Pedro
Master Don Juan
As my doctor discovered I have sleep apnea, I was told to be on a diet.
I am 1.78 tall and I had 100kg, although I was never THAT fat because my muscles and particularly my bones are really heavy. I was really slim when I had 68kg ! So now you can see that.
Anyway I am on a diet since June, although I stopped it for one month in the holidays, but I already lost 11kg !!!!
So let me share this with you, I will tell you the diet the doctor gave me and the changes I made because I will never eat what I don't like !
BREAKFAST
A cup of non-fat milk without sugar
A slice of mixed bread with a coffee spoon (or less) of butter
Usually I eat three slices of bread with BECEL, a non-fat MARGARINA (vegetable kind of butter, also used for cooking, you know what it is for sure)
MIDDLE OF THE MORNING
A slice of non-fat cheese or QUEIJO FRESCO (a white and cool cheese)
A slice of mixed bread
One fruit
A light yogurt
Usually I only eat a light yogurt
LUNCH
- Vegetables soup without potatoes with a dessert spoon of olive oil OR vegetables in your main dish
- Meat, Fish or Egg (one egg has as many calories as a beef)
- 2 potatoes OR 4 small soup spoons of rice or pasta OR 5 soup spoons of beans, peas or GRÃO (something like beans, but round, brown and bigger)
- Lettuce or Watercrass salad with a dessert spoon of olive oil
As the only soups I like have potatoes there, I don't have soup. In fact, or you only eat that one, or it's better not to eat.
And I haven't been eating that small portions of potatoes, rice and so on. I just don't eat the forbidden stuff.
FIRST AFTERNOON MEAL
Similar to breakfast. But I eat a yogurt.
SECOND AFTERNOON MEAL
Similar to the middle of the morning meal.
DINNER
Similar to lunch BUT reduce your potatoes/rice/etc. to half of you eat there.
SUPPER
A cup of non-fat milk or a yogurt.
I usually don't eat this 7th meal, because of health problems I can't eat in the 2/3 hours before I go to sleep)
ADVICE
Take from the meat and fish the skin and visible fat. I normally just take the fat of it.
FORBIDDEN MEALS
- Sugar
- Sweets, Chocolate, Cakes, Cookies
- Fruit Juices (except very natural ones) and beverages like Coke and so on
- Honey, Marmelade and similars
Drink your coffee and tea WITHOUT sugar (use CANDEREL or something like it), and drink many water between meals.
Avoid:
- Salsa
- Fried food
- Sausages, Chorizos and that kind of stuff
- Alcohol (what I OBVIOULSY refuse to do, as I must get drunk in the weekends as much as possible)) my subsconscious would behave SO badly if I would avoid it...) but BEER has less calories than vodkas and so on...
Don't eat bread and fruit at lunch and dinner.
AND
Never spend more than 3 hours between one of your seven daily meals
This is working for me ! And report me your results !
ADVICE
I am 1.78 tall and I had 100kg, although I was never THAT fat because my muscles and particularly my bones are really heavy. I was really slim when I had 68kg ! So now you can see that.
Anyway I am on a diet since June, although I stopped it for one month in the holidays, but I already lost 11kg !!!!
So let me share this with you, I will tell you the diet the doctor gave me and the changes I made because I will never eat what I don't like !
BREAKFAST
A cup of non-fat milk without sugar
A slice of mixed bread with a coffee spoon (or less) of butter
Usually I eat three slices of bread with BECEL, a non-fat MARGARINA (vegetable kind of butter, also used for cooking, you know what it is for sure)
MIDDLE OF THE MORNING
A slice of non-fat cheese or QUEIJO FRESCO (a white and cool cheese)
A slice of mixed bread
One fruit
A light yogurt
Usually I only eat a light yogurt
LUNCH
- Vegetables soup without potatoes with a dessert spoon of olive oil OR vegetables in your main dish
- Meat, Fish or Egg (one egg has as many calories as a beef)
- 2 potatoes OR 4 small soup spoons of rice or pasta OR 5 soup spoons of beans, peas or GRÃO (something like beans, but round, brown and bigger)
- Lettuce or Watercrass salad with a dessert spoon of olive oil
As the only soups I like have potatoes there, I don't have soup. In fact, or you only eat that one, or it's better not to eat.
And I haven't been eating that small portions of potatoes, rice and so on. I just don't eat the forbidden stuff.
FIRST AFTERNOON MEAL
Similar to breakfast. But I eat a yogurt.
SECOND AFTERNOON MEAL
Similar to the middle of the morning meal.
DINNER
Similar to lunch BUT reduce your potatoes/rice/etc. to half of you eat there.
SUPPER
A cup of non-fat milk or a yogurt.
I usually don't eat this 7th meal, because of health problems I can't eat in the 2/3 hours before I go to sleep)
ADVICE
Take from the meat and fish the skin and visible fat. I normally just take the fat of it.
FORBIDDEN MEALS
- Sugar
- Sweets, Chocolate, Cakes, Cookies
- Fruit Juices (except very natural ones) and beverages like Coke and so on
- Honey, Marmelade and similars
Drink your coffee and tea WITHOUT sugar (use CANDEREL or something like it), and drink many water between meals.
Avoid:
- Salsa
- Fried food
- Sausages, Chorizos and that kind of stuff
- Alcohol (what I OBVIOULSY refuse to do, as I must get drunk in the weekends as much as possible
)) my subsconscious would behave SO badly if I would avoid it...) but BEER has less calories than vodkas and so on...Don't eat bread and fruit at lunch and dinner.
AND
Never spend more than 3 hours between one of your seven daily meals
This is working for me ! And report me your results !
ADVICE
