Chocolate Diet

One cocoa bean contains 50% fat, 20-25% carbohydrates, 5% water, 1.5% theobromine and tyramine, and 3.5% minerals and vitamins. The latter includes potassium, calcium, iron, magnesium, sodium, phosphorus, vitamins A, B1, B2, and PP.
Chocolate also contains a potent chemical phenylethylamine released by the human brain. Phenylethylamine is a natural amphetamine that is activated when we experience a feeling of love. It is this substance that gives a delightful sense of euphoria that makes us feel happy in the seventh heaven.
When preparing chocolate, in addition to cocoa, sugar is added to the mixture - about 2/5 of the weight of cocoa. Milk chocolate usually contains more sugar and milk powder.
When sugar enters the bloodstream, your mood improves, as it happens with a mild degree of drug intoxication. Increased blood sugar causes the pancreas to release a large amount of insulin. However, after ten minutes the sugar level in the blood drops, you feel a decline of strength and spirit, and you want more chocolate.

Chocolate also contains a small amount of caffeine. Of course, it is much less than in a cup of tea or coffee, but, after trying a piece of chocolate, you feel the effect of caffeine on yourself: cheeks turn red, your heart rate increases.
Chocolate is often associated with sensuality and exoticism. Once upon a time only rich people allowed themselves to eat chocolate. But even they could not eat it as much as they wanted. But today chocolate is available to everyone, and its price is much lower than the cost of most delicacies.
The first amateurs of chocolate are the Aztecs. Already in 600 AD they grew cocoa trees on the banks of the Amazon. The Aztecs grind the cocoa beans and mix them with the powder of chili pepper. From the resulting mixture they prepared a frothy drink, which was called chocolate. In 1519, the famous Aztec emperor arranged a holiday for the Italian explorer Hernando Cortes. Fifty jars of chocolate were served in his honor. The drink was poured into golden cups and drank. When Cortes returned to Spain( after he killed Montezuma and conquered Mexico), he brought with him several cocoa beans.
At first the Spaniards did not like the taste of the chocolate prepared in Aztec. From it, there were pains in the abdomen( later called "revenge of Montezuma").In addition, the Spaniards found that the drink is too bitter and unpleasant to taste. But when sugar and vanilla were brought from the New World, they were added to chocolate, and the taste was recognized as acceptable. For 100 years, the Spaniards owned a monopoly on the trade in chocolate.
In Central America, cocoa beans were used as money, which indicates that not all people could afford to drink chocolate. For ten cocoa beans you could buy a rabbit or spend one night with a woman, and for a hundred you could get a wonderful healthy slave. Therefore, it was unreasonable to simply "lose" chocolate "money".
At the beginning of the XV century chocolate was brought to Italy and France, where he almost immediately became fashionable. The Spanish princess Maria Theresa adored chocolate. She persuaded her husband, King of France Louis XIV, to try her favorite drink. The king was delighted. Subsequently, the crowned couple even had a special servant, whose duties included only preparing chocolate, but she had to do it often.
At the time it was believed that chocolate restores lost strength. But even then they noticed that it contained a lot of fats, because very rich people, never tired of enjoying a drink, began to gain weight. In a hot drink, fat rises to the surface. Some of it was removed with a spoon, but this was only a small part.
In 1657 the first "Chocolate Girl" was opened in London, where flour, oats and powder from sprouts and roots of the arrowroot were added to the chocolate to remove excess fat in the drink. In 1828, the Dutchman Conrad van Hooten invented a hydraulic press that separated cocoa butter from cocoa powder.
This invention allowed the English John Cadbury and Joseph Fry to start producing chocolate in tiles. They mixed the ground cocoa beans with sugar and separately added cocoa butter. Since the 1860s, chocolate has become very popular, and a variety of varieties have emerged. Chocolate began to be sold in beautiful boxes, hand painted, or in exquisite velvet caskets. The French and Swiss have become professionals, producing excellent chocolate gifts. Soon and the British began to produce a gift of chocolate sets, and soon followed by the Americans.
An interesting fact is that many chocolate manufacturers were considered philanthropists. Joseph Fry, Henry Rowntree and John Cadbury were Quakers. Being against alcohol, they were fighting for chocolate. In France, the producer of chocolate Jean Meunier gave his workers a home in the first "chocolate" village, and in 1879 George and Richard Cadbury, the sons of John, followed his example and built the famous village of Bornville not far from Birmingham. Today, modern technology allows you to wrap 15 LLC chocolate bars a day. In the US, Milton Hershey built the city of Hersheville, where during the Second World War, a high-calorie chocolate bar for American soldiers was developed.
And when the chocolate Easter eggs appeared - it made the production of chocolate one of the most profitable industries in the world. Egg has always been a symbol of Easter, as well as fertility and the coming of spring. Before the appearance of chocolate eggs, Easter eggs were painted with ordinary eggs or made eggs from a variety of materials: from plain cardboard to precious stones.
In France and in Germany, chocolate makers produced the first chocolate eggs, which were carefully painted with chocolate paste. The first chocolate egg in the UK was made in 1875, when the firm Cadbury found a way to give chocolate a different shape. Today the classic chocolate Easter egg, as a rule, consists of two chocolate halves. They are very thin, and inside this egg can contain anything: from toys to chocolate bars.

Drinks( daily norm): 275 ml of medium-fat milk, water, mineral water. Drink as much water as possible - 6 - 8 glasses a day. Try not to drink tea and coffee, but if you really want, then two cups a day very weak tea. Instead, it is better to drink herbal teas. Take multivitamins every day.
Vegetables: Eat as many vegetables as you want from the list. You can cook them and make salads out of them. Do not season vegetables with butter or margarine. Use lemon juice, vinegar or herbs.
Chocolate: no chocolate in the first week. You are trying to start a new life. As soon as you start to control the blood sugar level, you are psychologically tuned in order to stop depending on the chocolate "support".Then you will gradually rediscover the chocolate. During the second and all subsequent weeks you can eat chocolate, but the amount of calories in it should not exceed 150 per day.
If you smoke, try to smoke half as much.
Reduce or completely stop drinking alcohol.
Do not add salt to food. Instead, you can use herbs, lemon juice and garlic.

