Thursday, July 26, 2018

Proven Health Benefits of Strobilanthes Crispus

Strobilanthes crispa or Javanese people is called "Sambang geteh ", while he's in the ground Pasundan known as "meat remek", and Ternate named "Lire".

Proven Health Benefits of Strobilanthes Crispus

Keji beling (Stachytarpheta cleanser) is a kind of moist plant that resembles cursoryly the straight grass stems. In Java I found this plant widely in rural areas that grow and bushes. The belt belly with the Latin name Strobilanthes crispus or Sericocalyx Crispus. is easy to reproduce in fertile and instead of the protected soil and in the open spaces that have a height of 1-1000 meters above sea level.

Plants strobilanthes crispus that pertain to bushes, usually a handful live but because I take at home deliberately planting grows regularly or can be said no cartels, rising 1-2 meters in adult plants. The morphology of the Strobilanthes crispus plant to be a circular stem, round rod shape with diameter between 0.12-0.7 cm, ragged hair, Monopodiale branching. Purple stem bark with green spots at an early age and turns brown after age. The types are categorized as one sheet, the opposite, the Oval paper shape to the oval, the smooth fur vegetation surface, the edges of the beringgit leaves, the pointy leaf edge, the leaf base, long blade ranges ± 5-8 cm, width ± 2-5 cm, short stems, feathery leaves the bones, and the color of the upper waves of the ice sheet is a dark green while the bottom is the light green. Flowers are compound interest, grain form, flower funnel form, four stamens, and color yellowish white flower. Strobilanthes Crispos, fruit-round, fruit if young green and yet old or mature black. For round seed, small size. Root-Ride the system, the root form like a spear, and white.

Evil crops (razor chips) is a terna plant that is usually cultivated by the local community as a fence station, can grow almost throughout Indonesian territory. This plant is also a chronic herbal wildlife plant that has many benefits for health in healing some diseases. In a vicious local language known as: Ngokilo, Anyah Kilo, Keci beling (Java), piceh shard (Sonda). From different studies known as base plants contain chemicals, among others: potassium, sodium, calcium, silicone acid, alcalaloids, saponins, flavonoids, and Polilenoi. Potassium works to urinate and destroy stones in yellow, kidney and bladder. Sodium is used to increase non-cellular fluids that cause increased blood volume. Calcium helps the process of blood clotting, as well as a catalyst for various biological processes in the body and preserves the function of cell membrane. While the silicone acid works on the linking of water, oil and other non-polar compounds.
This plant contains many minerals such as potassium, calcium, sodium and other metallic elements. Besides, there is also silicon acid, tanneries, and diabetes.

The potassium center contained in the noodles can shed kidney stones and gallstones. Items contained in diuretic papers can leave a diuretic to speed up the secretion of blood sugar, and destroy the lumps of cholesterol in the blood, which helps to facilitate the process of removing the stool so that it can act as a laxative. Besides the toxins that are allegedly contained in a sheet of shrunken can treat the mother's poisonous snake bites or black ants. It turns out that the benefits of this plant are unbelievable. should be preserved. Hopefully very useful

This plant flourishes throughout Indonesia and has many benefits for health and herbal vegetation. Strobilanthes Crispus is a grass plant and has a erect torso. This plant grows in fertile soil and is Open at an altitude of 1-1000 meters above sea level. The properties of this plant are purple stem; there are coarse feathers, while on the surface of leaves and soft hair.

Feeding Strobilanthes Crispus

Based on the search, this plant contains many chemical components:

Potassium 51%
Calcium 24%
Sodium 24%
Ferum 1%
Phosphorus 1%
Papers containing vitamin C, B1, B2

Scientifically speaking, based on the chemical content, some of the diseases that can be cured include the following:

1. Maintaining overall health

College is a very important organ in the body. The only way is to consume the chips because in this plant there is potassium is very good for kidney health.

2. Destroying gallstones

The presence of gallstones would disrupt the performance of bile and neutralize toxins. However, no need to worry because, with Strobilanthes Crispus, the gallstones can be cured. Itself with the maintenance of kidney health, potassium content also serves to destroy gallstones.

