Plate method

Best wishes towards finding the right weight:

Plate method

07:00 fasting

• A freshly squeezed fresh juice from a lemon, a grapefruit or an orange or exceptionally 200 cc. industrial grapefruit, pineapple or orange juice with no added sugar

NOTE:

You can combine this juice with breakfast but it will always be the first thing you drink on an empty stomach. If you decide on the juice of a lemon, put it in a 200 cc glass of water and lower it with water until the glass is full. 

09:00 Breakfast

• ½ glass of semi-skimmed milk or a natural yogurt
• 40 g sandwich. of bread with ham, soft cheese, chicken breast, turkey breast, tuna …

NOTE:

You can make the juiciest sandwich by smearing the bread with a ripe tomato and putting a dessert spoon of virgin olive oil. Add a single layer of content, just enough to cover the surface of the bread.

12:00 mid morning

• 40 g sandwich. of bread with ham, soft cheese, chicken breast, turkey breast, tuna …

NOTE:

Liquids as many as you want, except:

• carbonated drinks, including water
• the sodas with sugar
• any alcoholic beverage.

15:00 Lunch

• ¼ flat plate of protein
• ¼ flat carbohydrate plate
• ½ flat plate of vegetables
• 1 optional salad plate
• 1 piece of fruit

18:00 Snack

• 1 piece of fruit
• ½ glass of semi-skimmed milk or a natural yogurt

NOTE:

The milk can be cow, soy, or oatmeal.

21:00 Dinner

• ¼ flat plate of protein
• ¼ flat plate of vegetables
• ½ flat plate of salad and if you wish with a small handful of nuts

NOTE:

No starch at night

This diet is created by Dr. Marina, it is designed to lose weight in a balanced way. The instructions we will put in a later post are still missing. Subscribe in the menu on the right so that we can notify you as soon as we publish it. Also in post 2/2 we will give you the complete guide in PDF format so that you can download and print it so that you can follow it more comfortably.

Please, if you follow the diet, subscribe to the blog and in the comments below tell us how you are doing, in this way you will help other people who read us and we can guide you and solve all your doubts.

Plate method instructions

Sweeteners

• Liquid or powdered stevia
• Agave syrup

White sugar increases your appetite!

Stevia and agave can change the taste of food a bit, but with some you will see that it “sticks” and enhances the flavor. Better to avoid saccharins and aspartame. White sugar is excluded, as well as those foods that contain it (sweets, gummies, chocolates, Modena vinegar, cookies …). Brown sugar only exceptionally.

Dairy products

• Semi-skimmed cow’s milk
• Oat milk
• Soy milk
• Sesame milk
• Flax milk

As little as possible

You can substitute cow’s milk for vegetable milks that will also provide you with calcium and vitamin D. Yogurt or fermented milk should be unsweetened. The less cured cheeses the better because they have a lot of salt. No dairy or ice cream desserts.

Pan (dark or black)

• Rye bread
• Oat bread
• Bread with wheat bran

Look for artisan, rustic and whole grain breads with seeds. Delete industrial bread and sliced ​​bread from your shopping list, even if it is whole wheat. Like sugar, bread belongs to the group of carbohydrates, but I thought it necessary to dedicate a separate section to them.

Carbohydrates (other than bread)

• Wheat pasta
• Integral rice
• Potatoes with skin
• Corn
• Chickpeas, lentils, beans …

If you find it difficult to eat whole foods, a trick to start incorporating them into our diet is to mix them. For example, if you make yourself rice, make separately a little white rice and another brown rice and once boiled, mix them. During the week, try not to repeat, that is, if you ate spaghetti on Monday, you will try the rest of the week not to eat pasta again. Get used to eating boiled or roasted potatoes with their skins on. The amount is very easy to calculate. Only what will fit on a quarter of a flat plate already cooked.

Fruit

• All

When I say a piece I mean an apple, an orange, a grapefruit, but if the fruit is smaller, like apricots or kiwi, it will be two or three pieces. Regarding the small fruits, strawberries, cherries, medlars, they will be the ones that fit in a medium cup. With the tropical pineapple, the watermelon and the melon it will be two or three slices. The fruit has to be fresh, not in syrup.

Oils, condiments and dressings

• Virgin olive oil
• Wine or apple cider vinegar
• Lemon
• All spices
• Homemade Yogurt Rooms
• Mustard
• Lightweight®
• Salt

Use virgin olive oil, at least three tablespoons a day and try not to overdo it. As healthy as it is, a tablespoon is 90 Kcal. It is better to substitute the vinegar for the lemon, but if it costs you, make it apple or wine. Modena vinegar contains sugar. Use spices to flavor your dishes. Hot spices boost metabolism! (Cayenne, ginger , paprika, pepper …) Avoid salt as much as possible. Do one day a week without any salt.

Nuts or dehydrated fruit

• Everyone

A bunch

Those that fit with the hand closed and maximum once a day. Roasted or raw, not fried in oil or with sugar.

Drinks

• Water
• Infusions

Erase the alcohol!

Although many insist on attributing medicinal properties to it, no matter how socialized its consumption is, alcohol is toxic to our body. It slows down metabolism, behaves like a carbohydrate, inhibits thyroid activity, and causes fluid retention. In short, it does not help anything to lose weight. Regarding carbonated drinks, they contain a lot of salt and a lot of phosphorus, which causes fluid retention and loss of calcium. It is also wise to avoid exciting beverages such as coffee or black tea.

Protein

• White meats: Chicken, turkey, pork loin, rabbit …
• Red meat: Ox, cow, horse, wild boar …
• White fish : Hake, cod, monkfish …
• Blue fish: Tuna, sardine, salmon …
• Seafood
• Eggs

Only what will fit on a quarter flat plate or what will fit in the palm of your hand of a steak half a centimeter thick. Red meat only once a week. Try to eat more fish and less meat. One day a week minimum of blue fish. You should avoid smoked and salted. Seafood is vigilant, especially if you have uric acid. You can substitute two eggs for the meat or fish portion of a meal.

Meal preparation

• Steamed
• Baked
• Grilled

No fried, breaded, battered or tempura. Neither canned food, with the exception of tuna in olive oil (once a week). The food you have to prepare it with fresh food. Avoid ready-made meals and foods with preservatives and colorings.

Schedule

The schedule that I have set is indicative. Each one adapts it according to their routines. The important thing is to eat every three hours to avoid voracious hunger and keep our metabolism very active.

Physical exercise

• Walk an hour a day
• Aerobic exercise at least one hour per week
• Muscle exercise at least one hour per week
• Stretches every day

Essential

Not only do we have to be in our weight, we also have to be in shape. Find a way to do these minimums or find a particular exercise that combines everything. Walk fast at any time, do not use transportation, elevators, or escalators, take advantage of daily commutes. Without realizing it, you will have walked that hour every day. Don’t have the money or time to go to the gym? Find something online that you can do at home yourself and reserve about fifteen minutes each day.