FIRST WEEK
Every day
Try once breakfast, once lunch, twice snack a little, in addition, you can eat one so-called delicacy. You can choose the time of meals yourself, the main thing is that there should not be long pauses between them. Before each meal, drink a glass of water. In between meals, you can drink water in unlimited quantities.

BREAKFAST( 250 calories) to choose from:
- 50 grams of unsweetened cereal or cereal, milk at a daily rate, banana, small glass of fruit juice
- Sandwich of two slices of wholemeal bread with two tablespoons of cottage cheese or soft cheese, choppedtomato, a bit of grapes, mandarin
- Toast from wholemeal bread with toasted tomatoes, soft-boiled egg, small glass of fruit juice
- Large piece of melon, sprinkled with curd or soft cheese( 2 tablespoons), 12 grams of nuts( anyor a mixture), a small glass of orange juice without sugar, diet yogurt.

STARTERS( 350 calories each)
Make a large portion of the vegetable salad( from the above list of allowed vegetables), add 200 grams of potatoes "in a uniform" and one of the following foods( then eat an apple or orange):
- 2 tablespoonsboiled( or baked) beans
- Natural yogurt( 1/2 standard packaging)
- 100 grams of chopped cabbage( with carrots and a small amount of mayonnaise).

Salads
Make a large portion of the lettuce from the allowed vegetables, add an average banana and one of the following:
- 200 grams of chicken legs( without skin), fried or grilled, apple or orange
- 100 grams of fish per pair withoutsauce, 2 small boiled potatoes
- a small package of cottage cheese or soft home-made cheese, 2 tablespoons of sweet corn, 2 sliced ​​apricots, a slice of wholemeal bread.

Sandwiches
2 slices of wholemeal bread and salad of allowed vegetables, apple or pear. Add to the salad one of the following:
- 50 grams of tuna in its own juice( canned) with lemon juice
- 2 tablespoons of cottage cheese or soft cheese
- 50 grams of peeled shrimp
- 25 grams lean ham or chicken.

LUNCH( 400 calories each)
- A large piece of melon, 2 toasts with canned sardines( 75 grams), dried or grilled tomatoes, watercress, orange
- 100 grams of liver grilled( pour it with two canteensspoonfuls of orange juice), 2 boiled potatoes, 2 tablespoons sweet corn and banana
- lamb chops( 125 grams) with low calorie gravy, 75 grams of mashed potatoes( add milk, but no more than allowed), pear or 2 apricots,bread
- Anyone ready(350 calories or less) and a small bun or roll, a piece of some fruit
- 125 grams of grilled herring, or canned sardines, 2 small boiled potatoes, low-calorie mousse
- Bun with a well-roasted beef chop, 2 tablespoons of sweet corn, 200 grams of potatoes "in uniform", 100 grams of strawberries or raspberries
- 75 grams of any lean meat with low-fat gravy, fried potatoes( 2 pieces), a small bun of whole-wheat flour
- Apple or orange, 75 grams( finished weight) of pasta from coarse flour or brown rice as a side dish to the followingdishes:
- 100 grams of shrimps with tomatoes, garlic and herbs
- 50 grams of chop from ham and canned low-calorie soup - mushroom
- 100 grams of chicken breasts and canned low-calorie soup - chicken.
Do not forget that during each lunch you can eat as many allowed vegetables and salads from them.

DESSERT( 100 calories)
Choose one specific for each day, but only one.
- A glass of dry wine
- 2 small portions of alcoholic beverage( as in a bar) with a soda or tonic
- A quarter liter of beer
- Crispy breads( 2 pieces) with curd or soft cheese( 2 tablespoons) and chopped gherkins or pickled cucumbers(tablespoon)

Drinks( daily norm): 275 ml of medium-fat milk with tea or coffee, unlimited amount of mineral or plain water. Please, instead of regular tea, try to drink herbal teas or water.
Vegetables: Eat as many vegetables as you want from the proposed list. They can be cooked, steamed or made from them salads. Do not season vegetables with butter or anything greasy. Use lemon juice, vinegar, pepper, herbs and garlic. Try not to add salt anywhere.
Chocolate: during the second week you can eat chocolate - 200 calories, during the third week you have to reduce the number of calories to 150. Every day, buy no more than the allowed amount, do not buy chocolate in reserve and do not arrange chocolate warehouses. Eat chocolate only when you are all right, but not in moments of grief. When buying chocolate, specify its calorie content. When you prepare a chocolate dessert, follow the recipe.

FIRST WEEK
Every day
You can have breakfast once, once for lunch, once a snack and eat two goodies.

BREAKFAST( 100 calories) - one to choose from:
- Toast( wholemeal bread), smeared with a mashed banana and sprinkled with one teaspoon of honey, a small glass of fruit juice
- 25 grams of cereal or cereal without sugar( you can add milk to(2 pieces), sprinkled with something low-fat
- Hard boiled or soft-boiled egg, toast( wholemeal bread), a small glass of fruit juice
- 100 grams of canned apricots or figs, addthere muesli( tablespoon)) and pour the natural yoghurt( tablespoon)
- 2 tablespoons sweet corn;75 grams of mushrooms cooked in chicken broth, grilled tomatoes;a sandwich with vegetables, cooked on the grill;crispy bread( 2 pieces).

SNACKS( 100 calories)

Ready meals
Any ready-made lunch from the store( 350 calories or less) - check the calorie content on the package. Allowed vegetables or a salad of them.

Potatoes "in uniform"
Prepare a large bowl of lettuce from the allowed vegetables, add 200 grams of potatoes "in uniform" and one of the following ingredients:
- 4 tablespoons of baked or boiled string beans
- pack of natural yoghurt
- 100 grams of cottage cheese or homemadecheese.

Salads
Prepare a large portion of lettuce from the allowed vegetables and add one of the following ingredients:
- chicken legs without skin( 200 grams), fried or grilled, apple or orange, biscuit
- fish cooked on a grill or steamed150 grams), 2 boiled potatoes, a small banana
- a small package of cottage cheese or homemade cheese, 2 tablespoons of sweet corn, 2 apricots, a slice of wholemeal bread, a banana.