3. Increase the volume of blood

If you suffer from lack of blood or anemia, you should try the ingredients of this strobilanthes crispus. The sodium content in this plant can increase the cells that cause the blood to grow.

4. Speeding up blood clotting

This plant is also used to accelerate blood clotting due to the high calcium content.

5. Prevent cancer growth

With growing age, many deadly diseases. One of them is cancer in the benefits of aromatherapy for cancer patients. If you or your friend suffers from cancer, give herbs that Strobilanthes Crispus for the growth of cancer cells and hampers.

6. Overcoming Diarrhea

This plant also has benefits to overcome diarrhea. Children often suffer from diarrhea until the age of majority. If not treated properly, then those suffering from diarrhea will be dried and affect the symptoms of a more serious disease. Therefore, this plant is consumed to deal with diarrhea.

7. Maintaining the health of the liver.

The liver has a function to detoxify the health benefits of honey. By taking the liver, it'll be clean.

8. Lowering cholesterol

High cholesterol is very harmful to the body. Potassium and sodium content in chips that help to reduce bad cholesterol levels in the blood. Then, you may want to read foods that low cholesterol level

9. Itching due to larvae and ants

No need to worry if you're a cell because of maggots or ants. Because with some leaf this plant can hinder the itching it suffers. The only way is to apply the sheets to the itching skin.

10. Diabetes

Diabetes or high levels of sugar can also be treated with this strobilanthes leaf.
How to use the chips

This plant can be consumed in two ways in the health benefits of strobilanthes chips, eaten directly or boiled.

Take 3 pieces of Strobilanthes Crispus.
- Clean Laundry
- Add 1 cup of water
- Boil up the cup ½

Beware of Strobilanthes Crispus

The health benefits of Strobilanthes Crispus have a high potassium content of 51%. Potassium has a role to reduce blood pressure in the high health benefits of regular blood donation. Therefore, if you have a history of blood pressure, be cautious in using herbs from this plant. Because it can be your blood pressure will go down and it's dangerous for your health.

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Monday, February 5, 2018

15 The Usefulness and Benefits of Betel Leaf

Betel is a paper vine to piperaceae family, which includes pepper and kava. Value as a mild stimulant and medical properties. and can return using the betel leaf for 2000 years.

Benefits of Betel Leaf

Betel tooth staining or marked for regular users. The custom of chewing betel nut, which is common throughout India, archipelago, including some places in Indonesia, consists of chewing betel leaf of Piper's Hill L, along with lime, some Gambier, pieces of areca or Pinang or betel. Chewing a mixture of these elements and gives the color of lipstick and saliva stains teeth.

Betel was used from ancient times as an aromatic stimulant wantiflatolint. Wenimatisidal fungi activity big oil. Foliage and oil traditionally used in herbal medicine in Asia and Southeast Asia. It's useful in apprehending secretion or bleeding and aphrodisiac.

Betel is also used in many common household remedies. Useful in treating nerve pain, stress and exhaustion. The juice will serve a few betel leaf with a teaspoon of honey a good tonic.

Invitation to the marriage by offering betel waltnbol and exchanges on the occasion of finalizing references engagement.

Betel leaf is way friendly and goodwill relations: the appropriate object for the machine. Acceptance among Parties indicates reconciliation, if they have led to strained relations.
Betel nut as it is known to cure a cough, bronchitis, and removes body odor, burn treatment and nosebleeds, ulcers, eye itching and red, sore and itchy, stop bleeding gums, canker sores, and eliminates odor, acne, and vaginal discharge.

And below a full review of the benefits and how to use betel leaves as a cure.

1. the cough medicine.
A group of 15 pieces of betel nut with three cups of boiling water until the remaining ¾. Then drink with honey.

2. bronchitis medicine
A total of 7 pieces of betel, a piece of rock sugar. Betel leaf, chopped, then boil with sugar rock with 2 cups water to boil down to 1 cup and then filtered. Cooking water taken 3 times per day, every 3 tablespoons.

3. body odor
Betel five leaves boiled in 2 cups of water to be glass and drink during the day.

4. burn treatment,
Water squeezed fresh papers, plus a little honey, and put in place.

5. bleeding in the nose,
Little young betel leaf are crushed one sheet of paper, folded to prevent bleed nose.

