Marshmallow, jelly and marmalade from purchased sweets are perhaps the most useful. However, pampering yourself only with them sooner or later will get tired. And when the soul asks for something else, be prepared to offer her not an eclair with a fat cream, but a low-calorie dessert made by yourself. The lightest of these desserts are fruit ones: apples baked with honey, salads with yogurt or fresh juice dressing, strawberries in chocolate. Delicious, healthy and at the same time not harmful to the figure are curd delicacies like cheesecakes, casseroles or mousse, for which low-fat cottage cheese (up to 5%) is punched in a blender with a banana, a small portion of yogurt and powdered sugar.
Try this week to master the recipes for some easy desserts. For example, the already mentioned cheesecakes, casseroles, cottage cheese jelly (it is permissible to reduce the portion of honey), oatmeal cookies. To save weight at the end of the program, you can: 1. Return to your usual diet, but try to eat less fatty, unhealthy foods, and treat yourself to sweets, for example, from among the healthy desserts that you will now master, pamper yourself only twice a week and in the morning. 2. Stick to proper nutrition with one of the other programs, such as “Perfect figure to the beach.” This is the choice for those who want to lose some more weight. 3. Go through the “Lose weight without dieting” program again. But at the same time, vary the menu, keeping only the weight or volume of servings and changing the types of cereals, meat, vegetables, and fruits among themselves. For example, for breakfast, eat 120 g not of buckwheat, but of millet, for lunch – 90 g of not chicken breast, but of fish, for an afternoon snack – not a pear, but an apple. Menu for the fourth week Monday Breakfast. Muesli (60 g) with dried fruits (20 g) and milk. Lunch. Yogurt (200 ml), 2 loaves. Dinner. Vermicelli soup with a piece of chicken (30 g), chicken (60 g) with boiled brown rice (120 g), vegetable salad (200 g) seasoned with a mixture of oil and lemon. afternoon tea. Vegetable sticks: carrot, pepper, cucumber, celery (100 g). Green tea with 1 tsp. honey. Dinner. Steamed fish (60 g) with broccoli (200 g). If you ate sweets that day: leave only yogurt for the second breakfast, 60 g of rice for lunch, do not eat honey for afternoon tea. Tuesday Breakfast. Fried eggs – fried eggs from two eggs with vegetables (peppers, tomatoes, zucchini – only 100 g). Lunch. Toast on a slice of whole grain bread (30 g) with cold beef (30 g) and vegetable slices, tea or coffee with milk and dried fruits (20 g). Dinner. Vegetarian borscht ( 1 plate) with a slice of grain bread (30 g). Pasta (140 g) with fish (30 g). afternoon tea. Yogurt (up to 1.5%, 200 ml), 1 persimmon or kiwi. Dinner. Boiled beef (60 g) with vegetable stew (200 g). If you ate sweets that day: leave only 70 g of pasta for lunch and eat borscht without bread. Wednesday Breakfast. Buckwheat porridge with milk (120 g). Lunch. Fruit salad (200 g pieces of pear, apple, kiwi, banana) with yogurt dressing. Dinner. Minestrone vegetable soup (serves 1) with a slice (30 g) of cereal bread. Фаршированные мясом и рисом перцы ( 2 шт.) afternoon tea. Yoghurt (1.5%, 200 ml), 2 grain loaves. Dinner. Stewed chicken (90 g) with steamed vegetables (200 g). If you ate sweets that day: eat without bread, and do not add a banana to the salad for the second breakfast. Thursday Breakfast. Omelet from two eggs with mushrooms (100 g). Lunch. Muesli (60 g) with milk. Dinner. Shchi or borsch (1 plate) with meat (30 g), a slice of whole grain bread. Turkey (60 g) with boiled or steamed vegetables (200 g). afternoon tea. Seasonal fruit, yogurt (1.5%, 200 ml), 2 loaves. Dinner. Green salad a la Greek with crumbly cottage cheese (for 200 g of greens 100 g of cottage cheese). If you ate sweets that day: reduce the portion of muesli in the second breakfast to 30 g, do not eat bread at lunch. Friday Breakfast. Rice porridge with milk (120 g) with dried apricots (20 g). Lunch. Yogurt smoothie (200 ml) and banana. Dinner. Chicken broth with noodles (1 portion) and a piece of chicken (30 g), a slice of grain bread (30 g). Boiled chicken (90 g) with vegetable stew (200 g). 1 persimmon. afternoon tea. Vegetable sticks (slices of raw carrots, celery, bell peppers) with garlic yogurt sauce (100 ml). Dinner. Boiled fish (60 g) with vegetables (200 g). If you ate sweets that day: reduce the breakfast portion of porridge to 60 g and do not eat bread at lunch. Saturday Breakfast. Cheesecakes (2 pcs.), tea or coffee with milk. Lunch. Muesli (45 g) with milk. 1 fruit (100 g). Dinner. Stewed beef (60 g) with boiled potatoes (200 g), any fresh vegetables, sauerkraut (200 g). afternoon tea. 2 any seasonal fruits (200 g in total), natural yogurt (200 ml), 2 cereals. Dinner. Baked fish (60 g) with vegetables (200 g). If you ate sweets that day: reduce the portion of potatoes for lunch, and do not eat bread in the afternoon. Sunday Breakfast. Millet porridge (120 g) in milk, with chopped hazelnuts (6 pcs.) And dried apricots (20 g). Lunch. Banana smoothie with yogurt. Dinner. Steamed fish (90 g), bread ( 30 g), seasoned with a mixture of lemon juice and vegetable oil, green salad with tomatoes and cucumbers (150 g). afternoon tea. Pumpkin or carrot (200 g), baked with thyme. Dinner. Roasted turkey or chicken (90 g) with cauliflower (250 g). If you ate sweets that day: leave only 60 g of porridge for breakfast, and prepare smoothies for second breakfast not with a banana, but with any other fruit (except grapes).