MEAL PLAN FOR ONE

Your diet plan

for losing weight

  • Do you weigh more than 200 lbs?
  • have a high body fat percentage?
  • low muscle mass?
  • want to lose weight?

This website provides a detailed healthy eating plan and it will help you lose up to 65 lbs rather easily and without being hungry all the time.

This programme
is simple

simply eat and drink according to the plan without allowing yourself any extras.

Good
news

once a week you can eat any forbidden food., staying within the limits of the planned calorie intake.

The programme includes two stages:

01

you are getting used to the new diet and lose weight without exercising

02

you follow eating plan of the 1st stage with some modifications and start exercising

NOTE!

01

1.If you are lactose or gluten intolerant or allergic to some foods, avoid eating any products containing them even if such foods are specified in recommended foods list We are all different, we have different bodies and, unfortunately, different issues and problems.

02

2.If you have any endocrine system disorders, diabetes or chronic disorders of digestive or reproductive system, this diet can improve your condition, however, consult a doctor specializing in these areas of medicine before following this eating plan and take any necessary tests before and after losing weight.

IF YOU HAVE NO CONTRAINDICATIONS, FOLLOW THIS DIET FOR 2 MONTHS AND YOU WILL DEFINITELY SEE THE RESULTS.

Ready, set,
go!

STAGE 1:

Limit your daily calorie intake: 1,400 to 1,500 kcal (not less and not more).

WATER

IMPORTANT

How to drink water. Drink warm plain non-carbonated water without sugar or other additives. Rather than gulping it, take small sips over 10-15 minutes; you can add a slice of lemon if you do not suffer from hyperacidity.

20 minutes / 1 hour

Drink water not later than 20 minutes before having the meal and not earlier than in an hour after it. Drink nothing while eating and immediately afterwards.

WATER SCHEDULE
1 X 200-250 of slightly warm plain water immediately after waking up, 20 minutes before the breakfast
1 X 200-250 of slightly warm plain water at 10 a.m.
1 X 200-250 of slightly warm plain water at noon (or 20 minutes before the dinner)
1 X 200-250 of slightly warm plain water at  or 3 p.m. (or in an hour after the dinner)
1 X 200-250 of slightly warm plain water at 4 p.m.
1 X 200-250 of slightly warm plain water at 6 p.m. (or 20 minutes before the supper)
1 X 200-250 of slightly warm plain water at 7 p.m. (or in an hour after the supper)

7 - 8 x

According to the plan, drink about 7-8 glasses of water in total; every 2 hours throughout the day rather than over 2-3 times. Avoid drinking water after 7 p.m. as your body will store it for the future, you will experience bloating and therefore put on weight. It is essential that you drink water 20 minutes before any meal: it will make you feel full so you will eat less.

WHY DRINKING SO MUCH WATER IS NECESSARY

1.Water boosts metabolism

Breakdown products of stored fat are removed from the body with water, and this is the only way to get rid of them. If you simply eat little food and do not drink water, waste will not be removed from your body as the cells need water for it.

2.Water normalizes digestion

so you will not be constipated

3.Water improves skin’s elasticity

so you will avoid sagged skin when you burn a lot of stored fat

4.The body can mistake thirst for hunger

so feeling hungry might mean that your body and brain in particular are simply dehydrated

5.Water is necessary for proper functioning of all systems of the body

and for effective mental activity in particular

6.Water improves condition of problematic skin

fine lines are smoothed out, you get rid of dry skin, pimples and rash

During the day, you can also drink the following along with water (but not instead of it):

black or green tea without sugar or artificial sweeteners

black coffee without sugar or milk/cream

water with lemon

However, experience shows that if you drink 7-8 glasses of water a day, you will not be capable of adding more than 1-2 cups of coffee or tea.

FOOD

IMPORTANT

Your normal daily calorie intake (1,500 kcal) must be balanced: your meal should include 30 % proteins, 20 % fats and 50 % carbs.

