After getting up the energy accumulators are empty and must be filled with a carbohydrate-rich breakfast. Good choices include whole grains , cereals , cereal or fruit . The fiber contained boost the metabolism and saturate long lasting. For dairy products such as cheese or yogurt should be set to low fat versions .
LIME - RASPBERRY CREAM CHEESE WITH
250 grams of raspberries 200 grams of cottage cheese (maximum 0.8 per cent fat ) 1 tablespoon honey or maple syrup 1 tablespoon lime juice some mint leaves
Wash the raspberries and pat dry. Half of puree . The cream cheese with lime juice mix , stir in the raspberry puree. Garnish with mint leaves and the remaining raspberries. Per serving : 130 calories , 1 gram of fat , 15 grams protein, 12 grams carbohydrates
500 ml apple juice 5 tablespoons corn flakes 1 small Galia melon 150 grams of fat yoghurt ( 0.1 percent fat ) 2 tablespoons honey
Apple juice with cereal flakes heat and allow to swell for five minutes. Melon in half and scrape out the seeds . Peel the halves and cut into pieces. Flesh , flakes mixture and yogurt Puree . Sweeten with honey and pour into two glasses. Per serving : 300 calories , 1 gram of fat , 8 grams protein, 60 grams of carbohydrates
Lose weight the car diet fig cereal WITH ORANGES
2 tablespoons spelled flakes 75 ml skimmed milk ( 0.1 percent fat ) 2 dried figs 1 orange 200 grams of fat yoghurt ( 0.1 percent fat )
Soak ten minutes spelled flakes in milk. Cut the figs into small cubes . Orange peel , free from the white membrane and the flesh into cubes. Give orange and fig cubes to the spelled flakes and mix with yogurt. Per serving : 170 calories, 1 gram of fat , 9 grams protein, 31 grams carbohydrates
THE LOW - FAT PHASE PART 2
With a portion of high-quality carbohydrates you stay fit and energetic until the evening. Do continue on the Low-Fat principle. Important: Keep the portions rather small. When insulin levels are not dropped until dinner , save every gram of fat you then consume.
200 grams shrimp 60 grams onion 1 clove garlic 150 grams of celery 0.5 Literl vegetable stock 150g risotto rice 1 tablespoon white wine vinegar salt pepper 1/2 teaspoon grated lemon 2 sprigs of basil
Wash shrimp and clean thoroughly . Peel the onions and garlic and chop finely . Clean and cut celery into thin slices. Something Heat vegetable broth in a saucepan and fry the shrimp , then remove . Onions , garlic , celery and rice stew . 1/3 of the broth pour , let it boil . Again 1/3 of the broth and vinegar and leave to swell for 20 minutes. Add salt and pepper . Garnish with shrimp , lemon zest and basil. Per serving : 330 calories, 1 gram of fat , 20 grams protein, 60 grams of carbohydrates
BROCCOLI WITH CHICK PEAS
Salt 300 grams of broccoli 120 grams of chickpeas ( canned) 1 red onion 10 Dried Tomatoes 4 stalks basil 3 tablespoons white balsamic vinegar Pepper
Broccoli in 1/8 liters of salt water until al dente three minutes. Drain, taking care to collect the cooking water . Drain them in a colander . Peel onion and chop finely with the dried tomatoes. Cut basil into strips. Balsamic vinegar with 2 tablespoons of the cooking water , salt and pepper together . Mix vegetables and basil to the sauce and season to taste . Per serving : 86 calories, 1 gram fat, 5 grams protein, 13 grams carbohydrates
the car diet potato soup with croutons
1 bunch greens 300 grams floury potatoes 1 onion 1 clove 600 milliliters vegetable stock 50 grams cream cheese ( 0.1 percent fat ) salt pepper 2 slices of bread 1/ 2 bunch chives , chopped
Wash, clean and chop the greens and potatoes. Onion peel, insert the clove. Heat 100 milliliters vegetable stock in a pot. Sautι vegetables and the onion , then add the potatoes. Deglaze with the remaining broth and simmer for even 15 minutes. Remove onion and puree the soup finely . Stir in cream cheese and season with salt and pepper. Bread into small cubes and fry in a pan . Sprinkle chives over the soup. Per serving : 170 calories, 0.5 grams of fat , 8 grams protein, 32 grams of carbohydrates
The last meal of the day should be comfortable as possible without carbohydrates. For this, you no longer need to be quite as strict with the fat content of the ingredients. Plenty of vegetables and fresh salad saturate protein-rich meat, fish or cheese also crank up the nighttime fat burning. The sooner you then go to bed , the longer holds the " Slim in his sleep " in effect.
AVOCADO SALAD WITH MOZARELLA
1 ripe avocado 1 Eslφffel lemon juice 8 cherry tomatoes 1 teaspoon capers 100 grams of mozzarella cheese 1 teaspoon balsamic vinegar 1 tablespoon olive oil salt pepper 1 pinch of chili powder 1 clove garlic 1/ 2 bunch basil
Avocado cut in half , remove core and cut the flesh into thin leached columns. Immediately sprinkle with lemon juice . Wash the tomatoes and blanch with boiling water. Then divide mozzarella. With avocado columns and tomatoes on plates . For vinegar , oil, salt , pepper and chili powder stir a dressing and distribute it. Garnish with basil leaves plucked , capers and thinly sliced garlic slivers . Per serving : 355 calories, 33 grams fat, 12 grams protein, 4 grams carbohydrates