Diet Chart For german diet

German diet is just a diet, developed by a German nutritionist. The diet for those people who want to lose 15 pound of weight in two weeks’ time. This type of diet you should have every day because it includes light food with salad, eggs, spinach, tomato etc. The diet does not include rice, chapattis, or any other Indian heavy meal. Therefore this is only for those people who are overweight and do not have time for daily exercise but want to lose weight. It will reduce the weight within two weeks of time. Therefore more than two weeks no one should continue with the diet plan. Before starting a diet plan we should take doctor’s advice so that we do not come up with any side effect or weakness in our body.

The German diet plan has different food items every day for two weeks.

Some of the food items includes are:

1. Breakfast: A cup of black coffee with one slice of toast, apple juice, carrot juice, unsweetened tea.
2. Lunch: Salad of hard-boiled eggs, spinach and tomato seasoned with olive oil, cabbage, orange, cooked carrot, baked or grilled fish, apple, grilled chicken, and vegetable salad.
3. Dinner: Fruit Salad, grated carrot, lemon juice, green leafy salad, banana, pear.
4. Pros: This is very good diet plan for those want to lose weight. After having the diet every day and half an hour of workout will give you the desired result.
5. Cons: Since the diet is so hard that occasionally you may feel hungry which would lead you to have anything you enjoy eating, it would further mess up with your diet plan.

1. No chewing gum (even the sugar free types)
2. No alcohol, beer, wine etc
3. No milk, sugar or honey are allowed
4. You may use sweetner, lemon juice, balsamic vinegar, onions and sait and pepper for seasoning.
5. No diet cold drinks allowed, only coffee for breakfast 1am-12pm, rest of the day you may drink water or lemon juice
6. Salad consist only of lettuce & cucumber
7. No oil for cooking

Do's & Dont's:

1. Enjoy food diversity : Make use of the diversity of foods and eat versatile. Choose mainly plant-based foods.
2. Vegetables & Fruits : Enjoy at least 3 portions of vegetables and 2 portions of fruit each day. This could also include legumes such as lentils, chickpeas and beans as well as (unsalted) nuts.
3. Favour Whole grain foods :The whole-grain varieties of cereal products like bread, pasta, rice and flour are the best choice for your health.
4. Animal Based Foods : Consume milk and dairy products such as yoghurt and cheese daily, fish once to twice a week. If you eat meat, you should not consume more than 300 to 600 g per week.
5. Choose health promoting fats : Like all fats, vegetable oils provide many calories. However, they also provide essential fatty acids and vitamin E.
6. Reduce sugar and salt intake : Limit the consumption of salt and reduce the proportion of high-salt foods. Be creative in flavouring with herbs and spices.
7. Water is the best choice : Drink about
   1. 5 litres per day. Water or other calorie-free beverages, such as unsweetened tea, are the best choice. Sugar-sweetened and alcoholic beverages are not recommendable.
   2. Eat cooked dishes : Cook food as long as necessary but as short as possible, using little amount of water and fat. Avoid burning the food during roasting, grilling, baking and frying.
   3. Mindful eating & enjoying : Take a break while you eat and allow plenty of time for eating. Eating slowly and consciously promotes enjoyment and the sense of satiation.
   4. Watch your weight & stay active : Combine a wholesome diet with plenty of physical activity. It is not only regular exercise which is helpful, but also an active daily life which includes frequent walking and cycling.

1. Wholewheat bread) – only to be eaten with A SCRAPING of butter/margarine – nothing else.
2. Please note that you need to drink a minimum of 2 liters of water per day.
3. Breakfast:Coffee ( as much as you like, no sugar)
4. Lunch : 2 boiled eggs , cooked spinach ( as much as you like)
5. Dinner : Grilled Steak ( as much as you like)
6. If during the 14 days you consume 1 beer, 1 glass of wine one piece of chewing gum or any extra food, you might as well stop diet because it becomes pointless and the diet will have no effect in this case, you may try again after 3 months.