Easy diet plan

The Weight Loss Diet

Breakfast: 450 g of fresh fruit (mandatory); coffee, tea or other beverages (optional), better you drink only tap water or non carbonated mineral water with the low mineral content.

Lunch:

• 8 - 10 tablets of ProShape / MAP (mandatory), 225 g of fresh vegetables (optional), 450 g of fresh fruit (mandatory) or
• 225 g of chicken or fish (mandatory), 225 g of fresh vegetables (optional), 450 g of fresh fruit (mandatory)

Dinner:

• 8 - 10 tablets of ProShape /MAP (mandatory), 225 g of fresh vegetables (optional), 450 g of fresh fruit (mandatory) or
• 225 g of chicken or fish (mandatory), 225 g of fresh vegetables (optional), 450 g of fresh fruit (mandatory)

Snack: fresh fruit, as much as desired.

Choosing your Adequate Physical Activity

During the weight loss diet, the physical activity is mandatory, and it must be adequately chosen. The physical activity has to be performed daily, without interruptions, and during the required time. When performed early in the morning, the physical activity should be performed after breakfast to avoid potential hypoglycemia or weakness. The physical activity should be performed, unless this is contraindicated, at a speed and/or intensity capable of increasing your heart rate between 10- 20%.

Required daily physical activity (minimum time):

Walking 1 hr, jogging 1/2 hr, cycling (fixed or mobile) 1 hr, skipping the rope 1/2 hr, skating 1 hr, swimming 1 hr, going up and down stairs 1/2 hr, volleyball 1/2 hr, tennis 1/2 hr, aerobics 1 hr .




REMEMBER:

• Do not eat after 7 p.m.
• Drink about 2 - 3 litres of non carbonated water daily.
• Drink your water mainly before 3 p.m.
  
• Do not drink during the meal (allowed: 30 min. before the meal and 60 min. after the meal).
• Try to eat more fresh vegetables and fruit.
• Do not mix carbohydrates with proteins within one meal (e.g. bread with meat or fish)
• Try to eat meat, fish or chicken with vegetables only.
• Do not combine carbohydrates with fruit.
• Reduce sugar, salt, bread, sweets, fat.
• Eat regularly at the same time, better more small meals than one or two substantial meals.
• Make regularly physical activity (30 - 60 min. per day), at least 3 or 4 times a week

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source: http://www.supervita.at