6. ulcers,
The taste of betel washed, ground into fine, applied on and around the ulcer, bandages. Changed twice a day.

7. red eye, itching
Five or six leaves in a cup of boiling water for boiling. After the cold to wash eyes with glasses eye wash. Three times a day until healed.

8. ulceration and pruritus,
A set of 20 pieces of stewed, when used to wash the scabs and itching in place.

9. bleeding gums,
Four pieces of leaves boiled in 2 cups of water, uses a rinse. For canker sores, fresh betel leaves as clean, leaves one to two chew up greased, is waste disposal.

10. bad breath,
A group of two to four betel leaves crushed, brewed, and used to gargle.

11. acne medications,
7 to 10 pieces of betel nut until finely ground, then brewed with two cups of hot water. Water used to wash your face with acne. Today I did two to three times.

12. discharge medication
A total of 10 leaves boiled with 2.5 litres of water, warm burrow is used for washing the genitalia.

13. diarrhea
Take 4-6 pieces of betel, six seeds of pepper, 1 tablespoon of coconut oil India.
Mix all ingredients together until smooth, then rub on the stomach. Repeat until healed

14. allergies
Ingredients: 6 pieces of betel, 1 slice ginger yellow, eucalyptus oil 1.5 tbsp. The trick, all terrestrial ingredients together until smooth, and then rubbed on the body is itching.

15. Whitish
Take betel 7-10. The trick, betel leaves boiled with 2.5 litres of boiling water. While still warm, betel is used boiling water to wash and clean around the genitals repeatedly.

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Thursday, December 21, 2017

How to Use Kenikir Leaves for Cancer Prevention

How to Use Kenikir Leaves for Cancer Prevention

Function or Efficacy of Kenikir Leaves for All Cancer?

It is true that the leaves of kenikir or the Latin word Cosmos Caudatus have benefits to treat cancer. Many do not know the benefits of this kenikir leaves. Leaf function of this one is not foreign to the mothers because the leaves are often thought of made for processed foods such as vegetable kenikir or urap. But in addition it turns out to have a health apnea for health to prevent cancer. Here is a review about the leaves of thinkers to treat cancer.

How to Prevent Cancer

Benefits of leaves Kenikir

Usefulness leaf kenikir is already a traditional medicine since the first as a natural cancer cure by processing leaf kenikir and how to consume with the correct dosage then leaves kenikir can to kill cancer cells as well as prevention of cancer. Before we go to the discussion of the review of the properties of leaves for cancer thinks let us know the contents of the leaves of kenikir:

Content of properties or compounds in the leaves of Kenikir:
• Magnesium
• Quercetin
• Coniferyl alcohol
• Saponins
• Flavonoids
• Terpenoid
• Mineral
• Tocopherol
• Polyphenols
• Calcium
• Quercetin
• Hydroxyeugenol
• Artemisinin


With rich content that is in the leaves of this kenikir which is needed by our body then the content in the leaves can be to prevent cancer cell culture can even kill cancer cells.

The following are the benefits of leaves for cancer and its types.

Benefits Kenikir leaves for cancer

This kenikir plants or leaves kenikir often also called in the medical world as Artemisia plant rich in content Artemisinin as a binder and killer cancer cells. Although the contents of the content of the benefits of leaves still think the hypothesis in the medical world but many also empirical from the community who already feel the efficacy of this kenikir leaf as a cancer drug.

In the medical world has stated that the function of artemisinin contained in the leaves kenikir is as a binding substance cells that have high iron content and kill it. And inside cancer cells have a very high iron content so that the content of artemisinin in this kenikir leaves can see the cancer cells to then be absorbed and tied up and killed without damaging the other good cells that do not contain iron.

The following is a type of cancer that can be cured by the ingredients leaf kenikir or leaf kenikir benefits for prevention of cancer and how to treat the leaves kenikir for cancer.

