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diet plan that works, the best tool for your health and weight loss journey

Posted Aug 22 2012 2:11am


I was lucky enough to have the chance to observe how my diet affects different people, thanks to the Food concept project. And I can tell you one thing: It is working. Everybody lost weight, their health improved significantly and the cravings for sweets and alcohol vanished extremely quickly. Some of my clients reported 2-4 pounds weight loss during the first week and they continued to lose pounds on a constant steady state (please have in mind that a healthy fat weight loss is no more then 2-4 pounds a week, if you lose more than that it’s probably just water and muscles). And most importantly all of them had much more energy then before and felt no food lacks.

My diet has 5 simple principles, that you should follow along in order to succeed in your health and weight loss journey and my only advice to you is: If you want to be fit and slim forever – make the change slowly. Don’t rush into the diet and change everything about your routine at once, because you won’t make it. Take your time with it. Embrace it. Make it your lifestyle, not just another diet…

Go green!

You should eat only natural foods, the way Mother Nature is giving them to us!
No more pre-packed foods or ingredients, no store bought sweets and breads, no trans fats and no refined foods. You will get a list with permitted and prohibited ingredients, follow it.


Variety is a key factor! And I mean a huge variety of all kinds of products – variety in vegetables, fruits, grains, nuts, even meats. The idea is to get all needed minerals and vitamins from food alone, or at least to try. This means rotating everything. You should eat a different salad every day, a different fruit, a different nut and a huge assortment of meats and fish (if you are omnivorous).

Eat often!

You need a minimum of 5 meals per day to stay fit and look good. It’s not because of your metabolism or anything. It is to help you stay full and satisfied. Most people make the mistake of eating only 1 or 2 times per day. It is a personal diet sabotage in my eyes, because when it is time for dinner you are so hungry that you can eat whatever you see in a huge quantity. But, if in time for dinner it is your 5-ft meal for the day, you are less hungry and you can eat a normal sized balanced meal and feel good with it.

Drinks are important!

Be careful with the artificial drinks. Most people don’t count what they drink when trying to lose weight and this is what makes them fail. All carbonated drinks, diet drinks, cappuccinos and milk must go away. Drink only natural beverages – water, fresh juices, green smoothies, lemonades, natural milks, coffee and tea. And remember – you need a minimum of 2 liters of water per day!


In order to burn fat your body needs muscles. After the age of 25 you lose 250 gr. of muscles per year and gain more fat more easily. To stop losing muscles you have to exercise at least 3 times per week. It is just as simple as that.

The diet:

Before breakfast

* 1 cup of water with 1/2 freshly squeezed lemon juice
Tip! You can read why here .


* fruits, 1 or 2 pieces of mono fruit or 1 bowl of berries
* 150 gr. of yogurt with 1 tsp honey
* 300 ml green smoothie with fruits and vegetables
* 150 gr. gluten free oats with dried or fresh fruits
Tip! Always prefer the green smoothie and try rotating the greens in it.

Mid-morning snack

* fresh juice made with vegetables and greens or fruits


* multicoloured salad* with home made dressing, 300 gr.
+ vegetables cream soup, 300 gr. or
+ 2 organic eggs (omelette, pouched or scrambled)

Tip! Stick to the salad + soup routine for best weight loss results. The soup should be all vegetables and no potatoes and rice, use zucchinis for thickening instead. Try with raw cold ones in the summer and warm simmered in the colder months.

Mid-afternoon snack

* , preferably raw, 80 gr.


* multicoloured salad* with home made dressing, 300 gr.
* 1-2 times per week – baked, grilled or steamed vegetables like broccoli, brussels sprouts, aubergines, zucchinis, cauliflower, etc with herbs and spices, 300 gr.
* 3 times per week, every other day – fish, sea food, poultry, meat 150 gr. + 150 gr. non-starchy vegetables side dish
* 1-2 times per week – whole grains like quinoa, wheat, amaranth, etc and brown rice, 150 gr. + 150 gr. non-starchy vegetables side dish
* 1 time per week – beans like chickpeas, beans, lentils, 300 gr.

Dinner for vegans

* multicoloured salad* with home made dressing, 300 gr.
* 2 times per week – baked, grilled or steamed vegetables like broccoli, brussels sprouts, aubergines, zucchinis, cauliflower, etc with herbs and spices, 300 gr.
* 3 times per week – whole grains like quinoa, wheat, amaranth, etc and brown rice, 150 gr. + 150 gr. vegetables side dish
* 2 times per week – beans like chickpeas, beans, lentils, 300 gr.

Tip! Prepare your vegetables in advance, washed and cut in glass containers in the fridge. That way you won’t skip the salad if you are too tired to make a new one. Or try the new “salad in a jar” concept, you might like it.


* eat often, 4-5 times per day
* follow the proper food combining, especially if you are omnivorous
* drink enough water, at least 2 liters per day
* love your greens! Always drink at least one green juice/smoothie per day and a big green salad before the main meal
* rotate, rotate and then do it again

Multicoloured salad:

First add the base by cutting green leafy vegetables (kale, lettuce, spinach, ruccola, etc)
Then add one filler – cucumber, zucchini or avocado
Add at least one color – carrot, pepper, radishes, tomato, beet root, fennel, etc
Add fresh herbs – parsley, garlic, wild green onion, green onion, mint, basil, etc
Add an accent, optional – dried berries, olives, pomegranate, sesame seeds, flax seeds, etc
Add sprouts, optional
Add raw nuts to your lunch salad to make it more fulfilling, optional.

Sample multicolored salad 1:
150 gr. spinach, cut into small bites
50 gr. zucchinis, sliced into cubes
70 gr. beet root, grated
10 gr. parsley, cut into small bites
20 gr. walnuts, crushed into small bites

Sample multicolored salad 2:
180 gr. mixed leafy greens, chopped
50 gr. avocado, sliced into cubes
50 gr. carrots, grated
10 gr. wild green onions
10 gr. sesame seeds

Home made dressings for the multicolored salad
Option 1: extra virgin olive oil, apple cider vinegar, raw honey and himalayan salt
Option 2: avocado, spring water, lime juice and himalayan salt
Option 3: soaked cashews, spring water, lemon juice and himalayan salt

Fats and oils:
  • for salads and raw meals – extra virgin cold pressed oils, avocado and raw nuts
  • for cooking – coconut oil, organic butter, ghee, organic animal fats
  • for health – omega-3 fish or flaxseed oil & omega-6 evening primrose oil

AVOID – trans fats, refined fats, store bought seasonings, fried foods

  • 2 liters water per day
  • green and herb teas
  • coffee, 2 cups max
  • natural milks like organic soya, rice, coconut and nuts milk
  • red wine and occasionally other alcoholic beverages

AVOID – carbonated drinks (pop and diet ones), pasteurized animal milk, cold drinks with meals, alcohol every day

  • fruits, dates and raw dried fruits
  • stevia, raw honey, maple syrup

AVOID – sugar, chemical sweeteners, high fructose corn syrup

  • himalayan salt
  • LoSalt, low sodium
  • sea salt

AVOID – table salt

  • always eat whole grains and try to limit gluten
  • gluten free grains – quinoa, rice, organic corn, amaranth, buckwheat, millet, oats, sorghum

AVOID – white floor and it’s products


This diet is not for athletes, people who exercise on a daily basis, pregnant and nursing women, and people with health issues. If you have a specific condition that needs to be taken into account or just need health evaluation, please contact me or any other nutritionist for adjustments and a personal diet regime.

You can reach me at nadia at I make consultations in my office, via e-mail and via skype. The price is 100 lv / $65 / 50 euro

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