Sandwiches
2 slices of wholemeal bread and a salad of allowed vegetables with the addition of one of the following ingredients:
- 100 grams of salted tuna with lemon juice
- 50 grams lean ham or chicken.

Soup
For the basis, you can use ready-made low-calorie soups. Add the allowed vegetables, 50 grams of chicken, tuna or ham. One roll from a flour of a rough grinding.

LUNCH( 400 calories)
Do not forget that during each lunch you can consume allowed vegetables or make salads out of them.
- 75 grams( ready weight) of wholemeal pasta or brown rice, where you can add 100 grams of shrimp with tomatoes, garlic and herbs( and then eat an apple or orange
- 50 grams of ham and canned mushroom soup( low-calorieor dietary)
- 100 grams of chicken breasts and canned chicken soup( low-calorie or dietary)
- a sandwich with a well-fried beef, 2 tablespoons of sweet corn, tomatoes, grilled, a piece of xebba from wholemeal flour, large banana, chopped and filled with milk, 12 grams of nuts
- any ready-made lunch( 350 calories or less)
- 75 grams of lean roast meat with lean gravy, 75 grams of peas, 75 grams of carrots, 75 grams of roastedpotato, apple or orange
- fried chicken legs without skin( 200 grams), 200 grams of potatoes "in uniform", small banana
- baked chicken or fish( 150 grams), canned diet soup with onion, bell pepper, mashed potatoes( 75 grams) with milk( from the daily milk standard), low-calorie curd package
- Ready-made lunch: 1/2 medium pizza or standardlow-calorie chicken dinner.

DESSERT( 50 calories in each)
Choose one for each day:
- 1/2 cup dry wine with soda and several grapes
- Crisp breads( 2 pieces) with a tablespoon of cottage cheese and chopped cucumber
- A small banana
- 10 grapes
- Slice of low-calorie bread with salad from allowed vegetables

This diet is designed for the menstrual period or one to two weeks before it.
Drinks( daily norm): 275 ml of medium-fat milk for tea or coffee, unlimited amount of plain or mineral water. Try to drink as little tea and coffee, instead try to use herbal teas or drink water.
Vegetables: any number of allowed vegetables. Do not add to the salads of them butter and fatty dressings. Replace them with lemon juice, garlic, herbs and vinegar.
Chocolate: during the second week of the diet you can eat chocolate - 100 calories. You can increase the amount, but then you have to eat chocolate less often, for example, twice a week. If you strictly follow the diet and if you are not an out-and-out shokolikom, then soon cease to feel dependent on chocolate.
One week before the start of menstruation, start each day with 2 capsules of vitamin B6 and 4 capsules of mallow oil in the evenings.
Do not add salt during cooking.
Use herbs, lemon juice or garlic.
Each lunch, breakfast or dinner should not exceed 250 calories. In the day you can eat five times and, in addition, eat one treat( including alcohol!).Eat less, but more often. Then during the day you will feel comfortable, especially on critical days.
From the following, choose what you will eat.

BREAKFAST
- 1/2 grapefruit, 50 grams of any sugar-free flakes, medium banana, milk( from your daily rate)
- Serve cereal flakes, milk( from your daily rate), crisp breads( 2 pieces), smeared with something,but not low-fat, packing low-fat fruit yoghurt
- 25 grams of cereal on water or milk, apple, crispy bread, triangle of processed cheese, small glass of fruit juice
- 100 grams of canned figs in syrup, muesli without sugar( 2 tablespoons), add packing therefrom natural yoghurt.

LUNCH AND DINNERS
Fish
Make yourself a salad of allowed vegetables and add one of the following options:
- 150 grams of fish cooked on a grill or steamed, 2 boiled potatoes
- 125 grams of grilled herring, crispy breads( 2pieces) with low-fat pate, butter, etc.
- any ready fish dinner( 250 calories), several grapes or 2 apricots
- 100 grams of any shellfish, a slice of wholemeal bread, an apple.

Potatoes
Bake or cook 200 grams of potatoes "in a uniform", make a large portion of lettuce from the allowed vegetables and choose one of the following:
- 3 tablespoons of curd or boiled string bean
- 12 grams of grated Edam cheese mixed with cannedtomatoes
- a pack of natural yoghurt and chives.

Meat
Cook or simmer the allowed vegetables in any quantity as a side dish to one of the following dishes:
- 150 grams of veal chop( no fat), low-fat gravy
- 200 grams of chicken meat( without peel), grilled or cooked,low-fat sauce
- 75 grams of any lean roast meat, low-fat gravy, boiled potatoes
- a sandwich with a well-fried beef, a small pot of boiled beans( 125 grams), an apple.

Salads
Make a large portion of the salad from the allowed vegetables. For tomatoes and lettuce leaves, add raw cauliflower, spinach, cold boiled green peas, boiled zucchini or zucchini. And now choose one of the following:
- 100 grams of chicken( without skin)
- 2 tablespoons of sweet corn, apple, small package of cottage cheese or homemade cheese
- 100 grams of any white slave, boiled, steamed or grilled,2 small boiled potatoes
- 200 grams of potatoes "in a uniform", 12 grams of grated cheese "Eddam"
- 75 grams of low-fat ham, a roll of wholemeal flour.

Sandwiches
2 thin pieces of bread from wholemeal bread, salad from allowed vegetables and one of the following:
- 25 grams of grated Edam cheese, apple
- 3 tablespoons of curd or soft cheese
- 100 grams of salted tuna, pear
- 50 grams of chicken( skinless), 2 plums
- 3 tablespoons of boiled beans, roasted lean chop
- a large banana, cut and poured with lemon juice.

DESSERT( 100 calories)
Choose one for each day.
- a glass of dry wine
- 2 small portions of alcoholic beverage( as in the bar), mixed with low-calorie drinks( soda, tonic, etc.)
- a quarter liter of beer
- 12 grams of unsalted nuts
- a large slice of wholemeal bread with low-fat pate, jam andAve
- a large banana
- packing cottage cheese or yogurt, a small biscuit.