Benefits of thinking leaves into the spotlight right now, what is the true property of leaves can be for cancer drugs? Already a lot of empirical patients from cancer patients who recover by way of treating leaf kenikir for herbal medicine or consume in the form of leaf kenikir capsule or tea leaves kenikir. Usefulness of this kenikir leaves contain acetogenins and annonaceous substances that can kill cancer cells thousands of times more powerful than andriamycin substances commonly used for chemotherapy. Here is an explanation of the benefits of leaves for cancer:

Benefits of leaves of thought for blood cancer

Benefits of leaf kenikir for blood cancer or commonly called leukemia is a type of cancer that attacks blood forming cells and bone marrow will produce white blood cells are not normal so that the reduction of healthy blood cells.

How to treat leaf kenikir blood cancer drug
There are several ways to treat the leaves of thought for blood cancer and ingredients that must be prepared. You can explore the explanation how to process the leaves of thinkers as follows:

• Prepare 5-7 sheets of fresh leaves and wash with clean running water
• 500ml water to boil the leaves

How to treat leaf kenikir for blood cancer drug is
first squeeze 5-7 sheets of kenikir leaves and flowers kenikir then input the kenikir leaves into a pan that has been in the water content 500ml, boiled leaves kenikir until shrunk to 250ml. Regular consumption of boiled water leaves and leaf kenikir properties for cancer prevention drugs.

Benefits of kenikir leaves for liver cancer

There are two types of liver cancer that is premature and secondary liver cancer that originates from the intestine spread to the liver which has a very harmful effect on health.

How to treat kenikir leaves for liver cancer drug
Content of substances contained in this kenikir leaves can suppress or even kill cancer cells that spread into the liver tissue. Here is how to treat the leaves for liver cancer.
There are several things that must be prepared and the following is how to make tea kenikir leaves:

• Prepare 3-5 sheets of dried leaves and dry in the sun directly
• Strain the tea for the dried leaves that have been dried
• Water

For how to process the leaves into a kenikir leaves for kenikir leaves tea, take the dried leaves that have been dried and then squeeze and put in a tea strainer and pour enough hot water into the glass. Tea leaves kenikir ready to drink. Immediately drink while warm tea leaves think to feel the efficacy of liver cancer prevention drugs.

Benefits of leaf kenikir for melanoma cancer

Melanoma cancer is a skin cancer that spreads into the body. Common symptoms of melanoma cancer are the appearance of black or brown lumps such as moles on the back, face, legs, and around the hand. Here is a review on how to treat leaf kenikir for skin cancer:

How to treat leaf kenikir for topical skin cancer:
As a drug that has a million benefits this leaves kenikir can be used by processing leaf kenikir for skin cancer drug. Here you can see the materials needed:

• Prepare 7-15 sheets of dried leaves that are still dark green
• Olive oil

How to process the leaves for the skin cancer aphrodisiac is rubbing the leaves of kenikir then input into the blender and pour 3-5 tablespoons of olive oil and then crush it and pour it into the plate and apply it to the skin of the bump. Leaf kenikir ready for skin cancer drug.

Benefits of kenikir leaf for stomach cancer

Gastric cancer or its medical language is gastric cancer. These cancers attack the organs in the abdominal cavity and interfere with the digestive system of the body. For over 50 years of age is very vulnerable to gastric cancer caused by diet and lifestyles are not healthy. Here is a review how to treat the leaves of thinkers for stomach cancer drugs.

How to treat leaf kenikir for gastric cancer drugs:
For the benefits of leaves kenikir the next is how to process leaves for medicinal stomach cancer and ingredients that must be prepared as follows:

- Kenikir leaves are still fresh 5-7 sheets
- ½ Bengkoang fruit
- Water

Put the leaves of kenikir and fruit bengkoang into the blender then pour the water and puree all the ingredients until mixed then pour the juice of the leaves into the glass thought to drink regularly to taste the leaves of kenikir for preventing gastric cancer.

Benefits kenikir leaves for esophageal cancer

Esophageal cancer is a cancer of the esophagus that radiates to the lining of the gland along the esophagus channel. The content of the substance in the leaves thinks can suppress and even kill cancer cells that spread. Here is how to treat the leaves for esophageal cancer:

How to treat the kenikir leaves for treat esophageal cancer

By way of treating leaf kenikir for esophagus cancer, the properties of leaves thinks have active substances to kill cancer cells are very strong compared to chemotherapy. Here's what needs to be prepared to process the leaves for medicine:

• Thinking leaves 3-5 sheets
• 300ml mineral water

Put the kenikir leaves into the pan and pour the water and then heat to shrink into half a glass and drink boiled water leaves and think kenikir leaves for cancer is ready in regular consumption to prevent esophageal cancer.

