Lesson 24 ª

 

 

 

 

 

   

4. 4 Protein alternative

This plan is defined by its low glyceric rate and the high consumption of proteins.

Breakfast

coffee, tea or light juice
2 slices of lean cheese or mozzarella
quince jelly (sugar-free)

Mid-morning o Mid-afternoon

1 skimmed yogurt (sugar-free)
or 1 glass of light chocolate milkshake

Lunch

Vegetable stock
¼ skinless chicken, broiled or

  • 2 fish fillets oven-baked, broiled or boiled
  • 1 tuna fish can in water and salt
  • 1 portion of red meat, broiled, oven-baked or barbecued
  • 1 omelet with 1 egg, 1 egg white, 1 slice of ham and 1 slice of cheese.

1 plate of vegetables, uncooked: different types of lettuce, watercress, cabbage, escarole, spinach, chicory, arugula and celery leaves.
light jelly
tisane

Snack


1 fresh fruit

or 1 glass of fruit shake and 1 glass of skimmed milk, or 1 yogurt with fruit in pieces with 4 spoons of fruit salad

Dinner/Supper

Similar to Lunch (you can cook the vegetables: spinach, chard, leaves, cabbage (cooked), celery leaves)

4. 5 Protein alternative, exclusive

This plan is based exclusively on proteins. We recommend its use after other alternatives have been tried and in the case of a stopped weight loss longer than 20 days. It should be carried out for a period no longer than 48 hours. We recommend it be checked by a professional, a doctor or a nutritionist.

If done in a 2-day-period (48 hours), the organisms is forced to burn reserve fat to obtain the necessary carbohydrates for a balanced organic functioning. This plan is risky if used in a period longer than the one suggested.

Breakfast

skimmed milk with coffee or dark cacao
or 1 skimmed yogurt, sweetened (no fruit)
1 slice of ham and 1 slice of cheese

Mid-morning or Mid-afternoon

2 whole nuts or 6 chestnuts or 6 almonds or 1 bunch of peanuts or

  • 2 spoons of ricotta (skimmed) with sweetener or with curry
  • 1 sugar-free milk dessert: custard, ice-cream

Lunch

Vegetable stock
¼ skinless chicken, broiled or oven-baked or

  • 2 oven-baked fish fillets, they can be broiled or boiled
  • 1 tuna fish can, in water
  • 1 portion of lean red meat, broiled, oven-baked or grilled
  • 2 egg whites in 1 omelet with seasoning and 2 teaspoons of sunflower seed

light jelly
tisane or coffee with cinnamon.

Snack

1 cappuccino or 1 glass of light chocolate milkshake or
2 slices of cheese and 2 fillets of canadian steak, pastrami or bresaola

Dinner/Supper

You can choose your Dinner/Supper from the lunch menu

Other Dinner/Supper options:

  • 1 piece of provolone cheese with oregano and pepper and 1 hard-boiled egg.
  • 1 pamplona of skinless chicken or lean pork
  • 1 salted black pudding (blood sausage) (no fat) and 1 hard-boiled egg
  • 1 kidney (grilled), 2 lean pork ribs or 2 loaves of chicken
  • 2 slices of rolled ham and mozzarella, with 1 hard-boiled, poached, microwave or scrambled egg, with spices and ricotta.

jelly light with vanilla yogurt
Infusion: tea or coffee

After these 2 days, we recommend a period of transition to return to your previous diet (plan), adding carbohydrates gradually.
These are the changes: cheese in Breakfast is substituted with citrus fruit, the egg whites and eggs included in Dinner/Supper and Lunch are replaced by different and sorted vegetables.