PFC

How to calculate calories and to maintain the protein/fat/carb balance? You can do manually by writing it down in a notebook or calculate them using your smartphone: nowadays app stores offer a range of apps for calorie counting.

WHILE FOLLOWING THE DIET, AVOID THE FOLLOWING FOODS:

Mayonnaise (including home-made), soy sauce, ketchup (do not dress salads with it either)
Pastry, biscuits, muffins, cakes and pancakes, etc.
Sweets: candies, chocolate, caramel (allowed sweets are listed below)
Soda
Boxed juice
Sugar and sweeteners
Fruit preserves and jam
Fast food and street food (junk food): shawarma, burgers, fries, pizza, Chinese and Thai food, etc.
Fried potatoes (in fact, avoid eating potatoes and prefer porridge or other vegetables)
Any food fried with sunflower, vegetable or olive oil (cutlets, fish and vegetables)
Sausages (both salami and cooked sausage), wieners; check the table below to find out what foods you can use instead
Crab sticks and other fish by-products
Fish and chicken nuggets
Ready-to-eat meat in sweets sauce from supermarkets
Baked and salted fish
Dried fruit (only one or two kinds of dried fruits are allowed: look up the table) and candied fruit
Chips, salted nuts and other salted packaged snacks
Sweet yoghurt and milk drinks, milkshakes, latte and cappuccino, ice milk drinks
Bananas, grapes, persimmons
Plain milk and sour cream (you can occasionally eat sour cream by small permitted portions)
Nuts (types of nuts you can eat and recommended servings are specified in the table)
Seeds (types of seeds you can eat and recommended servings are specified in the table)
As for bread and other bakery products (French loaves, etc.), you can eat 1 slice in the morning and 1 slice for dinner, but try to give up eating bread if you can. You may replace bread by crispbread; if you cannot do it, eat only bread with the crusts cut off.
Limit the amount of butter you consume (eat porridge without butter if you have eaten a sandwich with it; if you make your porridge with butter, avoid eating it with other foods)

MEAL PLAN:

