If you want to lose up to 5 kilos in a short time, the nutritionist Christina Mpalamoti proposes to follow a diet that does not lack protein and carbohydrates. Unlike considered balanced, does not require deprivation or puts to the test your health.
The menu is as follows:
Breakfast
1 cup. 1.5% milk or 1 cup. juice (for those who do not drink milk)
+ 45 grams. cereal bar or 1 120 kcal or 2 toast with 2 tsp honey or 1 toast with 1 slice cheese or bread crumbs 1 egg boiled with 1 or 3 crackers or toast with 1 slice turkey 1 or 30 grams. cake
Snacks
1 or 2 bun stuffed biscuits or 1 oz. juice or 22 pieces of nuts or breadsticks 3 45 grams. crackers or 3 or 2 or 1 banana fruits
Lunch
120 grams. chicken or burgers + 180 grams. potato or 2/3 cup. rice or 2/3 cup. or 1 cup orzo. pasta, 1 salad plate, 1 tsp olive oil
or 150 grams. beef or steak, 1 slice bread, 1 salad plate, 1 tsp olive oil
or 180 grams. fish, 1 salad plate, 1 tsp olive oil
or 2 oz. 240 grams spaghetti. with 4 tbsp sauce (red or minced meat or cheese), 1 salad plate, 1 tsp olive oil
or chicken soup: 1 soup + 90 grams. chicken, 1 salad plate, 1 tsp olive oil
or soup: 1 soup + 90 grams. fish, 90 grams. potato, 1 salad plate, 1 tsp olive oil
Afternoon
1 toast with cheese and tomato, or 40 grams. 1 chocolate or yogurt 2 tablespoons with 1% honey 1 apple or 1 fruit + 40 grams. chocolate or 2 slices bread 4 tsp jam
Dinner
1 souvlaki with pita aladoti without sauce or 120 grams. tuna with salad or 120 grams. burger with salad or 2 eggs, 1 slice bread, 1 salad plate and 2 tsp 2 or olive oil 120 grams chicken skewers. + Salad or 60 grams. ton with 2/3 cup. 140 grams of rice. 1 or toast with cheese and ham, or 60 grams. nut, 60 grams. cheese and tomato salad with 1 or 30 grams. croutons, 2 tsp olive oil, balsamic vinegar, 30 grams. cheese or yogurt 1 2%, 3 tsp honey and 2 fruit or steamed vegetables, 270 grams. boiled potato with 2 tsp olive oil or 1 cup. 1.5% milk to 1 cup. 60 grams of cereal.
Christina Mpalamoti MSc, AthensTrainers® Associate
