Monday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  Smoothie with half cup strawberries or any berries with 1 cup natural soya milk or  half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Chaguo la Fish or Chicken iwe BBQ or steam or even fried ni chaguo lako with salad. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5 unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Tuesday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  1 Weetbix with half cup low fat milk. Kama huna weetbix, kata half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Unaweza tengeneza omellete au chemsha mayai mawili kula pamoja na salad pia kama unaweza unaweza kuweka na vipisi kidogo vya tuna weka kiwango chako ila usizidi sana. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5 unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Wednesday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  Smoothie with half cup strawberries or any berries with 1 cup natural soya milk or  half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Chaguo la Fish or Chicken iwe BBQ or steam or even fried ni chaguo lako with salad. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5 unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Thursday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  1 Weetbix with half cup low fat milk. Kama huna weetbix, kata half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Chaguo la beef or red meat yoyote iwe BBQ or steam or even fried ni chaguo lako with salad. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5 unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Friday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  Smoothie with half cup strawberries or any berries with 1 cup natural soya milk or  half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Unaweza tengeneza omellete au chemsha mayai mawili kula pamoja na salad pia kama unaweza unaweza kuweka na vipisi kidogo vya tuna weka kiwango chako ila usizidi sana. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5oclock unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Saturday or Sunday: Chagua siku moja au zote mbili kwa wale ambao hawana kilo nyingi za kupunguza manaweza jiachia siku zote 2. Ila kwa wale ambao mnataka kupunguza kilo nyingi nawashauri kuchagua siku moja kama ukichagua Saturday ina maana diet yako inaanzia Sunday kama ukichagua Sunday ina maana diet yako inaanzia Monday.

Saturday or Sunday:

Asubuhi ukiamka kunywa maji half litre kwa mara moja. Ukiweza uvugu uvugu kama uwezi kawaida, mi nakunywa kawaida.

Breakfast:  1 Weetbix with half cup low fat milk. Kama huna weetbix, kata half cup fruit and half cup natural yoghurt changanya then itakuwa ndio breakfast yako.

Midmorning: 1 Fruit mi nakula apple au tunda lolote isiwe embe or ndizi maana zina sukari sana

Lunch:  Half glass of natural yoghurt or small natural yoghurt with handful nuts. Almonds best

3-5pm:  Chagua muda wako unaotaka between that time ndio unakula your big meal. Chaguo la Fish or Chicken iwe BBQ or steam or even fried ni chaguo lako with salad. Kwenye salad we unaweza changanya unachotaka wewe ila dressing iwe olive oil mi napendelea olive oil with vinegar au ndimu au limao.

From 5.00pm hurusiwi kula chochote zaidi ya maji. Pia katikati ya siku au baada ya 5 unaweza kunywa green tea lakini usiweke sukari kabisa. Lazima kunywa maji 2 litres kila siku ni muhimu sana. Pia kwa mfano ukisikia njaa katika kabla ya meal unaweza kula nuts kidogo na maana kidogo kutuliza njaa na Almonds ni nzuri sana maana zina faida mwilini na pia zinasifika kwa low calories.

Size ya fish or chicken or meat iwe size ya kiganja chako cha mkono. Salad aina kiwango kula nyingi uwezavyo ila kumbuka usiweke sweetcorn ila unaweza kuweka kijiko kimoja au viwili cha maharage kwa ajili ya vitamins. Mi pia napenda kuweka Ovacado kwenye salad yangu au kwenye smoothie ni nzuri kwa afya. Inasaidia kuleta radha kwenye salad na aina carbs. Wiki zinazofuata unaendelea na mfumo huu ila unaweza kubadili jinsi ya mpangilio wa chakula. All the best…..

Muhimu: Wapendwa usisahau mazoezi angalau 45min kwa hizo siku 6 ambazo uko kwenye diet. Zoezi la kutembea ni zuri sana ila kama una muda unaweza kuongeza muda wa mazoezi na kuamua kufanya mazoezi mengine. Na kwa wale wenymbo ni muhimu angalau mara tano au sita kwa wiki.