In the first step of your journey to become the person you want to be, we’re going to start where every day starts: breakfast.

Studies have shown that your mother was right about this — children who eat breakfast do better in school. And breakfast is just as beneficial for adults as well. In fact, people who ate breakfast were less likely to develop heart disease or diabetes.

If you skip breakfast, you may find yourself lacking energy, hungrier and more apt to overeat later in the day. So, breakfast is crucial for fueling your body, providing energy and maintaining metabolism and even improving concentration.

Eating a balanced breakfast is the goal – proteins, carbohydrates and fat sources.

A good example of a healthy breakfast might be something simple like a hard boiled egg, an orange, or a bowl of whole grain cereals with low fat milk and some fruits.

Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.

Good luck!

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.

Choosing a diet is a difficult task. You have to take into account a number of issues because, in the end, you’ll have to have the certainty that you’re able to do the job properly.

If you feel like you’re not ready to follow a complicated diet, yet you have set yourself the goal of changing something in your diet, for it to be healthier and richer in vitamins, during the fall you have a wide range of fruits you can eat . They will help you energize and detoxify your body. And last but not least, lose the surplus weight you wanted.

Here are the most common nutritional values of fruits of this period (calculated per 100 grams).

Grapes – 68 kcal

Grapes contain vitamin C at a rate of 18%, vitamins B1, B2, B6, iron, potassium, phosphorus. They are known for preventing cardiovascular disease and that lowering blood cholesterol levels.

Pears - 61 kcal

Fibre rich, pears contain vitamins C, E, B2 and K, potassium, phosphorus, magnesium. Known as a hypoallergenic fruit, in turn it reduces blood cholesterol levels and help you maintain your colon health.

Apples - 58 kcal

“An apple a day keeps the doctor away!”  – Indeed, apples contain vitamins A, B2, B6, C, iron, phosphorus, potassium. People who regularly consume apples, present a much lower risk of cancer. All apples lower cholesterol, stabilize blood sugar and prevent respiratory problems. Apple juice is among the most powerful antioxidant, thereby fighting against premature aging.

Nuts - 654 kcal

Contents: 19% iron, calcium, vitamin C and vitamin E are not recommended in large quantities if you want to lose weight, but… prevents strokes and keeps arteries elastic, atenund negative effects of fatty foods too.

Advice!

Experts recommend you follow a detox diet at least once a year, and one of the great advantages of the diet with fruit and natural juices is that they offer benefits that other members of your family can take advantage of!

The spices help in weight loss and fat burning detoxifying and stimulating the body.

It was scientifically proven that those who consume spices get full quickly, and therefore eat less. In addition, spices contribute to the natural process of burning fat and helps digestion. Here are five of them with excellent results in fat burning and metabolic detoxifying the  body!

Coriander

Consumed fresh, it is an excellent diuretic.

How you can use it: chopped and sprinkled on soup (hot or cold), over steam cooked or grilled fish, added in the tomato sauce, crushed in the pineapple and oranges salad. Crushed coriander seeds can replace the salt in diet.

Did you know?

Coriander calms stomach mucosal irritation caused by administration of drugs. To stimulate digestion, a cup of warm infusion of coriander is an ideal solution.

Ginger

It has an energizing effect and stimulates the metabolic burning.

How you can use: fresh scraped roots perfume all grilled meats, salads, any fish or any seafood, chicken soup, salad or vegetable foods. You can add to bread.

Cinnamon
It is a powerful antioxidant and it stimulates the immune system and the burning of sugar.

How you can use: add cinnamon powder in fruit sauces, teas, in milk based drinks . It is an ideal spice in combination with apples or pears, so don’t hesitate to crush cinnamon over the cookies that contain these fruits. It will give them additional flavor and your silhouette won’t be affected as long as you keep eating the cookies in common-sensed quantities.

Parsley
Frequently used in soups, stimulates liver functions, it has diuretic, antiseptic and refreshing but also laxative effects. Contains a lot of vitamin C.

How you can use: in salads, scrambled eggs, over potatoes, boiled eggs or you can sprinkle the leaves over the soup or the steam cooked fish.

Dill

Very rich in vitamin C, dill is used by top models against gas and water retention.

