Low calorie diet rich in calcium

Posted on April 4, 2014 by john in Weight loss and diet plans

Menu APP to lose kilos without losing more bone density

If you are looking to lose weight without damaging your bones, it is important that you make a low-calorie diet rich in calcium. Therefore, I invite you to do different APP menus to help you lose those extra kilos without losing bone density.

Sometimes when you do a diet to lose weight, especially a restrictive diet, you can suffer from a mineral - vitamin deficiency.

To prevent this from happening and harm your bones, it is important to bring into practice a low calorie diet, but rich in calcium. This way you will avoid losing your bone density.

Calcium, magnesium, phosphorus and vitamins A and D are essential for strong bones, but also many of these nutrients can also help you lose weight.

APP menu rich in calcium to lose more kilos
day 1

Breakfast: A glass of skim milk with a tablespoon of oat bran and a handful of almonds.
Mid Morning / Afternoon Media : A fresh fruit / A piece of low fat cheese.
Lunch: A glass of lemon juice ( half water and half lemon juice). Fresh spinach salad with a half cup of amaranth or quinoa, tomato and grated carrot. A fresh fruit.
Snack: Glass of peach smoothie ( prepare it with almond milk )
Dinner: A glass of lemon juice ( half water and half lemon juice). A portion of grilled roast beef fat with two slices of pumpkin gratin oven. A fresh fruit.

day 2

Breakfast: A cup of yogurt with a tablespoon of wheat germ and raisins 4 to 5 strawberries.
Mid Morning / Afternoon Media : A portion of light gelatin / A handful of nuts.
Lunch: A glass of lemon juice ( half water and half lemon juice). Integral with cooked spaghetti ( carrots, green zucchini, peppers and bean sprouts ) plants. A fresh fruit.
Snack: A cup of tea with skimmed milk with a slice of whole wheat toast with cheese spread 0 % fat.
Dinner: A glass of lemon juice ( half water and half lemon juice). A serving of skinless chicken with asparagus salad. A cup of fruit salad with whipped cream light.

day 3

Breakfast : A cup of tea with milk and two slices of whole wheat toast with spreadable white cheese 0 % fat.
Mid Morning / Afternoon Media : A carrot / A piece of low fat cheese.
Lunch: A glass of lemon juice ( half water and half lemon juice). Brown rice with vegetables ( Brussels sprouts, broccoli and red pepper chopped) add a few toasted almonds. A baked fruit.
Snack: yogurt with fruit.
Dinner: A glass of lemon juice ( half water and half lemon juice). A portion of grilled fish with lettuce, arugula and tomato. A fresh fruit.

day 4

Breakfast: One cup of yogurt with a tablespoon of mixture of cereals ( oat bran, rice bran and wheat germ ). A glass of grapefruit juice.
Mid Morning / Afternoon Media : A boiled egg / gelatin A portion of light.
Lunch: A glass of lemon juice ( half water and half lemon juice). Tuna salad, cuckoos and steamed vegetables to taste.
Snack: A cup of coffee with milk and two cookies on brown rice.
Dinner: A glass of lemon juice ( half water and half lemon juice). A serving of meat baked with avocado salad and tomato. A cup of fruit salad.

day 5

Breakfast : A cup of tea with skimmed milk with two slices of bread with cheese 0% fat spreadable sweet light.
Mid Morning / Afternoon Media : Sunflower seeds with salt / A handful of almonds.
Lunch: A glass of lemon juice ( half water and half lemon juice). A soy burger with grated carrot salad. Medium light yogurt.
Snack: A glass of strawberry smoothie (use soy milk ).
Dinner: A glass of lemon juice ( half water and half lemon juice). A serving of chicken breast salad with broccoli gratin with light white sauce. A serving gelatin light.

day 6

Breakfast: A cup of yogurt with a teaspoon of chia seeds ground with unsweetened cereals. Two slices of pineapple.
Mid Morning / Afternoon Media : A fruit / A piece of low fat cheese.
Lunch: A glass of lemon juice ( half water and half lemon juice). Two servings of pudding spinach salad with tomato and mozzarella cheese. A fresh fruit.
Snack: A drinkable yogurt with two rice crackers.
Dinner: A glass of lemon juice ( half water and half lemon juice). A portion of breaded fish ( using oat bran to form a mist ) salad with spinach and beetroot. A cup of fruit salad.

day 7

Breakfast : A cup of latte with two slices of white bread with cheese 0 % fat. An apple.
Mid Morning / Afternoon Media : A portion of light gelatin / A handful of unsalted peanuts.
Lunch: A glass of lemon juice ( half water and half lemon juice). Baked stuffed squash ( pumpkin puree, a slice of cooked ham, cut into small cubes light cheese and white sauce. A fresh fruit.
Snack: A glass of protein shake.
Dinner: A glass of lemon juice ( half water and half lemon juice). A serving of baked chicken with lettuce, tomato and onion. A baked fruit.

This diet is rich in calcium, as it provides fat dairy (to reduce fat intake ) and calcium -rich plant foods such as nuts, seeds, whole grains and fresh vegetables, like spinach and broccoli. Moreover, total phosphorus and magnesium, represented in fish and green leafy vegetables. In the case of vitamin A and D, both are provided by dairy products and vegetables such as avocado.

Remember that PPPs can find many diets low calorie menus and avoid malnutrition have negative consequences to your health. Therefore, avoid restrictive diets and select balanced diets that provide all the nutrients you need. Watch lots choose small plates or cups to measure portions.

Finally, do not forget to perform physical activity. This will not only increase your metabolism, but will strengthen your bones.