All six of the following plans are designed on a common basis: you will need to eat regularly, eat hearty food that will maintain high blood sugar so that you do not feel hungry.
During the research it was established that regular food is the first reliable step on the way to getting rid of chocolate dependence. If you continue to ignore the needs of the body, eating irregularly and occasionally, or starving, trying to lose weight, you will never cease to be addicted to chocolate. Emotional and behavioral patterns can be changed without forcing the stomach to ache from hunger.
Try to follow the chosen diet as carefully as possible and try not to miss a single meal. If you hate breakfast early in the morning, then beforehand, cook your own breakfast and pack it to take with you to work. Do not be tempted to miss it, because it fills you with the energy that you need during the day.

FIRST WEEK
Please try not to eat chocolate during the first week of the diet. This is very important, because you learn to control your desires. In the following weeks you will be able to eat a little pure chocolate or in dishes prepared according to recipes.
Get rid of all the chocolate caches. Give all the chocolate to neighbors, give it to your mother-in-law or throw it away. Make sure that you do not have any chocolate stash anywhere. Check in the car, fridge, closet and under the bed. If members of your family love chocolate, ask them not to show you it while you are on a diet.

ALLOWED VEGETABLES
For all six diet plans there is a general list of low-calorie vegetables that you can eat in unlimited quantities. You can eat them as much as you like, but observe one condition: do not add butter, margarine or ready-made salad dressings to vegetables. You can dress a salad of these vegetables with lemon juice, vinegar and add to it different herbs. In addition, try to chew each piece as long as possible, because in this way you get more vitamins and minerals from vegetables, which will help to moderate the craving for chocolate.
Vegetables:
asparagus
dill
bean sprouts
gherkins
broccoli
leeks, scallions, chives, shallots
Ramson
brussels sprouts
savoy cabbage
lettuce
cabbage
cauliflower
mustard leavescelery
Bulgarian pepper( red and green)
mushrooms
chicory
radish
Schisandra Chinese
beans
zucchini, zucchini
spinach
cucumbers
tomatoes( fresh or preserved)
chicory salad
watercress

For men
For men on this diet, you need to add about 300 calories to your daily diet. To do this, you can eat two extra pieces of bread from wholemeal flour, smeared with something low-calorie, or two small buns plus a quarter of a liter of beer. If you do not drink alcohol, then eat a small potato. If at the same time at work you are engaged in heavy physical labor, then add to your diet 100 grams of meat or fish, which can be replaced by 50 grams of cheese with a reduced fat content.

SECOND AND FOLLOWING WEEKS
Now you can already eat chocolate, but it should not be more than 150 calories. You can choose a dessert( 200 calories), they are given below.

SECOND AND FOLLOWING WEEKS
During the second week you can eat chocolate - 200 calories. The number of calories should be reduced to 150 during the third week and not increased until your weight becomes the way you planned. In addition, every day, you can add to the diet a dessert( 200 calories), made according to the recipes listed below. But, please, eat sweet only when you feel that you are all right.

Drinks( daily rate).Simple or mineral water.275 ml of skim milk with tea or coffee.
Vegetables. How many allowed vegetables. Do not add butter and fat sauces to salads, season salads with lemon juice, garlic, herbs and vinegar.
Chocolate. After the first week of the diet, during which you can not eat chocolate, use it as a treat provided for by the diet. Three times a week you can eat chocolate, in each piece should not be more than 300 calories.

FIRST WEEK
Every day you need one breakfast, one snack, one lunch and one treat.

BREAKFAST( 250 calories)
- Toast( wholemeal bread), soft-boiled egg, tomato, grilled, watercress
- Large banana, 50 grams of cereal flakes with milk( with daily allowance)
- Piece wellfried bacon with fat layers, 50 grams of sweet corn, crispy loafs with low-fat pate, a glass of apple or orange juice( no added sugar)
- Fruit salad of 1/2 medium-sized melons, a small banana, 2 fresh apricots, 2 tablespoons of yogurt, a tablespoon of nuts

DINNER( 350 calories)
Sandwiches

2 toast( wholemeal bread) with the following fillers:
- grilled tomatoes, sprinkled with 50 grams of grated Eddam cheese
- a small can of 125 grams of cooked beans, tomatoes, watercress, apple
- 1/2 large package of dietary spaghetti, small banana
- 100 grams of mushrooms boiled in chicken broth, yogurt packing of low-fat, apple.

Salads

You can eat the allowed vegetables without restrictions. To the salads of them add the following ingredients:
- 200 grams of chicken legs( without skin), 200 grams of potatoes "in uniform"
- 75 grams of dried sardines, lemon juice, low-calorie yogurt, small bun
- 75 grams lean ham or smoked salmon, a piece of bread from wholemeal with low-fat pate, a large banana.

Sandwiches

2 large pieces of bread from wholemeal bread, a salad of allowed vegetables and one of the following fillers:
- 100 grams of salted tuna
- chopped hard boiled egg, a tablespoon of low-calorie mayonnaise
- 100 grams of cottage cheese or homemade cheese, sliced ​​cucumbers,an Apple.

DINNERS( 400 calories)
- A large piece of melon, 250 grams of trout or herring, a large portion of lettuce from the allowed vegetables, a small bun of whole wheat flour
- 1/2 grapefruit, 75 grams of lean lamb with lean sauce or gravy,, potato, vanilla ice cream, 100 grams strawberries or raspberries
- Any ready lunch( 450 calories), salad from the allowed vegetables
- Any canned diet soup, fish in the sauce of the firm( semi-finished), allowed vegetables or salad from them,, ábleye or pear
- Grilled beef sandwich, or any grilled meat, 100 grams of mushrooms boiled in chicken broth, grilled tomatoes, toasted low-fat sausage, 3 tablespoons of boiled beans, salad from allowed vegetables, apple
- 75 grams of any fried meat with lean sauce or gravy, 75 grams of fried potatoes, allowed vegetables or salad of them, fruit salad of red fruits( sliced ​​red apple, several redcurrant berries, raspberries and strawberries), watered2 tablespoons of unsweetened natural yoghurt

DESSERT( 100 calories)
Choose one for each day.
- A glass of dry wine
- 2 small portions of alcoholic beverage( as in a bar) mixed with low-calorie drinks( soda, tonic, etc.)
- A quarter liter of beer
- Large banana
- Low-calorie biscuit

SECOND AND FOLLOWING WEEKS
ThreeOnce a week you can eat chocolate, in each piece there should not be more than 300 calories. Do not hesitate to have fun with chocolate. Try to slowly enjoy each piece. In addition, you can prepare something delicious from the recipes listed below, but watch carefully so as not to exceed your daily norm of chocolate - it is only 300 calories.

