Home Food Diet 3 Kilos per Week with the Ülkü List Diet

3 Kilos per Week with the Ülkü List Diet


I want to lose weight, I have to lose weightbut are you one of those who say how? 2 kilos per week with the ideal diet readyfollowing the diet program, easily without being hungryYou can lose 2-3 kilos depending on your metabolism rate.

easy diet list In our program, food alternatives are the theme of kalam. Instead of 1 meatball, you can have 3 tablespoons of legumes or 1 thin slice of cheese, instead of 1 thin slice of bread, you can have 1 tablespoon of soup, 2 tablespoons of rice, pasta, noodles, couscous.

ideal diet list

During the diet, you should exercise for 45 minutes 3 days a week and drink 8-10 glasses of water a day.

ideal diet list

Breakfast (8:30 in the morning)

  • 2 thin slices of white or cheddar cheese 60 grams
  • 3 olives or 1 walnut
  • Deli Tomatoes, Cucumbers, Vegetables, or Low-Fat Menemen
  • 1 teaspoon of honey
  • Green Tea
  • 2 thin slices of whole wheat bread
  • 1 boiled egg 3-4 days a week

Break Lunch 10.30

  • 2 servings of fruit

Lunch 12.30

  • 6 tablespoons of vegetable flour
  • Meat up to 2 meatballs (60 grams) or 100 grams of fried fish
  • fat free salad
  • 2 thin slices of whole wheat bread

Snack 15.00

  • 1 serving of fruit
  • 1 glass of milk or yogurt

6:30 p.m.

  • 1 soup ladle
  • 6 tablespoons of vegetable flour
  • 1 teaspoon of yogurt
  • salad without oil
  • 1 thin slice of bread (rye, oatmeal, whole wheat)


  • 1 serving of fruit
  • 2 wholemeal breadcrumbs

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