إسأل Nutritionist الآن
Dr. Doaa Hajeen
Nutritionist
الأسئلة المجابة 38055 | نسبة الرضا 97.9%
Nutritionist
I am looking for diet plan .... to reduce 2 kg per...
I am looking for diet plan .... to reduce 2 kg per week
إطرح سؤالك
إجابة الخبير: Dr. Doaa Hajeen
Dr. Doaa Hajeen
Nutritionist
الأسئلة المجابة 38055 | نسبة الرضا 97.5%
Dear customer,
Thank you for trusting us.
How can I lose weight in safe way?
- do exercises 3-4 time per week, this exercises include aerobic and strength training, aerobic: walking, swimming, ruining 3 times a week for 40-60 min, strength: bent crunches, stick twist, ball plank, side plank, sit up, each exercise 3 sets, each set 12 repetition.
- have 4-5 serving of fruit and vegetables per day, and increase your consumption of food that fight belly such as avocado, salmon, mackerel, trout, herring and tuna, green tea, citrus fruit, whole grain fiber is essential to your digestive process. Drinking water is very important to lose belly fat, so try to have 8 glasses of water during the day.
- Limit your intake of foods and beverages that contain simple sugars such as soda, fruit juice, flavored teas and flavored waters, and most desserts – or avoid them altogether. These foods can quickly elevate your blood sugar.
Example for healthy diet
- in the morning on an empty stomach : 2 cups warm water with a squeeze of lemon juice
- After 1 hours ( breakfast ) :3 slices of whole grain bread + 2 boiled egg or fried with 1tsp olive oil or 1 cup low fat cheese or 4 tps of beans or soy with a squeeze of lemon and little of salt, vinegar, green onions + 1cup of vegetables (slices) + 1cup low-fat milk
- After two hours : 1 cup of green tea with ginger or cinnamon or a 1cup soaked cumin with lemon
- After two hours : 1 serving fruit ( apple / orange / grapefruit / guava / cup of strawberry) or half cup of natural fruit juice + 1+ 1/2 cup of corn or 2 baby carrot
- After two hours :1 medium checkin breast ( skinless, grilled or poached) or medium grilled fish or 1canned tuna( large size), or tray 4 slices of grilled steak or 4 slices of turkey(all kinds of meat, combined with the lemon juice and all the wanted spices) or 1,1/2 cup of lentils or Chick Peas( added cumin and lemon ) or 1cup green bean +1 cups of green salad (add tsp of olive oil) +8 tps of rice (cooked) or pasta or corn or 2 slices of whole grain bread.
- After two hours: 40g nuts or 1cup of popcorn + 1 serving fruit+ 1 cup low- fat milk
- After two hours ( dinner , preferably before 3 hours from bed time ) :1 cup low fat yogurt with a squeeze of lemon +2 pieces of whole grain biscuits or 1 cup green salad with 4 tps of red kidney bean or two tablespoons of oat mixed with 1 cup low fat milk
If you have other questions, feel free to send me a message anytime. It's our pleasure to help you. Don't hesitate in contacting me anytime. You can also ask out other specialists in various areas: nutritionists, lawyers, therapists, IT specialists, therapists, mechanical, medical doctors, residential repairs and many more.
Best Regards
إسأل Nutritionist
Dr. Doaa Hajeen
Nutritionist
الأسئلة المجابة 38055 | نسبة الرضا 97.9%
- 100% ضمان الرضا
- انضم الى 8 مليون من العملاء الراضين
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