The options to take our excess weight is a lot especially when it comes from specialists who are engaged in this sector.

In this article I will show you a diet program, which focuses on fat loss and maintenance of muscle tissue. So you begin to lose many points and the numbers of clothes to fall.

Pantelis Achilleos – Certified Personal Trainer, Nutritionist, gives us the gold program to make the change we need. Always with the assent of a specialist,doctors and nutritionists.

– Cereals (preferably wholegrain) with a cup of skim milk even with low fat yogurt
– Oats with skim milk
– Fruit salad and coffee or 3 eggs (only a whole) with a slice of wholemeal bread and coffee or tea with honey

Intermediate 10.00-11.00
1-2 fruits or smoothies or fruit yoghurt small low fat or 2 slices of whole wheat bread with turkey and cheese

Combination of protein and carbohydrate / one of each type of food
Chicken breast, turkey breast, swordfish, cottage cheese, shrimp, cod, fish, tuna, legumes (beans, lentils with rice, chickpeas), pork tenderloin, soy, egg omelet (4-5 eggs only one yolk into the pan without oil only a little olive oil on the tissue and simply spend the pan), steaks, crabs, all these boiled or grilled or baked without oil only a little water, stuffed (combination of carbohydrates and protein if they minced into

Baked potato, sweet potato, pumpkin, corn, fat free yogurt, barley, oatmeal, brown rice, fruits (melon, apple, orange), wholemeal bread, rice, pasta (all types / simply cooked in water with a little salt) , 1-2 potatoes boiled or baked in the oven at asimokolla, noodles, cereals, nuts, etc.

Simple – Vegetables
Salads with cold vegetables or boiled
Cold / lettuce (all types) artichoke, celery, arugula, kale, spinach, onions, carrot, cucumber, tomato, peppers (all colors), mushrooms, broccoli, etc.
Boiled or grilled / zucchini, eggplant, corn, peppers, spinach, mushrooms, peas, green beans, cauliflower, cabbage, artichoke, Brussels sprouts, broccoli, zucchini, etc.
A tablespoon olive oil in salad a little lemon or vinegar and salt

Intermediate 14.00-16.00
1-2 fruit or a yoghurt or a small fruit smoothies, a small tostaki Wholemeal turkey and cheeses with lettuce and diet ntomatoula, etc.

Same as lunch but most carb to all. Best protein and vegetables in combination.

General tips:
Spices unlimited (stimulates metabolism)
A couple of glasses of red wine (not too often)
If you take too long to go to sleep is still no fruit
Plenty of water throughout the course of the day 3-4 large bottles. Above all summer (better functioning urinary tract and / visit the toilet more).