The author of The zone diet - Dr. Barry Sears from Boston (USA). His concept is based on a simple principle: if you put the body in a favorable area, it clears and resets the extra weight. And this in the daily ration must sbalansirovanno to attend 3 components: proteins, carbohydrates and vegetable fats.Preference should be given food, rich in protein, and almost completely eliminate foods containing sugar.
There is an American nutritionist advises a little, but often. The best option - 5 meals: 3 solid meals and 2 ’snack’. So to sustain this diet is easy. Meaning it is possible to control the content of insulin which is the main component that regulates the amount of sugar and fats in the body.
The proposed power scheme guarantees not less than 2 kg weight loss in 5 days. Only diet for 10 days.
1st day
Breakfast
- Scrambled eggs 4 egg whites mixed with 1 teaspoon of the grated cheese. Pan greased with vegetable oil.
- 1 Cup raisins.
- 1 Cup of coffee or tea without sugar and milk.
- 2 slices of black bread or bread with bran.
Optionally, you can replace Breakfast the 3rd or 4th day.
Lunch
Salad 200 g crab meat or shrimp with 1 teaspoon of mayonnaise. Sprinkle with lemon, put on a lettuce leaf, wrap everything in a piece of thin pita.
Afternoon tea
50 g of fat-free sour cream or yogurt.
Dinner
- 50 grams of lean ham or Turkey.
- 100 g strawberries or raspberries.
- Optionally, a handful of nuts.
On the night
Burger, prepared from 150 g minced beef 1 tablespoon fat-free sour cream, 1 tablespoon of chopped onion, herbs and pepper. You can add a little minced tomato puree and cooked white beans. Fry in vegetable oil.
day 2
Breakfast
- 50 g of bacon.
- 1 glass of mineral water without gas, seasoned 1/2 Cup of oatmeal and 1 tablespoon of almond.
- Tea, coffee without sugar.
Lunch
- 170 g chicken or ground beef, fry in vegetable oil.
- Tomato and a few leaves of green salad.
- A slice of cheese.
- Half Apple
- A handful of any nuts.
Afternoon tea
Green peas, broccoli or green beans with vegetable oil and 150 g soy cheese, tofu.
Dinner
- 150 g chicken or Turkey bake in the oven with slices of lemon and onion. Pour ketchup.
- Spinach with lemon juice and olive oil.
- 100 g strawberries.
On the night
- 50 g fat-free cottage cheese.
- Peach.
- 3 olives.
day 3
Breakfast
- Any fruit salad with the addition of a small amount of skim milk cheese or sour cream, a Cup of raisins and 3 walnuts.
- Tea or coffee without sugar.
Lunch
Menu first day.
Afternoon tea
50 g fat-free cottage cheese with a Cup of pineapple chunks.
Dinner
Baked white fish fillet, pre sprinkle with lemon and sprinkled with Parmesan. Side dish - any cooked green vegetables.
On the night
- 50 g ham or boiled turkeys.
- 1/2 Cup of raisins.
- A handful of any nuts or dried apricots.
day 4:
Breakfast
-50 g fried bacon.
- Low-fat yogurt with 1/4 Cup berries and 1 tablespoon of chopped almonds.
- Tea or coffee without sugar.
Lunch
- 150 g chicken fillet, baked in the oven.
- Salad with mushrooms, olives and celery in a sauce of lemon and vegetable oil.
- Orange.
Afternoon tea
- 50 g of any cheese
- 1/2 Apple.
Dinner
- 150 g pork spread with mustard, put on top of slices of apples, drizzle with a mixture of white wine and mineral water and simmer in the oven for 20 minutes (at a temperature of 250 degrees).
- Garnish with any green vegetables (cooked or raw).
On the night
- 200 ml of dry red wine.
- 50 grams of fat-free sour cream or yogurt.
day 5:
Breakfast
- Toast with berries: beat 4 egg whites, dip them in 2 slices of black bread (or bran) and fry in butter. Put the strawberries and sprinkle with grated almonds.
- Tea or coffee without sugar.
Lunch
- 150 g of boiled chicken fillet with parsley celery, tomatoes, a few leaves of lettuce and 1/2 Apple.
- Slice ’Borodino’ bread or bran.
-1/2 cups raisins.
Afternoon tea
- Puree 1 avocado with lemon.
- 50 g ham or bacon.
- 1/2 Cup raisins
Dinner
180 g of ground beef mixed with 1 egg white, 1 teaspoon ketchup, a small amount of chopped onion and bread crumbs. Roll into balls and fry in vegetable oil.
- Boiled zucchini (or broccoli).
- 1/2 Apple.
On the night
- 50 g of ham.
- 1 Cup of berries, 3 walnut.
day 6
Breakfast
- 150 g ham.
- 1 tomato.
- A slice of melon or watermelon
- Tea or coffee without sugar.
Lunch
- A sandwich made from bread with bran, Turkey or crab meat with lettuce and 50 g of cheese.
- 1/2 orange.
Afternoon tea
- 100 g fat-free cottage cheese.
- 1/2 Cup fresh (or canned) pineapple.
- A handful of almonds.
Dinner
- Turkey breast without skin, fried in vegetable oil.
Boiled green vegetables.
- 1 Cup of berries.
On the night
- 50 g of ham.
- 1 Cup of berries.
- 3 olives.
day 7:
Breakfast
- Scrambled eggs 4 egg whites and 50 g of bacon.
- A slice of black bread (or bran).
- 1/2 grapefruit.
- Tea or coffee without sugar.
Lunch
- To invest in Peet 150 g boiled chicken, a slice of sweet peppers, onions and avocado.
Two plums or dried chernoslivinu.
Afternoon tea
- 1 egg, hard-boiled.
- 1/2 Apple.
- A handful of almonds.
Dinner
Fry in vegetable oil 200 g salmon, rubbed with garlic, herbs tarragon and red pepper.
On the night
A piece of ham or smoke fillets.
As a promotion in the last 3 days-8-th, 9-th and 10-th - you can choose the menu of those days that you liked the most.
The power mode can be built, alternating 15 days of the diet with 15 days of arbitrary, but moderate consumption of food.
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