Menu Sample

Good Morning!
2 cups of water (16 oz)
40 minutes later breakfast (one of three versions)

BREAKFAST
1st version
3 egg whites
200grams of salad (any greens, sweet pepper, mushrooms, fresh carrot, green apple, grapefruit, cucumber etc.) NO avocado!
1 tsp of olive oil
Splash of vinegar
Small piece of rye bread

2nd version
125 grams of lean fish (boiled, steamed), or 125 grams of shrimp or 125 grams of boiled chicken breast or 125 grams of lean beef
200 grams of salad, see version 1
1 small piece of rye bread


3rd version
2.5 table spoons of dry oatmeal added to 1/3 cup of boiling water, turn heat off, let it stay for 10-15 minutes.
200 grams of green apples
100 grams of fat free yogurt.

TEA BREAK # 1 (1 hour or more after breakfast)
1 cup of green tea or chicory
2 dry apricots
2 dry plums
5 grams of chocolate (must have 70% or more of cocoa)


40 min before lunch
2 cups of water

LUNCH (must be warm dish)
Permitted vegetables: celery, green beans, onion, mushrooms, sweet pepper, cabbage, spinach, broccoli, tomato, eggplant, squash, asparagus, green peas.

200 grams of veggie soup (water does not count)
100 grams of lean fish (boiled, steamed) or 100 grams of boiled (separately) chicken breast, or lean beef
1 small piece of rye bread

1 hour later tea break # 2 + dry fruit + 5gr chocolate

40 min before snack 1 cup of water

SNACK
8 oz of kefir (plain drinkable yogurt) or 200 grams of permitted fruit.

40 min before dinner 1 cup of water

DINNER
100 grams of farm cheese or ricotta cheese, less than 2% fat
200 grams of fruit or berries.
Permitted fruits and berries: green apples, kiwi, mango, cherries, blueberries, strawberries, pineapple, apricot, grapefruit.

One more week and it is going to be three months as I follow this program. Today I'm 25lb lighter and happier. But there is one problem: my clothes, everything is too big now! Good that I'm a keeper, I save everything. While doing general cleaning before Easter I have found my old pants, and blouses. I"m very happy that I didn't throw them away.

I will be trying the water trick from now on...sounds good to me!

Water schedule

64 oz (8 cups) of cold, fresh, purified  water we divide:

2 cups as soon as you wake up.
1 cup of green tea or chicory during the 1st tea break.
2 cups of water 40 min before lunch.
1 cup of green tea or chicory during the second tea break.
1 cup of water 40 min before snack.
1 cup of water 40 min before dinner.
WE DO NOT DRINK AFTER DINNER!!!

Q&A

Q: How to start?
A: Using the list of food with low GI, put together your own menu, post it, get it approved and start losing weight.

Q: What is chicory?
A: (Cichorium intybus), blue-flowered perennial plant of the family Asteraceae. When cultivated, its leaves are eaten as a vegetable or salad, or its roasted and ground roots are used as a flavouring additive in or substitute for coffee. Native to Europe and introduced into the United States late in the 19th century, chicory is cultivated extensively in The Netherlands, Belgium, France, and Germany and to some extent in North America. (Britannica Online)
The ancient Egyptians ate large amounts of chicory because it was believed that the plant could purify the blood and liver, while others have relied on the herb for its power to cure "passions of the heart." Chicory continues to be a popular herbal remedy due to its healing effects on several ailments.
Chicory is taken internally for the following disorders.

• jaundice
• spleen problems
• gallstones
• rheumatism
• gout
• loss of appetite

In addition, the leaves of chicory may also be used as compresses to be applied externally to ease skin inflammations and swellings.
According to folklore, chicory was recommended as a laxative for children, and it is also believed to increase the flow of bile. As a mild diuretic, it increases the elimination of fluid from the body, leading to its use as a treatment for rheumatism and gout.
Women who suffer from premenstrual syndrome (PMS) may find that regular use of chicory root as a bitter and a liver tonic may assist in maintaining hormone balance and lessening the symptoms of PMS. In addition, altering the diet by eating a "bitter" salad that includes fresh dandelion, chicory, and sorrel is believed to strengthen the liver and discourage the growth of candida.
Chicory also supports the body's ability to absorb calcium, a nutrient that helps build and maintain strong teeth and bones. Raftilin inulin and raftilose oligofructose are fibers extracted from chicory root that cannot be digested by the small intestine. Instead, they are fermented by bacteria in the large intestine, leading to the increased absorption of calcium and other minerals. Oligofructose is an example of a prebiotic, or nondigestible food ingredient that benefits health by supporting the growth of one or sev

Q: Do I have to exercise?
A: Yes, you do. The the main purpose of the exercise is to get as much oxygen in your body as possible. 15-20 minutes walking outside, simple stretch exercises with deep breath will do it. To burn fat your body needs oxygen!!! And water!!!
So, avoid exercising in crowded gyms and avert from roads with heavy traffic.
Taking dance lessons is another option.

I love your tips!  I hope you'll join me on Watch My Weight Wednesdays!  I have a Linky set up to for weight loss tips!  Come check it out!