How you can use: shredded in fish-based foods, crustaceans, fresh cheese, soups, salads and white sauces.

Warning!

People suffering from agitated nervous system disorders, should not spice up the food too much. The ones who have the irritable bowel syndrome should avoid spicy foods. Similarly, those suffering from gastritis, gastric ulcer, biliary or liver disease should be careful with these spices.

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.

TOMATOES
Are rich in vitamins B6 and C. A properly sized tomato contains one third of the recommended daily amount of vitamin C! Lycopene – a natural pigment that gives the tomato its red color is a powerful antioxidant, preventing cancer and heart disease.

20 kcal

CUCUMBERS
Potassium, phosphorus, calcium, magnesium, iron, zinc, vitamins C, B2, B6, PP, provitamin A, help a good blood circulation, clean the body and reduce blood pressure, being a good ally against aging cells. Cucumber is a light vegetable, has only few callories, not adding a gram of fat on your waist.

15 kcal

RADISHES
Used as food and treatment ever since pharaohs, they are rich in minerals, folate and vitamin C. They are ideal in the treatment of weight loss because they have depurative effect and give a feeling of fullness. Radish juice is an excellent remedy for kidney stones and bile.

Radish red – 20 kcal

Black Radish – 50 kcal

CABBAGE

It is a vegetable very low on calories, but very rich in vitamin E (2-7 mg per 100 g) and fibers. A  regular consumption of cabbage may be beneficial in preventing colon cancer, especially of one’s stomach and esophagus and also of  lungs and rectum. It is preferable to eat it in raw form to keep the propieries unchanged.

25 kcal

CARROT

It is one of the richest foods in vitamin A and beta-carotene. It is an excellent tonic, remineralizant, antianemic. Increases the red blood cells and hemoglobin and strengthens the immune system naturally.

40 kcal

ONION

Contains 89% water, many minerals and vitamins (C, E, B6, potassium, phosphorus and calcium). It has a few calories and it helps burning the fats. Those who eat onions are less exposed to heart disease, colds and rheumatism.

Green onions – 20 kcal

Dried onion – 38 kcal

GARLIC

It contains vitamins B1 and C. It is an effective way of prevention and treatment of  artherosclerosys. It also fights worms, it is refreshing, laxative, diuretic, antiseptic, bactericidal, expectorant, muscular tonic, lowers blood pressure and it is also an aphrodisiac.

137 kcal

POTATOES

Even if it is bulky, the potato is 80% water – a little less than milk. Abundant in quality carbohydrates, fiber, vitamins and many minerals. It doesn’t add to your weight: an average sized potato weighs about 150 grams and provides the body with only 80-100 kilocalories, as one glass of orange juice.

80 kcal

PARSLEY

It contains calcium, phosphorus, magnesium, iron. Treats heart failure, urinary stones, kidney stones,

digestive disorders and menstruation.

27 kcal

1. Eat before bed

Consequences: pounds are deposited in proportion to calorie intake per day, not necessarily correlated with time of day when you eat. However, consumption of food slows gastric emptying evening making it difficult digestion.

Solution: avoid fatty foods, the last meal, at least three hours before bedtime.

2. Eating too fast

Consequences: the disruption of the process of digestion and assimilation of calories is faster. Meals on the run can cause gastroesophageal reflux and heartburn.

Solution: reduce meals in quantity and while sleeping keep your head higher than the body.

3. Portions too big

Consequences: a mistake that you tend to do especially when you are very hungry, consuming more calories this way.

Solution: also serve an appetizer that should reduce your hunger a little (usually consisting of more “lighter” food), eat smaller portions. Eat small portions several times a day.

4. Insufficient hydration

Consequences: slow metabolism, weight gain, constipation.

Solution : drink at least two liters of water, natural juices and teas (green tea).

5. Whole grain products

Consequences: the fibers that the cereals contain help a good digestion, but a lot of products – whole-grain bread, biscuits, bars – do not contain half the amount necessary to say that they are “whole grain based products”. Most contain white flour with a low content of whole grain.

Solution : To make sure you choose the appropriate product, look carefully on the labeling, which must specify that the second component are whole grains.