The energy capacity of the diet is 1300 calories.

Basic rules: Drink as much simple and mineral water, but the amount of skim milk to your tea or coffee should not exceed 250 ml.

Every time you sit down at the table, try to eat a large portion of the salad - cook it from celery, lettuce, cucumbers, peppers, slices of apples, pods of beans, corn kernels and tomatoes. Refueling, prepare from one tablespoon of yogurt, lemon juice, vinegar and spices.

Adhering to this diet, you will not feel hungry, because it contains saturating, large-fiber products.

But remember: if you depart from the diet, you will have to apply "penalties".

Breakfast:.

(Alternate the proposed options):.

One slice of bread with bran, smeared with margarine, one banana, one apple, several grapes;.

One soft-boiled egg or "in a bag", one slice of bread with bran, one glass of natural yogurt;.

Two slices of bread from wholemeal flour, one small banana, one teaspoon of honey;.

Two dry wheat cakes, a glass of milk or unsweetened orange juice, one apple.

Dinner:.

Cook 200 g of potatoes in a uniform and eat it with one of the following additives:.

A small portion of shredded cabbage;.

100 g of homemade cheese;.

50 g of low-fat chopped ham or chicken;.

Two tablespoons of boiled string beans.

Dinner:.

100 g of macaroni products from wheat flour with one of the following additives:.

100 gr of shrimps with tomatoes and garlic;.

50 g of low-fat cooked chicken with mushroom sauce with lemon juice;.

50 g finely chopped ham with tomatoes and garlic.

Dessert:.

One banana or two small apples.

Than you can pamper yourself during the day (alternate):.

A large glass of dry wine and a small cyxoid biscuit;.

One banana and one small pear;.

Two slices of bread with bran and a salad;.

One small bar "Mars" or "Snickers".

Penalties:.

Number of burnt calories:.

To jump ten minutes through a rope - 100.

Wipe for 30 minutes floors and windows - 90.

Do twenty sit-ups, stretching out your arms, - 50 health. Sumy. Ua.