Simple and Effective Diet Plan to Reduce Fat


Do you want to loose weight fast? And looking for a healthy diet plan? So don’t worry. This article will help you to achieve your weight loss goal. We present 2 phase healthy diet plan that will allow you to lose weight very quickly. You will discover how each diet plan may help you to reduce extra fat from your body and make you slim fit.

In this phase, you need to change your diet plan to lose a maximum weight, reduce calorie intake, i.e. first the fats and sugars.

  1. Remove sugary soft drinks;
  2. Remove alcohols;
  3. Avoid eating away from home because it is more difficult to control your diet.
  4. Select lean meat and prefer poultry without the skin, fish and shellfish;
  5. Watch out for hidden fats: avoid all meat in sauce, sausages, casseroles rich in milk, butter or cream, cheese and eggs, fried foods, cakes and pastries, sweets and chocolate, ice cream, cakes aperitifs;
  6. Eat vegetables at will and in all forms: raw, cooked in soup;
  7. Eat two fruit per day, but no more;

Carbohydrates: The intake of carbohydrates (rice, pasta, potatoes, cereals, gainer, etc ..) should be very down to each food intake to lose fat and concentrated in the morning and at noon, preferably removed at night .

proteinesProteins (meat, fish, eggs, dairy products,) are required to feed the muscles and should be made in a more sustained.

Fat and Hormonal System: You will need to retain the essential fat (omega-3, vegetable oils, fatty fish,) that will help hold the regime and are very important for your health, you will consume between 0.5 and 1 gram of fat per kilogram body weight.  Fats have a role in the hormonal system, they are essential to the proper functioning of muscles, but also the loss of fat. And yes, fats help to lose fat!




All these generic order information should be your basis for defining your own healthy diet plan. Everyone has a metabolism, a morphotype and very different genetics. Feel free to modify certain characteristics or food provided to obtain the best result.

The amounts are expressed cooked

BREAKFAST 30g protein with 250 ml of water and 5 egg whites, 60g whole meal bread or 50 g of Special K cereal with complete soy milk, tea or coffee
SNACK Tuna 50g natural or chicken breasts 70g salted or protein powder 20g with 250ml of water
or 1 kiwi 1 apple or strawberry 130g
HAVING LUNCH White meat 150g or 170g white fish 120g quinoa or brown rice
green vegetables will (beans, broccoli …) with 1/2 tablespoon olive oil
SNACK 5 egg whites or 110 grams of ham fat and 25g of protein (casein or whey lean) with 250ml water 40g whole meal bread
HAVING DINNER White meat 170g 190g white fish or
vegetables at will with 1/2 tablespoon oil isio4
SNACK 20g protein (casein) with 250ml of water or white cheese 210g 0%
40cl infusion of cherry stems



Written by Moreno


Moreno is a 37-year old man from Argentina. He is passionate about Fitness, and loves swimming and dancing Tango. He works as a fitness and dance instructor in a local gym in Algarve, Portugal.

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