Do you often feel that your stomach is like a balloon that stands ready to pop? By following this diet, you’ll get rid of bloating and lose up to 4 kilograms of fat mass in just 14 days!

Just follow these five simple rules with maximum results!

1. Choose an option for breakfast, lunch, dinner and two snacks of adjacent variants every day. Chew slowly to prevent ingress of air into the stomach.

2. Start each day with a probiotic yoghurt. “Good” bacteria content reduces digestive discomfort.

3. Eat five times a day, in small quantities, so you will not overtax the stomach.

4. Drink eight glasses of flat water each day. Carbonated drinks cause bloating!

5. In addition to daily meals and snacks, drink 300 ml of milk in hot drinks or prepare a fruit shake indicated in the menus. You can replace milk with a low fat yoghurt.

Breakfast variations

- A boiled egg and a slice of fried whole-wheat bread, rubbed with butter and a grapefruit;

- A banana with a scoop of oats and a small, skimmed fruit yogurt;

- An apple, an orange, grapes and a handful of strawberries;

- A bowl of cereals, a slice of melon, strawberries and a skimmed natural yoghurt;

- A slice of bread rubbed with butter and jam, along with a glass of orange juice.

Options for lunch

- A bowl of vegetable soup and a slice of whole wheat bread with fresh cheese and lettuce;

- A bowl of salad shrimp, a quarter of an avocado and a spoonful of tomato sauce, a small skimmed fruit yogurt and a banana;

- A whole wheat bun with two slices of chicken breast, lettuce, dressing and a pear.

- A tortilla with tomato, cucumber, tuna mixed with two tablespoons of mayonnaise, an apple;

Options for dinner

- Grilled fish with three potatoes, fresh parsley, asparagus and a bowl of fruit salad;

- A pig roast with mashed potatoes, broccoli and carrots boiled

- Roast made of skin-free chicken, cooked vegetables and a teaspoon of soy sauce;

- Pasta cooked with stewed vegetables (tomatoes, carrots and broccoli), cooked with tomato sauce and covered with a layer of mozzarela. Serve with salad.

Snacks for 11 o’clock

- A cereal bar with a low-sugar

- 8 unsalted peanuts

- A pear and a Kiwi

- Two rye biscuits

- Two tablespoons of sweet cheese

Afternoon snack

- An apple and a grape

- A small package of fat-free cookies

- A slice of wheat toast with a teaspoon of peanut butter

- A degreased fruit yogurt with a handful of strawberries.

Tip 1. Drink plenty of water.

Our body needs a lot of water so give in to water. Water is not just a way to flush out toxins, but if you have more water in your body you will generally feel healthier and fitter. This will itself discourage tendencies to gorge on food. The best thing about water is that it contains no calories.

Tip 2. Start your day with a glass of water.

As soon as you wake up, drink a glass of cool water. It’s a wonderful way to start your day and you only need a lesser quantity of your breakfast drink after that. A glass of water lets out all your digestive juices and sort of lubricates the insides of your body. You may have your morning cup of tea but have it after a glass of water. It is good for you.

Tip 3. Drink a glass of water before you start a meal.

Water naturally needs some space so that you actually feel fuller without having to stuff yourself.

Tip 4. Have another glass of water while having the meal.

Again, this is another way of making yourself full so that you can rise from the table having eaten less but feeling full the same way. Instead of drinking the glass in one gulp, take sips after each morsel. It will help the food to settle faster so that you get the feeling that you are full faster. Water is such a remarkable thing, but seldom do we give it the credit that it deserves. Did you know that over 66% of your body weight is nothing but water?

Tip 5. Stay away from sweetened bottle drinks, especially sodas.

All colas and fizzy drinks are loaded with sugar, and sugar means calories. The more you can cut out these sweetened bottled drinks, the better it will be for you. If you must drink sodas, stick to diet sodas.

Tip 6. Include foods in your diet that contain more water.

What I am talking about here are foods that contain more water like tomatoes and watermelons. These fruits contain 90 to 95 % water so there is nothing unhealthy about feasting on them. They fill you up without adding on the pounds / kilos.

Tip 7. Fruits contain more than the juice does.

Juice is often sweetened but fresh fruits contain only natural sugars. When you eat fruit, you are taking in a lot of fibre, which is needed by the body. And fresh fruits of course are an excellent source of vitamins.

Tip 8. If you do crave for fruit juice then go for FRESH fruit.

Yes, if you can’t live without fruit juices, you should definitely drink fresh fruit juice instead of those containing artificial flavors and coloring. Even better, try making your own fruit juice taking care not to sweeten it.

Tip 9. Don’t drink juice – eat the fruits

Prefer fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

Tip 10. Increase your fiber intake.

Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

Tip 11. Go crazy on vegetables.

Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.