Diet to lose weight:to lose weight ( 1800 -2000 kcal)

Diet to lose weight ( 1800 kcal)

Breakfast:
- Half a cup of milk or milk sugar-free ( low-fat ) .
- One boiled egg or 30 grams ( 2 tsp ) white cheese slice low-fat or low-fat cheese .
-
1 /8of brown bread , a quarter of white bread Vd .
- Pill fruit .
Snack:
Fruit 3 pills pill unsweetened biscuits small in size.
Lunch:
- Green salad without fat.
- Vegetable soup without fat.
- 90 grams chicken or meat or fish without fat.
- ½ cup (6 tablespoons ) of rice or pasta , groats or for Vd bread .
- Pill fruit , half a cup of unsweetened juice .
Snack:
Cup fresh unsweetened juice , 3 pills Biscuit unsweetened small in size.

Dinner:
- Green salad without fat.
- Vegetable soup without fat.
-90 Grams chicken or meat or fish (or 5 tablespoons bean without fat or low - fat white cheese ).
- Half a cup of rice or potato pieces medium or 1 /8 of bread Vd .
- One fruit .
Snack:
Half a cup of milk or low - fat milk , fruit pill .

Diet to lose weight ( 2000 kcal)

Breakfast:
Cup milk or milk without sugar, low - fat .
- One boiled egg or 30 grams ( 2 tablespoons ).
- White low - fat cheese or 2 slice low-fat cheese .
- 5 olives .
- Sliced ​​tomatoes or cucumbers or lettuce .
- One fruit .
Snack:
One fruit - or half a cup of unsweetened juice .
Lunch: green salad without fat.
-90 Grams chicken or meat or fish without fat.
- Half a cup of cooked vegetables without fat.
- Three - quarters of a cup (8 tablespoons ) of rice or pasta .
-1 | 8  brown bread   or a quarter of white bread Vd .
- One fruit ,half cup fresh unsweetened juice .
Snack:
½ cup unsweetened juice , fresh 3 biscuits beads is unsweetened small in size .
Dinner: - green salad without fat.
- Vegetable soup without fat.
- 90 g chicken or meat or fish means  half almost desist or (6 tablespoons bean without fat or low - fat white cheese )
- Three-quarters of a cup of rice or pasta or 1 /8 of bread  Vd .
- Half a cup of cooked vegetables without fat.
- One fruit or half a cup of fresh unsweetened juice .
Snack:
Half a cup of milk low-fat, fruit pill .
The amount of 90 g= Half desist ..

- Half the vegetables cooked without fat .

I advise you that follow this diet without boring to lose the wight you want ...