Term 2: Permanent address the needs of protein and fat body

The body needs 30 grams of protein a day. Proteins are used by the body for the establishment and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for not excessive.

Look at the amount of fat needed by the body, which is 50 grams a day. Not all fats are bad. In addition, many nutrients can be absorbed if dissolved in the fat body.

Term 3: Eat only when hungry

Menu week:
First day:

Breakfast will be the same for all days.
• Half grapefruit or a cup of melon or any fruit in season.
• 1 slice of bread protein (integral)
• Coffee or tea without sugar, cream or milk.

Lunch:
• assortment of cold meats to your own taste and low fat (chicken, fish, turkey, beef).
• Avoid highly processed.
• Avoid coffee, tea or diet soda.

Dinner:
• Fish and shellfish of any kind. Mixed salad greens, cooked, canned or cooked, all you want.
• 1 slice of bread.
• Grapefruit or fruit in season. Coffee or tea.

Second day:

Lunch:
• Fruit Salad, the ones you like, the entire portion you want.
• Coffee or tea.

Dinner:
• low-fat hamburger. Tomatoes, lettuce, celery, olives, brussels sprouts or cucumbers.
• Coffee or tea.

Third day:

Lunch:
• tuna or salmon salad (no oil) with lemon and vinaigrette. Grapefruit, melon and seasonal fruit.
• Coffee or tea.

Dinner
• Slices of lean roast lamb.
• Lettuce, tomatoes, celery, cucumber.
• Coffee or tea.

Fourth day:

Lunch:
• 2 eggs cooked in any way, but no fat (cooked, struck oil or spray in the pan).
• Low-fat cottage cheese.
• Squash, beans or tomatoes (or sliced simmered).
• 1 slice whole-wheat toast.
• Coffee or tea.

Dinner:
• Roasted chicken (grilled, barbecued), the entire portion you want.
• Spinach, green peppers, green beans in abundance.
• Coffee or tea

Fifth day:

Lunch:
• Pieces of assorted cheeses (if you have problems with cholesterol choose low-fat versions of cheese).
• Spinach, all you want.
• slice of wheat toast.
• Coffee or tea

Dinner:
• Chicken or turkey roast.
• tomato and lettuce salad.
• Grapefruit or fruit in season.
• Coffee or tea.

Sixth day:

Lunch:
• Fruit salad (all you want).
• Fish and shellfish.
• tomato and lettuce salad, mixed vegetables, raw, cooked or canned, all you want.
• Coffee or tea.

Seventh-day

Lunch:
• Chicken or turkey, hot or cold.
• Tomatoes, carrots, squash, broccoli or cauliflower.
• Grapefruit or fruit in season.
• Coffee or tea.

Dinner:
• Steak.
• Salad of lettuce, celery, cucumber, tomatoes raw or cooked Brussels sprouts.
• Coffee or tea.

They have the same composition in protein as meat, but are generally less fat than the latter. In addition, their fats are made up partly of polyunsaturated fatty acids. They are healthier, because this variety of lipids has a protective effect against cardiovascular disease.

The few fish are the fatty salmon, eel, lamprey, anchovies, sardines, tuna, mackerel, not to mention the smoked herring.
The crustaceans are a little less generous in protein than fish, but still show a rate of 15%.

If you are looking for recipe ideas, please visit our recipes fish

Omega 3

The fish are recommended because they contain omega-3. In this family, we differentiate the alpha-linolenic acid (ALA), from which form 2 essential fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which occurs at rates high in oily fish.

Omega 3 have an important role in the cardiovascular system, mood, vision and have a role in the treatment of many degenerative diseases such as certain cancers, asthma, rheumatoid arthritis or macular degeneration of the retina. The omega would have anti-inflammatory and antioxidant.

There are mainly omega 3 in fish like salmon, anchovies, mackerel, sardines and trout, and in certain plants such as green leafy vegetables (spinach, green beans). Oils rich in omega 3 are rapeseed oil, seeds and flax oil, and to a lesser extent, soybean oil. We can meet in some meat, especially in animals whose diet was enriched with flaxseed.