1. Breakfast should be dense, but without milk. Milk contains a lot of sugar, which will hasten deposited on your stomach as fat. Well suited buckwheat, flax, barley porridge with dried fruit.
Good decision - flakes: pure, unprocessed, without additives. Cereal is not necessary to cook, they can also be brewed in boiling water. Especially good for diet for the relief of barley, buckwheat and wheat flakes. 100-200 g of cereal with raisins, drenched with boiling water, and a glass of freshly squeezed juice, great Breakfast.
2. The staple diet of slow carbs. Guided by a table of glycemic indexes or on a special table for Keto diet, try to choose a garnish on cereals with low glycemic index (buckwheat, raw brown rice, wild rice, lentils, beans, rice noodles). Forget about white rice - it's not for relief. Similarly, things and land: do not believe the sites fitness, where praise sushi as a dietary product. Sushi is good for weight gain and then not always.
3. Increase in the diet proportion of fish, meat and seafood, it is a useful source of protein and amino acids, which is easy to score the hunger and never stored in fat, plus nourish your muscles. Well suited lean fish, shrimp, squid, chicken breast without the skin. Better steam meat, stewed. No smoked meats, sausages, sausages.
4. More vegetable fats. Try to reduce fatty meat food, replacing fats with vegetable. For example, for dinner you can eat a salad with egg whites, shrimp and lettuce, seasoned with olive, peanut or sunflower oil.
5. Selectively consume dairy products. Valid from: hard cheeses, low fat cottage cheese.
6. Eliminate the sugar. Sugar is the enemy of relief as the transport and breakdown of fats occurs only at a low level of sugar in blood, otherwise it begins to produce insulin, which disposes of excess carbs into fat. A little sugar permissible in the form of honey or dark chocolate (at least 70% cocoa).
7. Give up muffin. Valid some bread from a flour of hard grinding. No yeast pastries, cakes, pies and cheesecakes.
8. Remove food debris. It includes sauces, mayonnaise, ketchup. As a substitute you can use soy sauce, lemon juice, a little Apple cider vinegar. Also debris include sugary sodas, crackers, chips, sweet and salty nuts. You can use a little unsalted peanut, almond, hazelnut.
9. Eliminate starchy vegetables and sweet fruits (potatoes, carrots, grapes, persimmon), because starch is very poorly absorbed.