Hypocaloric Meal Plan
What is a hypocaloric food?
The hypocaloric diet is called a low-calorie diet or diet plan. That is, it consists of applying a daily calorie restriction or reducing the intake of foods that provide calories.
BREAKFAST AND SNACK:
1 cup skim milk with tea, mate cocido or light coffee with sweetener (sucrolosa or stevia).
2 fresh or toasted slices of bran milk bread or 5 toasts or 3 rice crackers. 6 water or bran crackers (Granix-Fargo-Baley)
Lean spreadable cheese. E.g. Casamcremlight, Mendicrin light or Zero%.
jam diet 2 teaspoons tea type.
LUNCH AND DINNER:
1 glass of water or allowed drink (see below)
1 cup homemade vegetable soup (vegetable only)
Food: only 1 dish. Don’t bring the source to the table. No bread, toast or biscuits.
Optional dessert: 1 medium-sized fruit or diet gelatin Diet gelatin with half a piece of fruit.
MEAT OF DIFFERENT KINDS (200-250 GR.) + VEGETABLES (THIS ACCEPTED), RAW OR COOKED.
2 FISH FILLETS medium fish fillets or 1 can of plain tuna or ONE QUARTER CHICKEN cooked skinless or 1 PORTION OF LEAN MEAT or 2 HOMEMADE HAMBURGERS or 2 MILANDE with meat, chicken or baked fish or PORK without fat. Some preparations of very lean ground beef such as stuffed zucchini, squash and meat pies etc. COOKING baked, grilled, grilled, microwaved or boiled. DO NOT FRY OR FRY.
SALADS with alternating vegetables or cooked vegetables (oven, steam-cooked): Swiss chard, chili, celery, eggplant, watercress, broccoli, cauliflower, asparagus, fennel, spinach, lettuce, cucumber, radish, radicchio, cabbage, red cabbage, Brussels sprouts, tomato, green Squash, artichoke, onion, squash or squash (1 cup mashed or 3 slices), 1 medium carrot), peas, green beans, beets, bean sprouts, corn, POTATO (AVOID), SWEET POTATO (MODERATE).
STARCH (MODERATE PORTION) + RAW OR COOKED VEGETABLES:
RICE: (plain or whole grain), lentils, polenta (in the center of a small plate, cooked small). DRY PASTA: In the center of a small plate. RAVIOLES with vegetables or chicken and semi-grilled vegetables. Spinach and low-fat ricotta cannelloni 2 or 3. Ricotta gnocchi: the center of 1 flat plate SOY MILANESE: 2 without gratin with cheese PIZZA on the stone: 2 or 3 homemade portions VEGETABLE TARTE without lid: 2 or 3 portions.
CONSUME preferably with vegetables. Example: Salads, cooked vegetables, stews or casseroles and tomato sauce without frying (using vegetable spray or diet broth for jumping). DO NOT COMBINE WITH MEAT OF ANY KIND. EGGS optional (stuffed, hard boiled, grilled etc.) 2 x weekly without frying (use vegetable spray)
Sweet Potato and/or Potato: NOT PURE, baked in pieces. No more than 2 or 3 times a week.
FRUITS: Up to 2 or 3 per day. NO GRAPE AND FIG. Banana UP TO 3 per week. NO JUICES OR PRESSES OR SMOOTHIES.
1 medium fruit or diet gelatine with 1 piece of fruit or 1 low-fat grainless yoghurt.
WHAT IS INDICATED AT LUNCH CAN BE CONSUMED AT DINNER AND VICE VERSA.
MORNING AND/OR AFTERNOON SNACK (OPTIONAL)
ASSOCIATIONS: Salt, vinegar, vinegar, lemon, oil (1 tablespoon), light mayonnaise. To replace all aromatic spice oils.
Water, soda, sugar-free juices (Cligth), light sodas, flavored waters (Levité Zero) with or without gas but no sugar. Sugar-free infusions and diet gelatine.
HYPERCHOLESTEROLEMIA ASSOCIATED WITH HYPERTRIGLYCERIDAEMIA
With hypercholesterolemia (excess cholesterol in the blood), cholesterol is deposited on the walls of the arteries, causing cardiovascular disease, atherosclerosis, etc.
LDL or “BAD” CHOLESTEROL: It is the one that gets deposited in the arteries. The lower the better.
HDL or “GOOD” CHOLESTEROL: Sweeps LDL cholesterol out of the arteries. The higher the better.
Triglycerides are another type of fat in the body, but they are related to sweets and the alcohol we consume, as the body synthesizes them from simple carbohydrates (sweets) and alcohol. Excess triglycerides (hypertriglyceridemia) can cause liver damage.
The following recommendations will improve your lipid profile:
WALK for half an hour every day or 1 hour three times a week. Regular physical activity contributes to the increase in (good) HDL cholesterol.
EAT fish, fresh or canned, two or three times a week: hake, fork-beard, angelfish, conger eel, salmon. Grilled, Oven, Grill, Boiled, Milanese Baked.
Do not drink alcohol or VERY LITTLE. DO NOT eat sweet things or anything that contains sugar. Use sweeteners, choose sugar-free juices, light sodas, and diet jams in moderate amounts.
Better bread than biscuits. Whole milk, bran, french, fresh or on toast. The bread contains no fats, it provides them in very small amounts, but the biscuits do.
EAT a variety of vegetables. FRUIT with a maximum of 3 per day. EAT moderate amounts of well-cut red meat, lean joints and cooked skinless chicken. Use crude oil in moderate amounts as a spice, this way it is not harmful and does not add cholesterol: soybeans, olives, sunflower, corn.
FOODS TO AVOID: (OCCASIONAL CONSUMPTION)
Sugar, jams, sweets, honey, rock candy. Ordinary jelly.
Sweet potato, quince, dulce de leche. water or cream ice cream. Chocolate.
Ordinary or pressed juices, usual soft drinks, alcoholic beverages.
Baked goods: bills, masses, filled cakes. Alfajores, sweets.
Guts and offal: liver, gizzard, kidney, brain, chorizo.
Sausages and meats: hot dogs, store-bought hamburgers, salami.
Butter, cream, margarine, beef fat, mayonnaise, golf sauce. mussels and shrimp.
whole milk. Use only low-fat milk, yogurt, and cheese.
Water-type sweet and salty biscuits with muesli, seafood.
DO NOT CONSUME SWEETS WITH THE TRANS FAT FREE WITH OMEGA 9 label (GRANIX, FARGO, BAGLEY).
Cooked or natural ham or tenderloin (IF moderate).