Let’s see the simple program for the two days that will make you feel immediately better shape.

First day (1009 calories)
Breakfast: 100 g of skimmed milk with coffee , 30 g. of jam, biscuits 3
Lunch: 150 g roast beef with salt, 200 g. fennel boiled, 150 g Grapefruit
Snack: tea with three biscuits
Dinner: 180 g vegetable soup, 150 g grilled fish, 200 g. beet with 10 g. oil, 40 g. of bread, 200 g apple

Second day (1,022 calories)
Breakfast: 125 g of yogurt, 30 g of rusks
Lunch: 70 g. of ham, 250 g with herbs, cooked in a tablespoon of oil, 20 g. of bread, 200 g apple
Snack: 200 g. orange juice
Dinner: 200 g boiled zucchini with a spoon of oil, 50 g. mozzarella cheese, 20 g wholemeal bread

DAY 1
Breakfast:
1 cup of coffee, 1 glass of skimmed milk
Snack:
1 low-fat yogurt
Lunch:
1 large salad, 1 slice of turkey breast grilled
Snack:
1 white or low-fat yogurt with fruit
Dinner:
1 large portion of spinach, 1 grilled chicken breast

DAY 2
Breakfast:
1 cup of coffee, juice of 1 grapefruit
Snack:
1 low-fat yogurt
Lunch:
1 large portion of grilled vegetables or boiled, baked sea bass 1
Snack:
1 white or low-fat yogurt with fruit
Dinner:
1 large portion of salad, turkey breast 1

DAY 3
Breakfast:
1 cup of coffee, 1 low-fat yogurt
Snack:
1 juice orange, grapefruit
Lunch:
1 large portion of mixed boiled vegetables (no potatoes), grilled with lemon sole 1
Snack:
1 white or low-fat yogurt with fruit
Dinner:
1 large portion of julienned carrots or boiled, 1 steak of veal or beef grilled

To remain healthy you need to consume more than 40 different nutrients, fiber and other compounds such as phytochemicals, which have demonstrated a protective role in various diseases. This is only possible to obtain through diet.

Diets with a predominance of plant foods are bulky and contain a low concentration of nutrients. Moreover, diets with a high proportion of animal foods promote the risk of certain diseases.

There is no food that by itself provide all the nutrients the body needs. For example, milk is one of the most complete foods, is good source of protein and calcium, but not of iron and vitamin C.

The simultaneous intake of various foods also facilitates the assimilation of different nutrients.

For example:

• The consumption of foods rich in vitamin C enhances the absorption of iron in the egg, vegetables and beans.
• The consumption of fat promotes the absorption of carotenoids from vegetables and fruits.

The quality of plant proteins is improved by combining cereals (rice, wheat, corn) and grains (beans, lentils) or by combining cereals with small amounts of animal products.

The variety in food consumption also has a psychological effect, to improve the appearance and palatability of the diet, which encourages consumption, especially in children and the elderly.

One practical step that is eating a varied diet is the color of the diet, the more colors are present are eating more nutrients.

Although eating is a pleasure, it is important to know which foods can be enjoyed in larger quantities and which lesser amount, representing the damage to health.

Advantages of drinking coffee:

Is it healthy or harmful drinking coffee drink lots of coffee? • A recent study found that coffee reduces the risk of type 2 diabetes, Parkinson’s disease, gallstones and some cancers.

• In a study that monitored women who drank two to three cups a day for 24 years. The results raised the risk of dying from the disease in question, declined moderately in comparison with others who did not take coffee.

Disadvantages of drinking coffee:

• Despite potential benefits, caffeine is addictive, active gastrointestinal problems, insomnia, irregular heartbeat, and anxiety.

• Coffee with caramel and whipped cream frappucino have 380 calories so you have to eat them occasionally.

• Take note of the effects that this drink will produce and enjoy it in moderation or abstain.

• Consider organic varieties.

The results so far favor the first and the last survey by European Project Quality Low Input Food (QLIF) showed that fruits and vegetables grown organically or organically have up to 40% more antioxidants than conventional foods. In relation to studies of milk, it was shown that organic milk has up to 60% of healthy fats such as Omega 3 acids and conjugated linoleic acid.

We also know that organic foods concentrate certain substances less harmful to our health, such as pesticides, insecticides and additives commonly used in intensive farming.

While it is important this information is also important to consider the quality and labeling of organic foods, properly to ensure the safety of its production, as they still control in these crops is not well done.