Stockholm diet free download
Current government calorie recommendations are as follows:. These amounts are for weight maintenance neither losing or gaining weight , and assume little or no physical activity. As we age, our basal metabolism lowers , as does our muscle mass.
As a very basic guide, daily calories under will suit a smaller-framed woman looking to lose weight. These meal plans are a selection of extracts from a number of popular diets. To obtain further plans you will need to purchase the book.
Calorie controlled diets do not suit everyone. That is how Mediterraneans eat their fruit most of the times. Have a salad in your main meals. Use olive oil and lemon for dressing; This is a powerful antioxidant combination. Tomatoes and tomato products are a staple food in the Mediterranean diet; they contain lycopene.
Cut a whole tomato and spread it with olive oil and some basil as part of your side dish or include them in your salads. Whole Grains. Have a piece of whole wheat or whole grain bread with your main meals except with pasta.
Have whole wheat pasta 2 or 3 times a week. It is low in calories, and the fiber enhances the feeling of fullness. Eat dried beans, lentils, or garbanzo beans 2 or 3 times a week.
Nutrition experts at the Michigan State University tell us that eating 2 to 4 cups of cooked legumes every week could boost our heart health. Dry beans have fiber that could reduce cholesterol from the body.
Eat legumes and a piece of whole grain bread to have the perfect protein. Vegetable protein does not put a load on kidneys as animal protein does. Have a handful of nuts as a snack in your morning break. Nuts are also a staple food in Mediterranean countries and are high in monounsaturated fat, the one that does not get stuck in the arteries. Read the food label and be aware of portions because nuts are high in calories.
Scientific studies have found that almonds and walnuts could be the healthiest choices. Olive oil. Use olive oil in your meals both to cook and as a condiment in your salads. Use olive oil and lemon as a dip in your salads. Fish and sea food. Have fish and sea food two or three times a week.
Salmon and sardines are excellent choices because they provide omega-3 oils, oils that the body needs but cannot create in enough quantities. Garlic and aromatic herbs. Use garlic and aromatic herbs as condiment. Garlic could be the leading contributor to the low incidence of high blood pressure in Mediterranean countries [8].
A 28 day diet plan would introduce changes gradually. Studies have shown that small changes over time are an effective way to make lifelong habits. Start with the elimination of processed foods and increase fruit and vegetable. Continue by adding more beans and switch from other oils or butter to extra virgin olive oil.
Limit seafood, poultry and eggs to a few times per week each and reduce red meat to no more than a portion a month. And finally focus on dairy products and avoid milk, cream and butter.
Eat a minimum of five servings of fruits and vegetables daily. Choose foods rich in fiber, vitamins and phytonutrients. Eat legumes at least 8 times a week. Legumes are a low fat, fiber filled and a good source of protein.
Limit refined grains and choose whole grains. Lower fat dairy options should replace full fat dairy products. Olive oil would be limited to a tablespoon per day. The article gives a detailed menu of the Stockholm diet, as well as a menu for the monodieta. After them it is recommended to make an exit, smoothly returning to the habitual diet.
Before weight loss is also necessary preparation, consisting of three days, during which excluded harmful products and reduced caloric intake.
This system diet is designed for rapid weight loss by eliminating harmful food from the diet and calorie reduction diet. New routine power means such rules:. A week Swedish diet is enough to lose a few extra pounds and not to harm health.
You can follow the system for three days, but in such a short time you can lose a maximum of 1. Important features: Breakfast should consist of slow carbohydrates-cereals, vegetables or sour fruits.
During lunch you should give preference to proteins: meat, cottage cheese or eggs with vegetable garnish. For dinner, it is recommended to eat a portion of vegetables with a small amount of protein.