HIGH FIBRE WEIGHT LOSS DIET
This is a 15-day high fibre weight loss diet. It can be used as often as required.
BREAKFAST
Half a cup of oats and add one teaspoon of unprocessed bran — with half a cup of low fat milk, half a grapefruit or half an orange (eat the whole fruit, not just the juice).
LUNCH
Tossed salad. May consist of every salad item, such as cucumber, mung bean sprouts, mushrooms, lettuce. Take these items to work and prepare fresh.
DINNER
Five ounces of fish (dry grilled or baked), chicken or turkey. Avoid all fat and skin on the poultry and eat with steamed vegetables (2 to 3 cups) of any kind.
SNACKS
Prepare carrot and cucumber sticks or celery pieces and eat whenever you are hungry. Keep them cool in the fridge — they taste great. Do not eat when you are not hungry. You may eat one piece of fruit, preferably citrus, as a snack daily.
SALAD DRESSING
Add several teaspoons to your salad.
Mix 1 cup of water to 1 cup of apple cider vinegar. Then add:
? tsp. of basil
? tsp. of rosemary
? tsp. of oregano
1/4 A cup of apple juice (unsweetened)
? A cup of lemon juice
3 tsps. of parsley
1 clove of garlic (minced finely or crushed)
This flavour enhances with time — allow 12 hours.
Use only cold pressed vegetable oils such as linseed, wheatgerm, or apricot kernel oil.
FLUID
Drink 6 to 8 glasses of water daily. Avoid coffee. Drink weak tea or herbal teas with no sugar. Your total non-fat milk allowance is V2 cup daily. Alcohol will slow down your weight loss.
EXERCISE
Walk for 40 minutes or the equivalent in your chosen physical activity each day.
SUPPLEMENTS
Take one sustained release multivitamin and mineral tablet each day.
Take one kelp tablet xh an hour before each meal with glass of water.
Chew one apple fibre tablet % an hour before each meal three times daily.
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