3 Kilos per Week with Ideal Diet List

I want to lose weight, i have to lose weightbut are you one of those who say how? 2 kilos per week with the ideal diet listby following the diet program, easily without being hungryYou can lose 2-3 kilos depending on your metabolic rate.

easy diet list Our program includes alternatives for food. Instead of 1 meatball, you can eat 3 tablespoons of legumes or 1 thin slice of cheese, instead of 1 thin slice of bread, you can consume 1 ladle of soup, 2 tablespoons of rice, pasta, noodles, couscous.

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During the diet, you should exercise for 45 minutes 3 days a week and drink 8-10 glasses of water a day.

Ideal Diet List

Breakfast (8:30 in the morning)

  • 2 thin slices of white or cheddar cheese 60 grams
  • 3 olives or 1 walnut kernel
  • Cold cut tomatoes, cucumbers, greens or low-fat menemen
  • 1 teaspoon of honey
  • Green tea
  • 2 thin slices of whole wheat bread
  • 1 boiled egg 3-4 days a week

Break Meal 10.30

  • 2 servings of fruit

Lunch 12.30

  • 6 tablespoons of vegetable food
  • 2 meatballs (60 grams) or 100 grams of fried fish
  • Fat free salad
  • 2 thin slices of whole wheat bread

Snack 15.00

  • 1 serving of fruit
  • 1 cup of milk or yogurt

18.30 in the evening

  • 1 ladle of soup
  • 6 tablespoons of vegetable food
  • 1 teaspoon of yogurt
  • Salad without oil
  • 1 thin slice of bread (rye, oat, whole wheat)

Snack

  • 1 portion of fruit
  • 2 wholemeal breadcrumbs

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