On working days, your diet should be 1350 calories, on the weekends - 1600.
Drinks( daily rate).275 ml of medium-fat milk with tea or coffee, simple or mineral water in unlimited quantities.
Vegetables. You can eat as many vegetables as you want. They can be used in any form: boiled, stewed, raw. The main thing is to eat them without butter or margarine, but you can always season vegetables with lemon juice, vinegar, herbs and garlic.
Alcohol can be consumed only on weekends.
Do not add salt during cooking and do not sprinkle with salads.

THE FIRST DAYS
On weekdays you should eat one breakfast, one snack, one lunch and one treat. Between meals you can eat any allowed vegetables.

BREAKFAST( 250 calories)
- 25 grams of any unsweetened cereal flakes with milk( including daily intake), large banana
- Hard boiled or boiled egg, toast( wholemeal bread) with low fat pate, small glass of fruit juice
-Slice of melon, toast( wholemeal bread), 75 grams of mushrooms boiled in chicken broth and sprinkled with 12 grams of grated Edam cheese, apple
- 2 servings of cereal flakes with milk( with daily allowance), a few grapes, a littlepeanut, small glass of orange juice

STARTERS( 350 calories)
Salads

Make a large portion of the lettuce from the allowed vegetables and serve with one of the following dishes:
- 200 grams of chicken legs without skin( fried or cooked on a grill), apple or orange, a crusty crust orcracker
- 150 grams of steamed or grilled fish, small boiled potatoes, banana
- small package of cottage cheese or homemade cheese, 2 tablespoons of sweet corn, 2 sliced ​​apricots, a slice of whole wheat bread, banana

Sandwiches

2 pieces of whole wheat bread with one of the following fillers:
- sliced ​​banana with lemon juice
- 3 tablespoons peanut butter
- 2 chopped cold sausages
- sliced ​​apple, 12 grams of nuts, a dessert spoon of low-calorie mayonnaise


LUNCH OR DINNER( 450 calories)

Soups
- A can of canned diet soup, a slice of wholemeal bread, a pack of low-fat fruit yoghurt
- Homemade vegetable soup of allowed vegetables with toast(bread made with wholemeal bread), toast with tomatoes, apple, orange

Do not forget about the allowed vegetables and make salads out of them. You can use them in unlimited quantities.

- Any ready-made lunch( 400 calories), apple, orange small banana
- 75 grams( ready-cooked weight) of pasta( from coarse flour or durum wheat) with one of the following additives( plus a small burger,apple or orange):

- 75 grams of shrimp with tomatoes, herbs and garlic
- 50 grams of ham and canned dietary bush( mushroom)
- 100 grams of fried liver with lean sauce or gravy, a slice of bacon with fat, grilled,beef sausage, prigGrilled, 75 grams of mashed potatoes, 100 grams of mushrooms boiled in water, potatoes, tomatoes, grilled
- 200 grams of chicken legs( without peel), 75 grams( weight of ready-made dish) of brown rice, 50 grams of sweet corn, 50 gramsgrams of carrots
- 75 grams of roast lean meat with lean gravy or sauce, fried potatoes( 3 pieces of medium size), 50 grams of green peas, 25 grams of vanilla ice cream
- can of canned diet soup, 150 grams of trout or herring prepared on gsilt nebolyshie 2 boiled potatoes, 50 grams of carrots, packaging fruit yogurt reduced calorie

DESSERT( 100 calories)
Select each day only one.
- Small low-fat biscuit
- Crisp breads( 2 pieces) with low-calorie pate and chopped tomatoes
- A small banana

OUTPUT
As on weekdays, during the second week you can eat 300 calorie chocolate. At weekends, you can afford the following:
- a glass of dry wine
- 2 small portions of alcoholic beverage( as in a bar) with the addition of soda, tonic and other low-calorie drinks
- a quarter liter of beer

Drinks( daily norm): 275 ml of skimmed milk with tea or coffee, simple or mineral water in unlimited quantities. Try not to drink more than two cups of tea or coffee a day, drink herbal teas and as much water as possible.
Vegetables: you can without any restrictions have allowed vegetables. Cook them, stew them, make salads and eat raw. Do not add butter or vegetable oil when cooking vegetables. Season salads with lemon juice, vinegar, herbs and garlic.
Chocolate: after the first week of the diet you can eat chocolate - 200 calories a day. Try to eat chocolate as slowly as possible and enjoy each piece.
Do not add salt when preparing food.

FIRST WEEK
Every day eat one breakfast, two light snacks, one lunch or dinner and one dessert.

BREAKS( 250 calories)
- Slice of melon, toast( wholemeal bread) with 2 tablespoons of curd or soft cheese, medium banana
- 25 grams of cereals without sugar with milk( including daily value), medium banana,a small glass of fruit juice
- Packing of natural yoghurt with nuts and chopped apple
- Crispy breads( 2 pieces) with 3 tablespoons peanut butter and chopped tomato, a small glass of fruit juice
- Sandwich made from 2 slices of bread with tomatoes and grated cheese"(12 grams)

STARTERS( 250 calories)

Potatoes "in uniform"

Prepare 150 grams of potatoes "in a uniform" and serve it with salad and the following dishes:
- 50 grams of ham or chicken
- 4 tablespoons of boiled string bean
-pack of ready-made cabbage salad, carrots and onions dressed with mayonnaise

Toasts

One toast with the following fillings( also a large salad and apple or pear):
- 50 grams of sardines, dried or in oil
- a small can of 125 grams of cannedbeans
- pyrowith fish, grilled
- soft-boiled egg

Salads

Make a large portion of lettuce from the allowed vegetables as a supplement to the following dishes( complete with apple or pear):
- 50 grams of cold chicken meat( skinless), 2 tablespoons sweet corn, apple or orange
- egg, biscuit or wholemeal bun
- 100 grams of grilled fish, a slice of whole wheat flour
- 50 grams of corned beef( salted beef), medium banana