BREAKFAST
when you usually eat breakfast, for example, at 7 or 8 a.m.
Possible options (choose one item from the list)
oatmeal porridge with some berries/dried fruit and a tiny knob of butter, tea or coffee
omelette with yolk and 2 whites and greens, tea or coffee
a slice of common rye bread or a crispbread with a slice of cheese and ham; you can add a lettuce or cabbage leaf, a slice of fresh cucumber or tomato, tea or coffee
SNACK (only if you are very hungry between the meals)
between breakfast and dinner, for example, at 10 or 11 a.m.
Possible options (choose one item from the list)
a green apple or other permitted fruit
1-2 carrots
1-2 cucumbers
1-2 tomatoes
5 walnuts
a handful of seeds without salt
an orange
DINNER
when you usually eat dinner, for example, at 1 p.m.
Possible options (choose one item from the list)
low-fat soup, a second course (some porridge or pasta), meat or fish (without bread and drinks)
one main dish (pilaf, pot roast, bell pepper stuffed with meat, spaghetti carbonara)
soup and salad,
meat, poultry or fish + salad
SNACK (only if you are very hungry between the meals)
between breakfast and dinner, for example, at 3 or 4 p.m.
Possible options (choose one item from the list)
a green apple or other permitted fruit
1-2 carrots
1-2 cucumbers
1-2 tomatoes
5 walnuts
a handful of seeds without salt
an orange
SUPPER
when you usually eat supper, for example, at 6 or 7 p.m., but not later than at 8 p.m.
Possible options (choose one item from the list)
low-fat meal with salad/steamed vegetables (without side dish)
200 g of cottage cheese
1 egg, 200 g of fish or meat, salad with fresh vegetables without dressing
salad with fresh vegetables with olives and feta or mozzarella
steamed or boiled vegetables with fish (for example, boiled beetroot with 2-3 slices of mild-cured herring)
SNACK before going to bed
ONLY IF YOU ARE VERY HUNGRY: an hour before going to bed
a glass of non-fat kefir
MEAL TIME WHAT TO EAT
BREAKFAST when you usually eat breakfast, for example, at 7 or 8 a.m.
Possible options (choose one item from the list)
oatmeal porridge with some berries/dried fruit and a tiny knob of butter, tea or coffee
omelette with yolk and 2 whites and greens, tea or coffee
a slice of common rye bread or a crispbread with a slice of cheese and ham; you can add a lettuce or cabbage leaf, a slice of fresh cucumber or tomato, tea or coffee
SNACK (only if you are very hungry between the meals) between breakfast and dinner, for example, at 10 or 11 a.m.
Possible options (choose one item from the list)
a green apple or other permitted fruit
1-2 carrots
1-2 cucumbers
1-2 tomatoes
5 walnuts
a handful of seeds without salt
an orange
DINNER when you usually eat dinner, for example, at 1 p.m.
Possible options (choose one item from the list)
low-fat soup, a second course (some porridge or pasta), meat or fish (without bread and drinks)
one main dish (pilaf, pot roast, bell pepper stuffed with meat, spaghetti carbonara)
soup and salad,
meat, poultry or fish + salad
SNACK (only if you are very hungry between the meals) between breakfast and dinner, for example, at 3 or 4 p.m.
Possible options (choose one item from the list)
a green apple or other permitted fruit
1-2 carrots
1-2 cucumbers
1-2 tomatoes
5 walnuts
a handful of seeds without salt
an orange
SUPPER when you usually eat supper, for example, at 6 or 7 p.m., but not later than at 8 p.m.
Possible options (choose one item from the list)
low-fat meal with salad/steamed vegetables (without side dish)
200 g of cottage cheese
1 egg, 200 g of fish or meat, salad with fresh vegetables without dressing
salad with fresh vegetables with olives and feta or mozzarella
steamed or boiled vegetables with fish (for example, boiled beetroot with 2-3 slices of mild-cured herring)
SNACK before going to bed ONLY IF YOU ARE VERY HUNGRY: an hour before going to bed
a glass of non-fat kefir

How to eat sweets according the eating plan

ONLY AFTER THE MAIN MEAL (breakfast or dinner) for dessert but not as a snack or before the meal.


How to eat fruit:

ONLY AS A SNACK: not more than 1 fruit in one sitting until 4 p.m.

CHEAT MEAL = GOOD NEWS: ONCE A WEEK

(choose a special day for it, for example, each Saturday or Sunday), you can eat some forbidden food but only if you really want it (not on a whim). However, such foods must contain up to 400-500 calories in total and you must eat it until 4 p.m.

For example

1 cake/tart/muffin
a half of a chocolate tablet (50 g)
smoked or dried fish snack
200-300 g of high-fat meat
a pack of salted nuts, etc.
cappuccino or latte
2 bottles of beer (0,3 or 0,5)
2-3 sweet pancakes
half a pizza
1 medium sized burger
1 ice-cream
other food which is considered to be unhealthy

BUT only if you are dying for eating it! Otherwise avoid making such exceptions.