Kenikir leaves benefits for cancer of the uterus

Cancer of the uterus is called the endometrial in the medical world is this woman who is obese, has never felt the pregnancy, have a history of high blood pressure in case of bleeding in her pussy then immediately do the examination to the doctor because it is risky high to uterine cancer. Here is how to process the leaves of Kenikir for preventing cancer of the uterus:
How to cultivate the drug for Kenikir leaves uterine cancer:

There are no specific symptoms for cancer that forms the Sarcoma atony and attacked the muscles around the uterus. So as the prevention of endometrial cancer let’s follow how to cultivate the drug for Kenikir leaves uterine cancer:

• Prepare the leaves of Cosmos caudatus 7-15 sheet
• One glass of Water

For how to process the input we first Kenikir leaves into blender and add one glass of water and then puree, strain and add the juice of the leaves into the Kenikir bottle. Use the Kenikir leaf juice as your vaginal area cleaner SOAP and be in the mix with the SOAP betel leaf let efficacy leaves this Kenikir is more optimal.

Kenikir leaves benefits for prostate cancer

Prostate cancer is the cancer that is spreading in the region a small gland in the male reproductive system part of the area that surrounds the urethra in front of the rectum and under the bladder. There are still scanning tests for early detection of the symptoms of prostate cancer. It is advisable to test the DRE (digital rectal exam) for men aged 65 years and over and the PSA test (prostate-specific antigen). The following are benefits of Kenikir leaves for prostate cancer:

How to cultivate Kenikir leaves to treat prostate cancer

Many will be the content of substances and annonaceous acetogenins leaves Cosmos caudatus is believed able to suppress the growth of cancer cells is more powerful than on cancer drugs in General. By way of processing the leaves of Kenikir and consume water decoction of leaves of Cosmos caudatus routinely leaves benefits will be felt Kenikir to treat prostate cancer. You can see the reviews how to cultivate the leaves of Kenikir for prostate cancer as follows:

• Prepare 7-15 leaves the Cosmos caudatus is still fresh and green
• Water 500 ml

How to cultivate the leaves of Kenikir for prostate cancer is to take leaves of Kenikir then crush or squeeze the leaves the Kenikir and input into the pot or pan, pour the water as much as 500 ml milk and boil until the water decoction of leaves of Kenikir is shrinking into a 250 ml. then drinking water result of decoction of leaves of Kenikir last regularly. Herb leaves Cosmos caudatus very trusted to prevent prostate cancer that is potent.

Kenikir leaves benefits for breast cancer

Breast cancer is a malignant cancer includes cancer cells and it was formed in a small network or lobules channels producing breast milk. Not only women who could be affected by the disease of breast cancer but can also attack the man. In 2003-2010 there are 45,000 more people died of breast cancer and that include men.

If you have a family history of breast cancer had then immediately checked regularly in three years to a specialist in order to the MRI examination.

The following are the benefits of leaf Kenikir to treat breast cancer and how to boil the leaves of Kenikir for treating breast cancer:

How to cultivate the leaves of Kenikir to treat breast cancer

Kenikir as a traditional herb leaves that are capable of curing or preventing breast cancer with boiling. And with Herb leaves this Kenikir efficacy for treating breast cancer could already in feel.
Here is how to process the leaves of Kenikir for breast cancer and to prepare:

• Take the strands of leaf 7-15 Kenikir is still fresh and then bathing in the hot sun
• Water to taste

7-15 leaves boiled dried Kenikir last into the teapot with water containing 500 ml of boiled water up to. teapot shrink to half of it, and then pour the boiled water into a glass and drink it on a regular basis so that the efficacy of water decoction of leaves of Kenikir for breast cancer you can feel.

