Meal pictures

Breakfast pictures

Ground rules

• Don't eat between meals. 
• If you want to loose weight, don't eat fruit or fruit juice after the breakfast. You can eat one fruit in the breakfast.
• Don't eat anything after 20:00.
• Drink 2-3 liters of water every day.
• Leave 4-5 hours between the meal for the generation of leptin hormone (google this hormone).
• Don't count calories.
• Don't drink factory products like cola, sprite, fanta, anything produced by a factory and not natural.
• Physical activity of 30 minutes in necessary, walking is best because the biggest muscles are on the legs.
• Use only olive oil (mechanically produced) and animal fats (like butter), all the rest are dangerous and turns into trans-fat with heat.
• Do not eat/buy anything that has a label of 'diet' on it. All the diet biscuits and products are using fake sugar, which in the long term makes fat, and not healthy.
• Nuts are not for fun with bear, they have the healthiest fat and vitamins in.
• Vitamin D is especially important for weight loss, if you have less than 50 ng/ml in your blood, it is hard to loose weight.
• No sugar at all.
• No bread at all.
• Eat healthy fat.
• If your body developed insulin resistance, you cannot break it if you continue eating sugar/bread. Men was eating no sugar 1000 years ago, and eating 2 kg/year 200 year ago, and now 75kg/year.
• In short, eat 2-3 times a day, eat as much as you feel full, but eating healthy fat, protein rich food, meat, fish, and low-glycemic carbohydrates (like nuts).  
• Quantity of the food is not important but the quality matters, don't eat trans-fat (like frittes) and carbohydrates (like bread) and sugar.
• Don't have constipation, big one should happen daily.
• Don't cook your meats too high degrees, consider doing long and slow cooking.
• No blender or mixer, removes the fibers in the food.
• No corn or sunflower oil in any food preparation.
• No mayonnaise or ketchup. If you make your own mayonnaise it is okay if you use it in 15 minutes, don't store it for tomorrow.
• You can eat black chocolate once a week, 50 gr.
• No soupmix.
• Eggs in the morning should be from free-range chicken. Only Colombus egg has the required omega-3 values in Belgium.
• No salami, sausage as they are prepared by mixing meats. Try to use dry meat. 
• Sleep 8 hours a day. Leptin hormone is produced between 2-5 at night, if you haven't eaten after 20:00, then this leptin will burn fat, easiest way to loose fat while sleeping.

Example Diet List

Actually you don't need to follow the exact list, but it will give you an idea of what to eat, and when to eat. It has some specific food related to mediterian area (like black olive, and white cheese), these can be replaced with green olive and goat cheese.

Basically eat 2 eggs + low glysemic indexed food in the morning, have a very strong breakfast. In other meals, eat proteins and salads, eating 2-3 times is enough.


MEALS in DAY
Breakfast(08.00-09.00)

• 2 eggs (Boiled or fried slightly in butter. 
• Never hard boil, it should be a bit sticky, bacon or any dried meat can be added.)
• 8-10 black or green olive, can be salty or not.
• White cheese of your hand size without the fingers, same width.
• 4-5 sun dried apricots OR 5-6 small tomato or 1-2 big (don't buy tomato in winter as they don't see the sun)
• Sugar free herbal tea, water or fruit tea.
• A (slim) tea cup walnuts (instead of bread can be eaten with white cheese. Nuts should be fresh broken, if possible)
• Green or red pepper.

Lunch (13:00 to 2:00 p.m.)

• Hand sized sliced ​​beef OR vegetable dish
• Plenty of sliced ​​or shredded lettuce and radishes and carrots in olive oil
• Salad with natural vinegar, lemon, extra virgin olive oil with a small amount of crystal rock salt OR Salad of cabbage or cauliflower
• Sugar-free herbal tea or water

OR

• If you don't feel hungry: Soup, salad and 2 full hands of walnuts/nuts of any kind.

Dinner (18:00 to 19:00)

• Fish grilled or in oven OR 4 piece of grilled lamb chops OR steak.
• green onions
• arugula and radish (salad prepared in large quantities, into the natural vinegar, lemon, extra virgin olive oil with a small amount of crystal rock salt, and the addition of flax seed.)