Hello everyone. With which diet would you agree more, or add or delete something? thank you for any answer
Oils: Limit your oils (unsaturated fat) to between 20 and 50 grams per day.
Saturated Fat: Do not consume more than 15 grams of saturated fat each day.
Red Meat: Do not eat any red meat the first year. After the first year, you may have three ounces of red meat per week. This rule applies to pork and wild game.
Dairy: Any dairy products cannot contain more than one percent butterfat. Clearly, this leaves out butter itself. Any dairy products with any saturated fat should be limited to two servings per day. However, fat-free dairy products are allowed in any amount. Artificial “dairy” products, such as margarine or shortening, are not allowed.
Processed Foods: Do not eat any processed foods containing saturated fat.
Supplements: Do take a daily multivitamin and mineral supplement, along with a capsule containing the equivalent of one tsp of cod liver oil.
Grains: Grains and cereals are allowed, with four servings encouraged; watch for hidden fats in baked goods and in granola.
Eggs: Eggs are allowed, but don’t forget to count the five grams of saturated fat in the yolks.
Pasta and rice: These are allowed in any amount, but whole grain pasta and brown rice are preferred.
Poultry: White meat of chicken or turkey is allowed, as long as it has no skin or visible fat.
Fruits: People should eat least two servings a day of fruit. However, avocados and olives should be limited, due to their fat content.
Vegetables: At least two servings of vegetables a day are part of the Swank Diet (one serving = one cup). You can have unlimited servings.
Fish: All whitefish and shellfish are allowed in unlimited amounts; fatty fish must be counted in daily fat allowance
Coffee: No more than three cups per day of any caffeine-containing beverage are allowed.
Nuts: Nuts and seeds are fine, but must be counted towards daily oil allowance.
German diet plan for a healthy metabolism:
Group 1: Cereals, cereal products, potatoes
200-300g daily 4-6 slices of bread or 3-5 slices of bread and 50 g corn flakes
Every day 200-250 g of noodles or 50-180 brown sugar
Group 2: Vegetables, salads:
Daily 3 portions (400 g) vegetables
Group 3: Fruit
Daily 2 portions (250 g) fruit
Group 4: Milk and milk products
Every day 200-250 g milk + 2 slices of cheese (low-fat products)
Group 5: Meat, sausage, fish, eggs
Weekly 300-600 g meat (low-fat); 80-150 g low-fat fish and 70 g high-fat fish, up to 3 eggs
Group 6: Oils and fats
daily 10-15g oils, rapeseedoil, soyoil, or walnut oil
Group 7: Beverages
Every day about 1.5 litres
Vitamin C per day: 110mg, foods with Vit. C (100 g):
– sweet pepper (117 mg)
– Broccoli (94mg)
– Black currant (177 mg)
Vitamin E per day: 110mg, foods with Vit. E:
– Almonds (26mg)
– Hazelnuts (26 mg)
– Wheat germ oil (151mg)
Vitamin A per day: 1mg, foods with vit. A:
– Chicken egg (0,28mg)
ß carotene per day: 6mg, foods with ß carotene:
– Carrots (7, 6mg)
– Lamb’s lettuce (3, 9 mg)
– Spinach (4, 8mg)
copper per day: 1-1,5mg, foods with copper:
– Cocoa (3, 8mg)
– Black tea (2, 5mg)
selenium per day: 70 microgram, foods with Selenium:
– Tuna (82microgram)
– Chicken egg (10microgram)
– Oat flakes (10microgram)
zinc per day: 10mg, foods with zinc:
– Amaranth (3, 7mg)
– Oat flakes (4, 3 mg)
– Anchovy (1, 4mg)
calcium per day: 1000mg, foods with calcium:
– Kale (212mg)
– Cocoa (114mg)
– Spinach (4, 8mg)
Vitamin D per day: 20microgram, foods with Vit. D:
– Chicken egg (2, 9microgram)
– Tuna (4, 5microgram)
– Mushrooms (1, 9microgram)
– Lettuce (109microgram)
– Parsley (421 micrograms)
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