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 metabolism rate.

Easy diet list In our program, alternatives for foods are a matter of kalam. 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.

ideal diet list

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 meal
• Meat up to 2 meatballs (60 grams) or 100 grams of pan-fried fish
• Fat free salad
• 2 thin slices of whole wheat bread

Snack 15.00

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

18.30 in the evening

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

Snack

• 1 serving of fruit
• 2 wholemeal breadcrumbs