Tired of excluding bread from your diet to lose weight? Now this is not required, because nutritionists have developed a sandwich diet. This method includes carbohydrates in the menu, refuting the myth that they are harmful for weight loss. Find out how to lose weight on the sandwich diet and its basic principles.

Diet Principles The food pyramid shows that carbohydrates are important to our diet, but most diets limit their intake. The sandwich diet changes this by putting carbohydrates first. The problem is not the bread, but the fats and additives we commonly use. In this diet, fats are removed, but carbohydrates remain, becoming the main food group.

Carbohydrates provide the energy the body needs without fat, so the body burns fat reserves. The bread is filling, which prevents hunger. To achieve results, sandwiches should be made from low-fat products. Avoid sausages and high-calorie foods. The slow carbohydrates in bread make you feel full, and the low calorie content promotes weight loss.

The goal of the sandwich diet is to return healthy carbohydrates to the diet, eliminating fats and less healthy foods. This guides our eating habits in a healthier direction. For the success of the diet, bran bread is recommended, since white bread does not contain as many nutrients, fiber and vitamins that are beneficial for the body.

Basic Rules

To lose 7 kilograms in 12 days, follow these sandwich diet rules:

1. Basic rule : Eat a sandwich for lunch every day. If desired, you can replace sandwiches for two days with pasta or brown rice with light, natural ingredients (no sauces or ketchup).

2. Ingredients : Use vegetables, fruits and low-fat proteins (lean meats) for sandwiches and for pasta or rice dishes (such as vegetable rice or chicken pasta salad).

3. Dairy : Low-fat dairy is acceptable, such as light cheese on sandwiches or yogurt for a snack.

4. Dinner : should consist of light dishes with a minimum amount of carbohydrates. At night you can eat proteins and vegetables, but not in the form of sandwiches.

5. Portions : Don't go overboard with the number of sandwiches. Use bran bread no thicker than 2 cm and weighing up to 15 g.

6. Prohibited foods : Avoid cookies, cakes and other foods high in salt, sugar, preservatives and fat.

Authorized products

The sandwich diet contains foods that can be eaten at any time and in any quantity. These are mainly fruits and vegetables that fill you up without adding calories:

• tomatoes

• leek

• pepper

• kiwi

• lime

• cucumbers

• mushrooms

• tea or infusion

• black coffee

Prohibited Products

Prohibited foods contain a lot of fat or oil:

• Fried breaded chicken and chips - Skip these and choose light cooking methods with minimal oil.

• Sugar and baked goods are simple carbohydrates that are high in fat and low in nutritional value.

• Fatty foods such as sausage and nuts.

• Pork and red meat are high in fat, choose lean fish.

Sample sandwich diet menu

To achieve the desired results, it is important to follow daily workouts and drink at least 1.5 liters of water per day.

Breakfast:

• Option 1: tea or infusion, wholemeal toast with turkey.

• Option 2: Fresh orange juice and whole grain toast.

Lunch:

• Option 1: fresh fruit.

• Option 2: low-fat yogurt.

Dinner:

• Option 1: green salad with boiled egg, turkey sandwich.

• Option 2: vegetable broth, tuna sandwich, lettuce and apple.

Afternoon snack:

• Option 1: Seasonal fruit cocktail.

• Option 2: low-fat yogurt.

Dinner:

• Option 1: Boiled spinach and turkey omelet.

• Option 2: cucumber puree and baked hake with lemon.

By following these recommendations and eating sandwiches according to the rules, you can lose up to 7 kg in 12 days.