Sandwiches

CHOCOLATE MINI COOKIES WITH ALMOND
Ingredients:
50 grams of flour
1/4 teaspoon( 2.5 ml) of baking powder or soda
25 grams of cocoa powder
25 grams of peeled and chopped almonds
150 grams of brown sugar
Chains 1 /2 oranges
50 grams of butter
75 grams of soft cheese or reduced fat cottage cheese
2 large eggs
Preparation:
1. Sift the flour and mix it with the baking powder and cocoa.
2. Add almonds, sugar and orange peel. Whip butter and cottage cheese.
3. Add the beaten butter and cottage cheese into the dry ingredients, add the eggs and mix thoroughly.
4. Put in a deep-oiled deep pie pan. Bake for 50 minutes at 160 ° C.
5. Cool and cut into 16 squares. Keep the cookies in an opaque container( preferably iron) in the closet.
16 pieces, 80 calories in each


CHOCOLATE HILLS
Ingredients:
50 grams of oatmeal
3 tablespoons( 45 ml) of whiskey
Teaspoon( 5 ml) of honey
Juice of 1 lemon
225 grams of cottage cheese
Packing( 150 grams)low-fat yoghurt
50 grams of dates without seeds
Dark chocolate pieces( 15 grams) for decoration

Preparation:
1. Lay the oat flakes on a baking sheet and lightly fry.
2. Mix whiskey, honey and lemon juice.
3. Add cottage cheese and yogurt to the mixture and mix everything. Then add oat flakes( a little leave for decoration) and dates. Stir.
4. Divide the resulting mass into 4 servings and decorate with oatmeal. Refrigerate the dish. Sprinkle with grated chocolate before serving.

4 servings, 170 calories in each


CHOCOLATE-BANANIC PIE
Ingredients:
15 grams of cocoa
90 grams of flour
Teaspoon( 5 l) baking powder or soda
50 grams of walnuts
100 grams of margarine
5 tablespoons( 75 ml) artificial liquid sweetener
Large ripe banana
2 medium eggs

Preparation:
1. Mix the cocoa, flour and baking powder.
2. Grind the walnuts.
3. Mix margarine and sweetener.
4. Add the mashed banana to the resulting creamy mass.
5. Lightly beat the eggs and add them, stirring continuously.
6. Add the nuts to the flour.
7. Mix everything and put the mass in a deep square shape. Bake the cake in a heated oven( 180 ° C) for 30 minutes. Before serving, cool down.

16 servings, 110 calories in each


CHOCOLATE COOKIES
Ingredients:
225 grams of flour
Pinch of salt
150 grams of sunflower margarine
100 grams of sugar
50 grams of chocolate chips
Egg

Preparation:
1. Sift the flour and add salt. Add sugar and chocolate chips.
3. Add the egg and mix. Must get a thick mass.
4. Put the dough on the surface and sprinkle with flour.
5. Place the dough in a plastic bag and cool for 30 minutes.
6. Roll the dough into thin cakes and cut out 30 cookies( each diameter is 5 cm).
7. Lay the cookies on a lightly greased or oiled baking sheet and puncture each with a fork.
8. Bake for 12 to 15 minutes at a temperature of 180 ° C.
9. Allow the liver to cool.

30 cookies, 90 calories in each


CARIBE DAIRY COCKTAIL
Ingredients:
575 ml skim milk
2 to 3 teaspoons( 10 to 15 ml) of chocolate for the preparation of drinks
150 grams of natural low-calorie yogurt
Banana cut into 3 pieces
Tablespoon rum( optional)
Teaspoon( 5 ml) of crushed nuts( for decoration)

Preparation:
1. Place all the ingredients in a blender and mix until a homogeneous mass is formed.
2. Pour the resulting drink into 4 glasses and decorate with nuts.

4 servings, 110 calories in each


DAIRY COCKTAIL WITH MINT AND CHOCOLATE
Ingredients:
275 ml skim milk
Table spoon( 15 ml) of cocoa powder or chocolate for making drinks
2 - 3 drops of mint essence
3 ice cubes
Liquid artificial sweetener to taste

Method of preparation:
1. Put all the ingredients in the juicer and mix for 30 seconds.
2. Pour the drink into a tall glass and slowly drink.

1 serving, 130 calories


CHOCOLATE-COCONUTED FROZEN
Ingredients:
150 ml of medium-fat milk
50 grams of dry coconut chips
Tablespoon( 15 ml) cocoa
2 tablespoons( 30 ml) of liquid artificial sweetener
Teaspoon( 5ml) of gelatin
2 tablespoons( 30 ml) of water
150 ml of cream for whipping
150 ml of condensed milk
2 tablespoons( 30 ml) of liquor "Malibu"

Method of preparation:
1. Pour the milk over a smallfrying pan, dbavte coconut and cocoa, bring the mixture to the boil, stirring all the time.
2. Pour the mixture into a bowl and add the sweetener.
3. Dissolve gelatin in water and add to the resulting milk mixture. Leave for a while, so that the mixture cools( but not thickened).
4. Whip the cream and the condensed milk.
5. Add the cream and the condensed milk to the milk mixture and pour the same liquor.
6. Pour the mixture into a plastic container and freeze for two hours.
7. Turn the container over and place the ice cream in a cool bowl, remove the ice crystals and place again in the freezer until it hardens.

8 servings, 160 calories in each


CHOCOLATE-MINT FROZEN
Ingredients:
150 ml of natural low-fat yogurt
150 grams of curd from skimmed milk
Mint flavor
Food color - green( optional)
3 tablespoons( 45 ml) sweetener
2 egg whites
15 chocolate drops

Preparation:
1. Mix yogurt and cottage cheese and whisk.
2. Add a few drops of mint flavor, food color and sweetener.
3. Put the mixture in a shallow metal container with a lid. Place it in the freezer for an hour.
4. Pour the mixture into a bowl and whisk with a mixer to break the ice crystals.
5. Freeze for another 30 minutes, and then whisk again.
6. Whip the egg whites. They should become thick( but not dry).
7. Add the proteins and chocolate pellets to the mixture, place the mixture in the same metal container and put it in the freezer.
8. 30 minutes before serving, remove the ice cream from the freezer and refrigerate.