Kenikir leaves benefits for cervical cancer

Cervical cancer is where cancer cells that develop in the wall of the uterus and for early stage cervical cancer do not have symptoms. But the most common symptom is the onset of bleeding during or after sex and feeling the pain.
Most cases of cervical cancer in this impact by HPV (human papillomavirus) i.e. the type of virus that can cause lumps. In general the HPV is transmitted through intercourse.

There are two types of HPV can cause cervical cancer is HPV 16 and HPV 18, HPV vaccine is attenuated as the bivalent vaccine, vaccines and vaccine quadrivalent but with the benefits of a Kenikir leaves contain to bind cells cancer and destroy it without damaging the cells so it is great to be used as a vaccine. Here's how to cultivate the leaves of Kenikir for cervical cancer:

How to cultivate the leaves of Kenikir for cervical cancer

• Prepare 7-15 leaves fresh kenikir
• One clove of garlic
• Ginger one segment
• Water 500 ml

The first step to cultivate the leaves of kenikir as a cure cervical cancer is input into the kenikir leaves the pot, and then Peel the garlic and ginger then mash and mix with leaves of kenikir. Pour the water and cook over medium heat until boiling and shrink by half.
Take a cup of water decoction of leaves of the kenikir to drink and be added to honey. Then the rest can you use to clean your vaginal organ as a cleanser.

Such reviews of what the function and usefulness of Kenikir leaves for cancer. Hope this article is helpful and good luck at home.

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Monday, November 13, 2017

The Meal Plan That Will Get You Lean In 4 Weeks

Obviously starting to implement a rigorous training plan is an essential part of achieving the goals of your healthy lifestyle, but it is important to remember that aerobics can only bring you that. No least important than a healthy diet, as a healthy diet does not just mean getting rid of fast food on Friday night. You must watch what you eat at all times, until we help you, we have recruited trainer Sion Colenso to develop a four-week diet plan. If you stick to every part of it, you'll put yourself on the fast track of weight loss and it will become leaner, but even if you use it as evidence of the kind of foods you should eat, you will still help make huge changes.

Diet Plan

Perhaps the most important change that most people need when trying to get a leaner amount is to replace processed foods and refined sugars in their diet. The body adores storing these fats simply, so instead they aim to eat fresh vegetables, protein and healthy fats. This change will make you shed unwanted fat while keeping your muscles.

Another important part of a healthy diet when trying to lose weight is to make sure that your food is full of fiber. This will make you feel full, in addition to supplying your body with a large load of bio-nutrients and antioxidants.

This 4-week plan is filled with the foods you need to eat and is designed to ensure that you have all the nutrition and energy needed to support the exercise system. It reduces calorie intake to 1800 days, helping you to quickly remove any excess grease on the frame. After only four weeks, you will be more fitter and leaner everywhere.

However, it should be noted that since this diet plan is designed to help you get rid of fat and lose weight, it will be difficult to get muscle mass. A novice crane with little or no experience in training can build some size, but this is due to adjustments in the central nervous system. But the good news is that the protein level in this food strategy must be more than enough to maintain the muscle mass that exists.

You should also take into account your training times when you look to improve performance and maintain the muscles that you have. It is better to practice around the times when the majority of carbohydrates are consumed. Carbohydrates provide the body with muscular glycogen, ensuring that these levels of glycogen mean that your body will not enter the muscle tissue to train the fuel.

Having your own carbohydrates around your training means that your muscles will be bracing and strong enough to handle any weight they are aiming at, regardless of the goal of weight loss on a wider scale. It also means that you will not suffer from the rush of sugar and subsequent recession, which is common in many people who consume excessive food while they remain stable.

Monday

Breakfast: 45g oats with skimmed milk with 300 ml and honey 1tsp; 200 ml apple juice.
Snack: 120g low-fat yoghurt with wild grapes and honey.
Lunch: Grilled Chicken (1 chicken breast) sandwich salad with wholemeal bread.
Snack: Smoothie-protein blend whey protein 25g, raspberry 80g, blue berry 80g, 50g black berry and water.
Dinner: 120g a tuna steak with its fried effects of broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.
Snack: 250ml skimmed milk.
Total daily: 1,835 calories, 136 g protein, 229 g carbohydrates, fat 33 g

