- never fast
- forget about everything that contains sugar and flour, sugar, butter, sweet soda, all processed foods, drinks, preserves, mayonnaise and sauces.
- epochrasite 20% less calories than you need
- do not reduce the necessary daily calories for more than 20-25%
- Breakfast
- eat every 3 hours
- drink plenty of water (minimum 1 Cup 20 minutes before each meal)
- learn to choose healthier foods ( by calorie, glycemic index, thermal effect, etc.)
- at every meal eat protein
- use slow carbs in the morning
- be sure to have dinner 3-4 hours before sleep
- avoid carbs for dinner
- eat dairy products low fat
- sleep enough time
- exercise 3 times a week
- use cardio and muscle work load
- give up Smoking and large amounts of alcohol
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