6 servings, 55 calories in each


CHOCOLATE MUSS WITH
CHESTED Ingredients:
275 ml skim milk
3 tablespoons( 45 ml) cocoa
Sweetener
175 grams chestnut puree
2 teaspoons( 30 ml) of hot water
Packinggelatin( 10 grams)
2 egg whites

Preparation:
1. Bring the milk( 150 ml) to a boil.
2. Add some milk to the cocoa. It should be a paste-like mass.
3. Mix hot milk with cocoa, and then bring it back to the boil.
4. Remove the milk from the heat and cool.
5. Add the sweetener( to taste).
6. Put everything in the blender, add the puree from the chestnuts and the rest of the milk, then mix until a uniform mass is formed.
7. Dissolve the gelatin in hot water, add to the blender and mix again.
8. Put everything in a bowl and put in the fridge so that the mousse thickens.
9. Whisk the egg yolks. They must thicken. Put them in the chocolate mixture.
10. Divide the mousse into 4 portions and cool.

4 servings, 165 calories in each



CHOCOLATE AND MINERAL MEASURES Ingredients:
25 grams of peppermint crumbs crushed to small pieces
100 grams of mint-chocolate ice cream
4 meringues - the basis of
4 tablespoons( 60 ml) of chocolate liquor
Pieceschocolate for decoration

Preparation:
1. Put pieces of peppermint into ice cream.
2. Put one spoonful of ice cream on the meringue.
3. Lightly drizzle with liqueur and decorate with a piece of chocolate.

4 servings, 205 calories in each


CHOCOLATE MUSS
Ingredients:
215 grams of concentrated or concentrated milk
2 teaspoons( 10 ml) of gelatin in powder
4 tablespoons( 60 ml) of water
A packet of instant chocolate drink
Slices of mandarin for decoration

Preparation:
1. Pre-refrigerate the package of concentrated or concentrated milk beforehand.
2. Put gelatin in cold water( 2 tablespoons per 30 ml).Soak for 5 minutes.
3. Place a cup of gelatin on a water bath so that the gelatin is completely dissolved( or place it in the microwave for 30 seconds - defrost mode).
4. Pour the chocolate drink into the hot water( 2 tablespoons per 30 ml).Stir. It should be a paste-like mass.
5. Whisk the milk until foam forms. Add the divorced gelatin and chocolate mixture, whisking constantly.
6. Put on a nice plate or in four small rosettes and cool. Pudding should thicken. Decorate the pudding with mandarin slices.

4 servings, 80 calories in each


CHOCOLATE GREASY
Ingredients:
3 biscuits
3 teaspoons( 15 ml) of low-calorie jam or jam
425 grams of pears preserved in your own juice
2 tablespoons of cherry liquor
225 ml of orangeJuice
275 ml of water
Bag( 10 grams) of gelatin
3 tablespoons( 45 ml) of liquid sweetener
3 tablespoons( 45 ml) of custard concentrate
Tablespoon( 15 ml) cocoa
425 ml of medium-fat milk
25 grams of almond flakes

Preparation:
1. Cut the biscuits and add jam. Put them in a glass bowl.
2. Squeeze out the juice from the pears. Mix 2 tablespoons of juice with a cherry liqueur and sprinkle biscuits.
3. Mix the remaining juice with orange juice, then add water. A total of 575 ml of liquid should be obtained.
4. Dissolve the gelatin in the juice and add a tablespoon of sweetener. Pour everything onto the biscuits and cool until thick.
5. Mix the custard concentrate with cocoa and add milk. A homogeneous mass must be formed.
6. Preheat milk, but do not bring to a boil. Add the cream concentrate to the milk and mix thoroughly. Put everything in a frying pan or in a ladle and bring to a boil, stirring constantly. Let the mixture simmer for 2 minutes.
7. Pour the mass in a cool container and add the sweetener. Then cool, stirring occasionally.
8. Pour the mass over the jelly. Top with almond flakes.

6 servings, 180 calories in each


CHOCOLATE PIPES WITH LIQUER
Ingredients:
2 eggs
2 tablespoons( 30 ml) cocoa
425 ml skim milk
2 tablespoons( 30 ml) liquor
Sweetener according to taste
Orange peel
Air cream or whipped cream for decoration

Preparation:
1. Whisk the eggs and cocoa powder.
2. Heat the milk( but do not bring it to the boil) and gradually pour it into the egg mixture, stirring constantly.
3. Place a bowl of milk in a water bath and hold until thickened, stirring constantly.
4. Put the mass in the pots and put them on a deep pan or deep frying pan.
5. Pour water into the pan or frying pan until the middle of the pots.
6. Cover the dishes with greaseproof paper and bake in the oven for 25-30 minutes at 170 ° C.
7. Cool off. Before serving, decorate with whipped cream or air cream and a thin stripe of orange peel.

4 servings, 155 calories in each


HOT CHOCOLATE-CHERRY PUDDING
Ingredients:
75 grams of margarine
4 tablespoons( 60 ml) of liquid sweetener
2 eggs
150 grams of flour
15 grams of cocoa
1/2 teaspoon( 2, 5 grams) baking powder
3 tablespoons( 60 ml) of medium-fat milk
75 grams of candied cherry

Preparation:
1. Make the cream by mixing margarine and sweetener.
2. Lightly beat the eggs and gradually add them to the cream, whisking from time to time.
3. Mix the flour, cocoa and baking powder and add to the creamy mass. Add milk and cherry.
4. Oil the dishes, lay out the mass, close the top with greaseproof paper and foil. Hold for a couple of hours and a half. Serve on the table with chocolate sauce.


CHOCOLATE SAUCE
Ingredients:
4 tablespoons( 60 ml) of custard concentrate
2 tablespoons( 30 ml) cocoa
850 ml of medium-fat milk
3 tablespoons( 45 ml) of sweetener

Preparation:
1. Mix the concentratecustard with cocoa, add a little milk. Stir until a homogeneous mass forms.
2. Preheat the remaining milk( but do not bring to a boil).
3. Pour the milk into the chocolate-cream mass, stirring constantly.
4. Pour all into a bucket or dishes, put on a fire and bring to a boil, stirring constantly. Boil 2 minutes.
5. Remove from heat and add the sweetener.

