“Of the fashion diets, carbohydrate-reduced, often almost carbohydrate-free diets are the most popular, most people give up carbohydrates in the long run,” begins dietitian Dorottya Szarka. “You wouldn’t think so, but it’s not really carbs that are the biggest problem, it’s excessive but almost imperceptible fat intake. The long-term secret to losing weight is to consciously restrain your fat intake. However, if you want to achieve fast weight loss in a short time, you may want to reduce your intake of both carbohydrates and fats. ”

The body’s number one source of energy is carbohydrates, so if you roughly deprive yourself in the long run, it will have harmful consequences: you will be irritated, tense, your brain will slow down because you do not get enough energy, your liver will become vulnerable and your digestive systems will need fiber-rich cereals. Your body needs carbs to function properly – take it in until lunch to lose weight. Fat is also needed, but it should not be consumed in large quantities either.
“The SOS diet can bring you effective, fast, spectacular weight loss in just a week – but it’s important to plan ahead for what you eat. You also need to know that a diet based on hard carbs and fats is unsustainable in the long run, but it’s perfect for starting your weight loss, learning the basics, and not overdoing your fat and carbs intake in the future, says the dietitian. “If you are overweight, don’t expect to lose all the extra pounds in a week, but your weight loss will start from day one. If you also reduce your carbohydrate and fat intake, your body will reach for your fat stores, the fat pads, to gain energy. ”

“During a one-week diet, you can get rid of 2-3 pounds. If you then continue to eat using the principles and tips, paying attention to your fat and carbohydrate intake, you will have approx. In 1-2 months, you can transition to a long-term eating system and achieve additional, albeit slower, weight loss. Be sure to raise your carbohydrate intake, you can also consume carbs in the afternoon and evening, but for long-term weight loss, eat a salad, garnish and bread-free dinner for 4 out of 7 days, ”the dietitian advises.
Consciously select the ingredients in the store, watch the ingredients, read the labels on the products.
Avoid refined carbohydrates, sugar, pastries, sweets, sugar-fortified foods.
Use a 0 calorie sweetener, e.g. stevia, erythritol.
It is forbidden to consume jam or dried fruit.
Eat high in fiber because fiber slows down the blood sugar-raising effect of carbohydrates and also benefits your digestion.
Don’t fool around with carbs, but really reduce them! Eat less real carbs, don’t replace them with low-carbohydrate foods because they are often very high in fat. Compare food labels!

Not only quality but quantity matters! 1 palm of meat, 1 slice of bread, 1 handful of garnish should be the maximum.
Choose lean meats, it also reduces fat intake, such as skinless poultry, pork legs, loins, game.
Make your own meals and also pay attention to how you cook: 1 slice of meat is needed for 1 teaspoon of fat! Grill, bake in a baking bag or grilled.
Buy low-fat milk and dairy products: milk should be a maximum of 1.5%, yogurt, kefir 1.4%, cottage cheese should be less than 3% fat, cream 10%. Choose light cheese, yolk, sour cream, and leave it during the diet.
Tuna, cod, sardines are recommended, and if you buy canned food, choose the oil-free version.
Eat lean poultry instead of salami.
Cover your fat intake from a healthy source: a closed handful of oily seeds a day will fit into any diet.
If you eat eggs, eat 1 egg yolk a day, you can safely go for more protein.
In the afternoon, for a snack or before a workout, you can safely eat a portion of fruit – yes, it has carbs in it, but you’re not going to gain weight from that amount.
For weight loss, feel free to increase your physical activity: interval workouts are very effective in boosting your metabolism.
Forget the scales, you don’t have to look at your weight every day.
Remember to take vitamins C and D. The average person does not need an extra protein supplement most of the time. If you want to increase the effectiveness of your diet with some fat burner, choose L-carnitine that also contains caffeine.
1-2 coffees a day without sugar (with sweetener), 1 dl of “normal” milk – if you drink more milk than this, pour it over unsweetened vegetable milk. Alcohol, on the other hand, is a blacklist!
Minimize salt intake, if possible, do not salt.

– Take 3-4 hours between meals.

– If you are very hungry, you can snack on 5-6 oily seeds, 1 glass of lean cottage cheese, or 1 smaller apple.

– Bread, meat, cheese portion (if the topping): 1 palm slice, finger thick.

– You can eat 2 fingers of cheese if you eat it for ten hours or a snack.

– Use 1 teaspoon of fat (coconut fat, sunflower oil, flaxseed oil) for cooking.

– The garnish should be even for a handful of cooked food.

– 1 glass of dairy products (cottage cheese, yogurt, kefir ).

– A minimum of half a plate of salad and fresh vegetables (pickles can go, but only unsweetened!).

– Half a handful of oilseeds (walnuts, almonds, cashews, hazelnuts).


Breakfast: California paprika scrambled eggs (1 yolk, 3 proteins) + rye bread + sauerkraut

Ten o’clock: banana smoothie with coconut milk and cinnamon from 1 medium banana

Lunch: Currys with chicken breast + celery carrot puree + boiled millet

Snack: skim curd + apple

Dinner: broccoli cream soup (blended with skim milk) + 2 tablespoons grated light Trappist


Breakfast: yogurt circled with skimmed cottage cheese + wholemeal bread + fresh vegetables

Ten o’clock: grated carrots + grated beets + almonds

Lunch: grilled roast cheese + green pea soup (1 tablespoon thickened with wholemeal flour)

Snack: boiled egg (1 yolk, 2 protein) + mixed salad mix

Dinner: 1 serving of canned tuna (soaked in brine) + orange baby spinach salad


Breakfast: banana-cinnamon porridge (half a glass of oats, 1 banana, erythritol, cooked with water)

Ten o’clock: 1 glass of kefir + 5 bran biscuits

Lunch: pork loin smeared with light cream cheese + oven-baked steak potatoes (2 handfuls) + tomatoes

Snack: cashews + apples

Dinner: egg white omelet (3 proteins) + boiled carrots, boiled cauliflower


Breakfast: 3-4 slices of chicken breast ham + rye bread + vegetables

Ten o’clock: cottage cheese pumpkin smoothie from half a glass of cottage cheese, 1 handful of pumpkin

Lunch: fried liver with apples + boiled buckwheat

Snack: light mozzarella (half bag, 50 g) + walnuts

Dinner: chicken breast with parsley + boiled brussels sprouts + tomatoes


Breakfast: coconut millet porridge (1 tablespoon coconut, half a glass of millet dry)

Ten o’clock: 3-4 slices of chicken breast ham + 5 bran biscuits + vegetables

Lunch: eggplant stuffed with cottage cheese and bulgur (3 tablespoons)

Snack: peanuts + orange

Dinner: chicken cream soup (with cooking cream, without flour)


Breakfast: light mozzarella (half bag, 50 g) + wholemeal bread + vegetables

Ten o’clock: walnuts + apples + 1 glass of skim yogurt

Lunch: tuna wholemeal penne (1 canned in brine) + boiled broccoli

Snack: carrot + turnip + light Trappist (50 g, approx. 2 fingers)

Dinner: pumpkin cream soup (with cooking cream, without flour) + 2-3 slices of chicken breast ham


Breakfast: sweet curd (erythritol) + rye bread

Ten o’clock: boiled eggs (1 yolk, 2 proteins) + 5 pieces of Abonett + sauerkraut

Lunch: turkey breast with yogurt + thyme beets and sweet potatoes (2-2 handfuls)

Snack: almonds + 2-3 slices of chicken breast ham

Dinner: egg white omelet (3 proteins) + boiled zucchini, boiled carrots


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