Perfect Diet – Lose 1 Kg per Week Safely

This is the perfect diet, for losing weight without being hungry.

It is the perfect diet because:

1 We lose about 1 kg (2.2 pounds) per week safely. According to the World Health Organization a weight loss of about 4-5 kg (9-11 pounds) per month, is the ideal weight loss solution to ensure the good health of our body.

2 can be extended for as long as you want (depending on the weight you want to lose), because it is balanced, ie contains foods from all food groups.

3 It is easy to prepare and mainly contains food that can be consumed by the whole family

Perfect Diet – Weekly Diet Plan

Monday
Breakfast
* 1 glass of milk (1.5% fat) +1/2 cup muesli
 Brunch
* 1 fruit
Lunch
* 120 g. fish grilled or boiled + 1 small baked potato + 1 salad  with 1 tablespoon olive oil 1 + slice of bread (30 grams.)
Afternoon
* 1 yogurt (2% fat) + 1 fruit or 3 dried plums
Evening
* 1 sandwich with 1 tablespoon olive paste, 30 g. skim cheese (cottage cheese) and tomato + 1 small green salad (with 1 teaspoon olive oil)

perfect diet

Tuesday
 Breakfast
* 1 glass of milk (1.5% fat) + 1 small slice of bread + 1 teaspoon honey or jam
Brunch
* 1 fruit
Lunch
* 1½ cup spinach with rice or risotto with mushrooms and vegetables + 1 slice of bread + 30g. fat cheese or 60 g. cottage cheese
Afternoon
* 1 yogurt (2% fat) + 2 tablespoons nuts
Evening
* 120 g. roast tenderloin + 1 portion of green salad with 1 tablespoon olive oil + 1 slice of bread

perfect diet

Wednesday
Breakfast
* 1 glass of fresh orange juice + 1 slice rye bread + 30g. cheese low fat
Brunch
* 1 glass of fresh juice
Lunch
* 120 g. roast chicken or turkey fillet + 1 serving salad with 1 tablespoon olive oil + 1 small potato boiled or roast or 1/2 cup of rice + 1 slice of bread (30 g.)
Afternoon
* 1 fruit + 1 glass of milk (1.5% fat)
Evening     
* 1 toast (white or brown bread without butter) with 1 slice of cheese  low in fat, and one slice of lean turkey stew + 1 small green salad (with 1 teaspoon olive oil)

perfect diet

Thursday
 Breakfast          
* 1 glass of milk (1.5% fat) + 1/2 cup of cereals
Brunch
* 1 fruit
Lunch
* 1½ cup beans + 1 slice of bread +30g. fat cheese or 60 g. skim cheese (cream cheese, cottage cheese, etc.)
Afternoon
* 1 small bowl of rice pudding
Evening
* Mushrooms baked without oil (free amount) + 1 serving of salad with 1 teaspoon olive oil + 1 slice of bread

perfect diet

Friday

Breakfast
* 1 glass of milk (1.5% fat) + 1 slice of bread + 1 teaspoon honey or jam
Brunch
* 1 fruit
Lunch 
* Spaghetti (1½ cup cooked) with 3 spoonfuls of tomato sauce or 3 tablespoons minced lean without oil + 1 tablespoon grated cheese (Parmesan) + 1 small salad with 1 tablespoon olive oil
Afternoon
* 1 yogurt (2% fat)
Evening
* 1 chef type salad (seasonal vegetables, 1 slice of cheese, 1 slice turkey stew, one boiled egg) with 1 tablespoon light mayonnaise sauce and ketchup + 1 slice of bread
perfect diet
Saturday

 Breakfast
* 1 yogurt+1 fruit + 1 teaspoon honey
Brunch
* 1 cup fresh orange juice
Lunch
* 1 cup of legumes (lentils, chickpeas, bean soup) + 1 slice of bread +    30g.  cheese
Afternoon
* 1 bowl of jelly
Evening
* 1 medium Arabic pita bread + 1 slice of cheese  low in fat +1 slice of turkey + boiled vegetables + 1 glass of milk (1.5% fat)

perfect diet
Sunday
Breakfast
* 1 glass of milk (1.5% fat) + 1/2 cup muesli
Brunch
* 1 fruit
Lunch
* 120 g. Roast beef steak or chop (without visible fat) or 2 beef patties (lean meat) + 1 small potato boiled (or baked) or 1/2 cup of rice + 1 salad with 1 tablespoon olive oil + 1 slice of bread

Afternoon
1 slice of bread with 2 sticks of cheese or 60 g.of cream cheese, or cottage cheese
Evening
* 1 vegetable omelet (without oil in nonstick pan, 2 eggs, 1 teaspoon grated cheese) + 1 small green salad with 1 teaspoon olive oil
perfect diet

and some perfect tips for the Perfect Diet 🙂

♦ Do not skip meals and do not reduce the quantities. This tactic does not guarantee our loss of more kilos.Conversely, it can make us eat more at the next meal.

♦ Moreover, we must not forget that many small meals during the day make the metabolism to work better by increasing combustion.

    • Before starting any new diet and/or an exercise program please consult your doctor

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