Less than 100 kcal / 100g ( low calories density ) : fat-free cheese, natural yoghurt with or without fruit, weak beef ( beef file, chicken, fish, sea foods, vegetables and fruit ).
Between a hundred and 200 kcal / 100g ( medium calories density ) : semi-fat cheese, fat fish, eggs, potatoes ( nature or mashed ), vegetables and dry fruit, pasta, rice, cereals that are a little sweet, full bread.
The diet
Monday
Breakfast : coffee or tea, without sweetener ; two pieces of entire cereal bread with low fat cheese.
Lunch : two pieces of baked meat with peas ; 150g yoghurt.
Dinner : plants soup, meat medallion in wine sauce ; fruit compote, without sugar.
Total – 1000 kcal
Tuesday
Breakfast : tea or coffee ; a bowl of whole cereals with milk.
Lunch : 2 bits of baked beef with peas ; 2 kiwi fruits.
Dinner : green salad with lemon and yoghurt sauce.
Total – 950 kcal
wednesday
Breakfast : coffee or tea ; natural yoghurt.
Lunch : 2 slices of turkey meat ( cooked in the cooker ), with green beans ; some fat-free cheese.
Dinner : 1 tuna can ; fruit at your decision ( pears, pineapple, clementines ).
Total – eight hundred kcal
Thursday
Breakfast : tea or coffee ; natural yoghurt ; a bowl of lo-fat cheese.
Lunch : fish filed with rice ; an apple.
Dinner : omelet with tomatoes, garlic and spice ; an orange.
Total – 1000 kcal
Fri.
Breakfast : coffee or tea ; natural yoghurt ; fruits, at your choice.
Lunch : griddled meat, with pasta ; half a grapefruit.
Dinner : fish salad with onion and balsamic vinegar ; tea.
Total – 950 kcal
Saturday
Breakfast : tea or coffee ; natural yoghurt ; a boiled egg and a piece of whole bread.
Lunch : beef goulash ; fruit yoghurt, non fat.
Dinner : tuna salad, without any oil, with corn ; halt a grapefruit.
Total – 1000 kcal
Sunday
Breakfast : coffee or tea ; natural yoghurt ; two thin slices of bacon.
Lunch : 1 piece of pork cooked in the oven and tomatoes ; three spoons of mash ; an orange.
Dinner : veggies soup ; a bowl of cow’s cheese, with red fruit.
Total – 1100 kcal
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