8 servings, 75 calories in each


RICE PUDDING WITH CHOCOLATE AND IZDOM
Ingredients:
40 grams of rice pudding
3 tablespoons( 45 ml) of liquid sweetener
50 grams of raisins
2 teaspoons( 10 ml) of cocoa
575 ml of milkmedium fat

How to prepare:
1. Put rice, sweetener and raisins in a baking dish.
2. Add a little milk to the cocoa and mix until a homogeneous mass forms.
3. Add the remaining milk and pour everything into the rice.
4. Bake at 150 ° C for two hours. Half an hour after the start of the baking, stir, then again one hour later.

4 servings, 150 calories in each


CHOCOLATE WELDER CREAM
Ingredients:
100 grams of fresh bread crumbs
575 ml skim milk
3 tablespoons( 45 ml) cocoa
Sweetener
Lightly beaten egg

Preparation:
1. Put the breadcrumbs in a dish for baking in capacity of 850 ml.
2. Mix 2 tablespoons( 30 ml) of skim milk with cocoa until a homogeneous mass is formed.
3. Mix cocoa with the remaining milk, pour everything into a saucepan and bring to a boil.
4. Add the sweetener( to taste).
5. Add liquid to the egg, stirring constantly, then pour everything onto the bread crumbs.
6. Leave for 20 minutes and bake for 45 to 50 minutes at a temperature of 180 ° C.

4 servings, 160 calories in each


CHOCOLATE FUND
( Recipe for microwave oven)
Ingredients:
Fresh fruits cut into cubes or straw
100 grams of chocolate coated tablets
275 ml of dietary cream
150 ml of orange juice without sugar

Preparation:
1. Put the fruit on a plate and sprinkle them with lemon juice.
2. Put the cream and chocolate pellets in a 1 liter bowl and add orange juice. Put in the microwave for 10 - 12 minutes( medium mode).The liquid should become homogeneous. During cooking, stir 2 times.
3. Remove from the microwave, serve immediately on the table with the fruit shakers.

4 servings, 300 calories in each


CHOCOLATE MASH KASHA
Ingredients:
275 ml of medium-fat milk
2 tablespoons( 15 ml) of semolina
25 grams of chocolate-nut paste
Sweetener according to taste

Preparation:
1. PreheatMilk in a small bowl( but do not bring to a boil).
2. Add semolina and cook for 2 minutes, stirring constantly.
3. Remove from heat. Before serving, mix with the chocolate paste and add the sweetener.

2 - 3 servings, about 200 calories per


CHOCOLATE MINI-PUDING
( Recipe for microwave oven)
Ingredients:
15 grams of low-calorie cream, jam or jam
3 teaspoons( 15 ml) of flour
Sweetener
65 ml of milk
25 grams of chocolate pellets or pieces of chocolate
Eggs( yolk separated from protein)
Whisper of wine-acid potassium

Preparation:
1. For a few seconds, heat the cream or jam( high mode) in a microwave oven.
2. Sift the flour into a cream or jam, add the sweetener and milk.
3. Place the mixture in the microwave for a minute( high mode).The mixture should thicken.
4. Add the chocolate pellet and stir until it melts.
5. Add the egg yolk and mix.
6. Whisk egg white with potassium tartrate. The mixture should thicken. Then add to the chocolate mixture.
7. Lubricate a small bowl or mold, put the whole mixture, put in the microwave for 2 minutes( defrost mode).Serve immediately!

1 serving, 360 calories


CHOCOLATE SANDWICHES
Ingredients:
1. 2 pieces of wholemeal bread, a small sliced ​​banana, 2 teaspoons( 10 ml) of chocolate powder for making beverages.
250 calories
2. 2 pieces of dietary bread( simple or toasted), 25 grams of chocolate paste.
165 calories
3. Toast( wholemeal bread), slices of orange and a bit of light chocolate mousse.
200 calories
4. A piece of bread from wholemeal flour, 2 teaspoons of strawberry jam or jam( low-calorie), whipped cream, chopped small chocolate bar.
275 calories
5. Crispy breads( 2 pieces), 2 teaspoons( 10 ml) of raspberry jam or jam, chopped chocolate bar.
125 calories

2 pieces of wholemeal bread, salad of allowed vegetables, one of the following ingredients( plus apple or orange):
- 2 tablespoons of cottage cheese
- small sliced ​​banana
- 50 grams of salted tuna

LUNCH OR DINNER( 400 calories)
Use the allowed vegetables without restriction.
- Any ready-made lunch( 400 calories or less)
- Sheep's lamb( 125 grams), hard wheat spaghetti( 215 grams) with sliced ​​tomatoes, 25 grams of grated Eddam cheese, a small bunch of grapes
-50 grams of canned sardines on toast, tomatoes grilled, watercress, orange
- 150 grams of grilled herring, or canned sardines, 2 small boiled potatoes, low-calorie mousse
- Sandwich with well-seasoned beef, 2 tablespoonsa can of corn, 150 grams of potatoes in a uniform, 100 grams of strawberries or raspberries
- 100 grams of liver cooked on a grill, low-fat sauce or gravy with 2 tablespoons of orange juice, 2 boiled potatoes, 2 tablespoons of corn or green peas, apple
- 200 grams of chicken legs( without skin), fried or cooked on the grill, potatoes "in uniform"( 150 grams) with 2 tablespoons of cottage cheese or soft cheese
- 200 grams of any white fish cooked on the grill, 75 grams of mashed potatoeswith milk( with2 tablespoons corn or sliced ​​carrots, 1 apple or orange

DESSERT( 100 calories)
Choose one for each day:
- A quarter of a liter of beer
- A glass of dry wine
- 2 small portions of alcoholic beverage( as inbar) with the addition of soda, tonic and other low-calorie drinks
- Large low-fat biscuit
- Crisp breads( 2 pieces) with cottage cheese and sliced ​​tomatoes
- Average banana

SECOND AND FOLLOWING WEEKS
During these weeks you can eatokolad - 200 calories. Choose a dessert or drink( 200 calories) from the recipes below.