and finally the same weight. You can forget about them, because starvation is not good. Here’s what nutritionists recommend our strategies for healthy weight loss!
Eat to live, not live to eat!
Step No. 1: learn to differentiate hunger (physiological need for food) and cravings (sensory or psychological reaction).
Before eating, ask yourself if you’re hungry and stop as soon as you feel that hunger is gone. Instead of giving up favorite foods, better learn to cook your favorite foods or eat healthy in small quantities.
You’ll be surprised at the results. Learn again to feel pleasure when eating. There is no good if you weigh daily. Body needs 10 days to adjust.
Eat slowly
Brain need 20 minutes to get the message sent by the stomach fullness. Eat savoring every bite. Chewing for better digestion, less bloated, you’re more relaxed.
If you eat quickly, you get hungry faster, because they do not satisfy your body.
You can also help yourself to loose weight by taking Xenical or Orlistat.