If you and you take care to monitor your eating normally, then all you do is eat more healthy and natural as possible. Your diet should add, fish, chicken, vegetables and vegetables should be part of your regular meals, always cooked baked, boiled, or wrapper to iron, avoid fried and battered.  We recommend continuing this weekly menu: MONDAY Breakfast: tea or coffee, 2 slices wholemeal bread with 50g. Non-fat cheese. Lunch: green salad, asparagus, tomatoes and 4 olives, 150g. Steak and 1 fruit. Dinner: Vegetable soup, 150g. boiled fish and 1 yogurt. TUESDAY Breakfast: orange juice and 2 toast with butter and honey. Lunch: salad with apple and cabbage, 150g. Grilled chicken and 1 fruit. Dinner: 100g. ham, baked eggplant and pepper and 1 fruit. WEDNESDAY Breakfast: tea or coffee, 2 toast with butter and jam

light. Food: carrots and watercress salad, rice with vegetables, 40g. Parmesan cheese and 1 fruit. Dinner: mashed vegetables, tortilla garlic and 1 fruit. THURSDAY Breakfast: orange juice and 2 small buns integrals. Lunch: salad of lentils, tomato and capers or pickles, fish fillet to the iron and fruit salad. Dinner: boiled vegetables with 1 potato, 100g. Baked cod with vegetables and yogurt. FRIDAY Breakfast: coffee or tea, 2 slices bread with butter or light margarine. Lunch: salad with tomato, low fat cheese and onion, 150g. Grilled turkey and 1 fruit. Dinner: salad of shoots, carrots and onions, grilled fish 150g.de and 1 fruit. SATURDAY: Breakfast: tea or coffee, 2 whole-grain toast with light butter or margarine and honey. Lunch: baked artichokes, grilled beef with vegetables and fruit. Dinner: mashed zucchini, 2 boiled eggs, 1 can of tuna and yogurt. SUNDAY Breakfast: coffee or tea, orange juice and 2 small buns integrals. Lunch: baked vegetables or foil, meat with mushrooms and 1 custard. Dinner: white asparagus with light mayonnaise, spinach tortilla and 1 low fat yogurt. Follow a diet is not easy task and not have the patience to follow to the letter marking the regime to make it more bearable we give the following suggestions: Weigh yourself when you decide to start losing weight and not do it again until next week if it can be the same day at the same time. It is important not to skip meals, and especially to chew food thoroughly. At lunch, forget about work and problems, focus on your diet and do it right. If you feel tired and have no time to overcome, leave your diet or begin it later.