Weekly Menu-Plan
Additional points
The ideal time between one meal and the next (6 meals in total) is from 1 ½ to 3 hours. If your daily activities go on for a long period of time, you can add one more meal, but you mustn't exceed from 9 meals in total. Remember that you must chew each bite properly.
In case you get hungry despite your 6 meals, follow this plan:
Drink plenty of liquids: natural or sugar-free juice, light jelly, vegetable stock.
2. eat an readily available vegetable, for example: carrots, cucumber, mushrooms, sweet red peppers.
Eat 1 hard-boiled egg or cooked in a microwave.
Eat 1 fruit (even if you've already had your 3 daily units) in these cases. 1 small banana can satisfy your hunger better than others.
Choose these methods for cooking: boiled, broiled, baked, grilled, steamed or microwaved. Avoid frying your food. To replace frying your food, you can oven-bake it with vegetable oil, for example, escalope, over vegetables, such as onions, sweet red peppers, tomato, etc.
Cook your food “al dente”. It has been proven that foods, such as pasta and rice, have a less weight gain effect if eaten al dente. Vegetables cooked in this manner force you to chew them more, which results in a better satisfaction of ones fill.
Drink an average of 1 ½ to 2 litres of liquid per day; before, during and after meals and physical exercise. Include natural water, mineral water, with or without gas, vegetable stock, fruit juice, light juice (max. 1 litre per day) and light jelly. Move around more, in any way, any time and anywhere. Include an "extra" meal once a week; a portion of anything you like, for example, 3 biscuits or 4 pieces of pastry.