USEFUL TIPS

  1. Avoid buying any unhealthy foods and keeping them in the fridge, in dessert bowls or baskets at home or at your working place. No food, no temptation.
  2. Buy healthy foods in bulk for the next few days
  3. Fill a bottle with water (your daily intake) in advance and keep it at hand throughout a day.
  4. Control amount of oil you use for frying: for example, do not pour oil into the pan but wipe it with oiled napkin
  5. Control what you add to the dishes (for example, if you eat porridge with cutlet, do not add butter to it)
  6. If you feel very hungry between the meals or snacks, drink a glass of plain warm water and wait for 20 minutes
  7. Do not eat fruit after 4 p.m.
  8. Do not eat permitted sweets after 2 p.m.
  9. Do not drink water after 7 p.m.
  10. Do not eat after 8 p.m.
  11. Follow the eating plan, do not skip your meals
  12. Do not exceed permitted caloric value of unhealthy foods on a cheat day
  13. Count bulk foods per piece (nuts, dried fruit) and eat not more than 10-15 pieces per day
  1. If you feel very hungry after 8 p.m. or before going to bed, drink a glass of non-fat yoghurt or ayran
  2. Follow the eating plan even at the weekends: eat the same amount of food at the same time, with 4 hours intervals at most
  3. Eat from small plates by small portions, chew each morsel thoroughly a few times without hurry before swallowing it
  4. Stop eating when you feel a little sated; you will feel full only in 15 minutes after you have eaten something
  5. Do not overeat!
  6. Do not eat while watching TV, sitting in front of your computer, being on the phone as that way you can easily eat much more than you planned without feeling full
  7. If you are dying for some forbidden food, you can eat a very small portion of it: one pancake instead of three, 2 pieces of chocolate instead of half a tablet, 10 nuts instead of a pack, a slice rather than half a smoked fish, etc., but do it before 2-4 p.m.
  8. Boil, stew or bake instead of frying. However, if you want to fry something, use a non-stick pan, add as little oil as possible, choose meat without fat and skin
  9. Do not eat fast food in cinema; if you cannot help it, take a small pack of carrot sticks, sliced apple or cucumber with you

STAGE 2:

If you followed the first stage programme for 2 months, you must have lost some weight, improved your health, it has become easier for you to move and people around you have started to notice positive changes in your appearance. Now it is time to fix the results and to achieve new goals by entering a new stage that will take 2-3 months; but you still have to remember the rules of the first dieting stage.

Here is a revised programme for the next 2-3 months:

Increase your daily physical activity: take walks outdoors after work (walk fast for 3-4 kilometres)

Always walk up and down stairs
and do not use an elevator (up to the 10th floor)

Exercise in the morning and after work: not less than for 40 minutes, preferably for an hour (your body starts to burn fat only after 30 minutes of continuous physical activity); rest between the sets must be as short as possible, if you do an exercise for 5 minutes, take a rest for a minute at most. At first, do moderate-intensity exercises, do not overload yourself; then, a week later, you can gradually increase the intensity of your workouts.

Double your daily calorie intake for one day a week (choose a special day for it, for example, each Saturday). For example, if usually you consume 1,400 kcal a day, increase this amount to 2,800 kcal once a week to boost metabolism. If your body hits the plateau and does not use its fat deposits (you will realize it if you stop losing weight in spite of your efforts and healthy eating) while getting the most out of what you eat, and this is enough for your body, you need to trick it. One day per week will do. But make sure that you do not eat a lot of sugar on these days: avoid bread rolls, sugar, sweets, boxed juice, any foods containing sugar; better simply eat our fill: have two cutlets instead of one, two servings of some dish, meat, fish, etc.

If possible, avoid eating very salted or pickled foods, especially in the evening. Too much salt causes water retention, thus making you put on weight.

Now, when you start exercising, you have to increase your protein intake, eat the same amount of fats and less carbs. For example, eat 1 yolk and 3 egg whites a day; replace porridge and potatoes with 2 slices of meat or fish and fresh vegetable salad. Reduce your carbs intake; eat more proteins (low-fat fish, meat, poultry, egg white, tuna, walnuts, buckwheat and low-fat cottage cheese). The point is that your body spends more energy to digest protein; you also need to build muscles when you work out, and muscles will also spend more energy and help to burn fat. You may even gain some weight when these changes are taking place since muscles weigh more than fat, so you put on weight when building muscles. But you have to keep going, and in about one or two months, the situation will change: you will reduce your body fat percentage, thus losing weight, because muscle mass you have gained helps to burn fat intensively.

Other guidelines remain the same.

GOOD LUCK LOOSING WEIGHT!