Tuesday

Breakfast: Smoothie-a mixture of whey protein 25g, 300 ml skimmed milk, strawberry and bananas 100g.
Snack: 120g, low-fat milk, blue berries and honey.
Lunch: Tuna sandwich on wholemeal bread; 200 ml skimmed milk.
Snack: Mixture of nuts, raisins and cranberry.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.
Total daily: 1,802 calories, 131 g protein, 219 g carbs, 37 g fat

Wednesday

Breakfast: Smoothie-a mixture of whey protein 25g, 300 ml skimmed milk, strawberry and bananas 100g.
Snack: 90g mackerel on 1 slice of brown toast.
Lunch: 1 apple; chicken salad sandwich on brown bread
Snack: 1 banana.
Dinner: 120g sliced beef with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.
Total daily: 1,821 calories, 138 g protein, 222 g carbohydrates, fat 35 g

Thursday

Breakfast: 4 scrambled eggs on 2 slices of roasted wholemeal bread.
Snack: 1 Low-fat yogurt with wild grapes and a handful of oats and honey.
Lunch: Smoothie-protein blend whey 25g, 80g raspberry, 80g blueberry, 50g blackberries and water; 30g nuts Brazil.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: Ni├žoise Tuna Salad (tuna 100g, mixed salad leaves, tomatoes, plum, red pepper and 4 new potatoes).
Snack: 250ml skimmed milk.
Total daily: 1,835 calories, 136 g protein, 229 g carbohydrates, fat 33g

Friday

Breakfast: 45g oats with skimmed milk of 300 ml and 1tsp honey.
Snack: 10 radish with vinaigrette balm.
Lunch: 1 tray of tuna with beettrot; 1 low-fat yogurt.
Snack: Smoothie-protein blend whey 25g, 80g raspberry, 80g blue berry and blackberries 50g with water.
Dinner: 120g chicken kebab roast with pepper and 70g brown rice.
Snack: 100g cottage cheese; Grapes.
Total daily: 1,808 calories, protein 133 g, 219 g carbohydrates, 34 g fats

Saturday

Breakfast: 2-egg omelet with cheese.
Snack: Smoothie-Protein blend 25g, 1 apple, 50g blue berry, 50g blackberries and bananas with water.
Lunch: 90g The sardines on 1 slice of wholemeal toast.
Snack: 150g raw carrots and chickpeas.
Dinner: 100g grilled salmon with green beans, asparagus and brown rice 70g.
Snack: 200 ml skimmed milk.
Total daily: 1,822 calories, 135 g protein, 221 g carbohydrates, fat 36 g

Sunday

Breakfast: 4 scrambled eggs on 2 slices of wholemeal toast; 1 grapefruit.
Snack: Smoothie-protein blend 25g, 300 ml skimmed milk, 50g blue berry, 50g blackberries and bananas.
Lunch: Tuna sandwich on wholemeal bread; 1 pear.
Snack: Mixed nuts and a fruit bar.
Dinner: 120g sliced steaks with 1 small potato jacket, spinach and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.
Total daily: 1,840 calories, protein 140 g, 228 g carbohydrates, fat 39 g

The keen eyes among you have noticed this plan only covers you for one week. You can repeat the plan four times, but this is going to be a little boring. We suggest you mix it but keep in things that really enjoy eating and replacing those that have not done. Of course, you want to keep calculating calories for each day around the same but don't stress about making it exact. Just ensure you make a swap for similar food items. I don't like smoked mackerel? Swap them for tuna. Not a radish fan? and artichokes instead.

This is not an exact science, it's just changing your habits so you don't reach cramps, chocolate or any processed foods when you're hungry. Perhaps more importantly, avoid sugar as much as possible. We can't confirm that enough. You could follow this plan to the letter but if you have a box of daily soda drinks with it, you'll just be shooting yourself in the foot. You've been warne!

Having said that, maintaining a healthy weight does not mean you can never cure yourself. Once you've stuck a strict plan for four weeks introduce a one-day cheat a week, whether it's Saturday when you're hungover and junk of crave, or Wednesday because this is the date of the night. If you spend six days eating well (or even just five in some weeks) to treat yourself to pizza, chips and all the stuff you've cut is not a problem. We still recommend getting away from sugary beverages, though.


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