1. (700-1300 kcal)

One week diet. Every day eat only one product three times a day.
Any amount of the food can be taken.

Monday: vegetables
Tuesday: eggs / Tofu / paneer
Wednesday: cooked meat / dals / cottage cheese
Thursday: milk / lassi / yoghurt
Friday: cooked fish / soya products
Saturday: fruits
Sunday: any food which is not very high in calories

2. Low calorie diet (500 kcal)

Very strict, but quite nutritious. Loss of weight - 5 kg. a week.

Breakfast: Tea or coffee with sweetener and milk.
Lunch: 100gms of low fat baked meat, green salad sprinkled with lemon juice.
Dinner: 150gms of veggies, 4-5 dry toasts / 2 phulkas

3. Long term diet (1200 kcal )

Not a tough one, one can follow it for a long time.

Breakfast: a glass of orange juice
Second breakfast: an apple or a pear
GA_googleFillSlot("sitagitarectanglebottom"); Lunch: 80 gms of pasta without any sauce or steamed rice and dal, 80gms of tomatoes, 100 gr. of fresh veggies, 100gms of boiled potatoes, a glass of skimmed buttermilk. Any fruit
Dinner: Soup, 150gms of fish / Tofu, fresh veggies, a glass of fruit juice or yoghurt

Some general tips, which can help you build your own summer diet:

• Water is the most important source of moisture for skin. In summer our bodies loose more water. Try to drink no less than 8-12 glasses of water daily.

• Before having your breakfast, drink a glass of water with a slice of lemon. It will not only give you a fresh sensation in your mouth, but also have a positive effect on the functioning of liver and kidneys.

• Breakfast should be very light. For example, one low fat yoghurt. It contains the protein and calcium which your body requires.

• In strong heat, it is better to exclude meat from your diet. It can be replaced by soya, beans and olive oil.

• It is not recommended to eat leftovers from your lunch for a next meal. When food is reheated it loses most of the vitamins.

• Eat more fish. Fish contains proteins, vitamin A, B, D and E, and it is easy to cook.

• In summer, try to decrease the intake of coffee and spirits. Instead, you can take green tea and chilled wines.

• Summer is a time when there are a variety of fresh vegetables and fruits. It is a good opportunity to eat more salads. For example, salad with peach and orange -original and very healthy. Cut some lettuce and mix it with slices of apple, peach and six almonds. As a dressing, use the juice of one orange.

And remember:

• Better to eat less than to overeat
• Your diet has to be diverse
• Don't put too much salt and don't drink while eating

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