Diet to lose weight should not be done carelessly. If done without calculations, the diet will actually have a negative impact on body health.

According to the Merriam-Webster dictionary, diet is generally defined as the food and drink that a person normally consumes every day. So, the first thing that must be taken into account when losing weight is choosing the right diet menu and maintaining a diet.

Quoted from the Diet Clopedia book, the following is a list of food menus for a diet for one week so that the maximum weight loss and the body remains healthy.

Monday

Whole grain bread: Whole grain bread is a good choice for breakfast or lunch. Whole grain bread is nutrient-rich and high in fiber, and can keep you feeling fuller longer. To add flavor, you can add nutritious peanut butter.

Tomatoes: Consume this fruit as a salad or topping on your whole wheat bread breakfast. Tomatoes are a great source of vitamins A, C, iron, protein, phosphorus, potassium and calcium.

Oats: Then as a substitute for rice you can eat oats. Oats are a healthy diet high in fiber, carbohydrates and minerals. Oats can be a substitute for rice that is no less filling.

Tuesday

Brown rice: Brown rice can also be consumed as a substitute for white rice. Brown rice contains high fiber, carbohydrates and protein which are good for endurance and digestion.

Guava juice: Eating guava can help meet fiber and vitamin needs. In addition, guava can also maintain blood circulation function.

Saute vegetables: Use olive oil or low-fat butter to saute various vegetables so they don’t become a source of excess fat. Vegetables are high in vitamins and minerals that can help meet the nutrients your body needs.

Wednesday

Low-fat meats: Use low-fat ingredients to get the benefits of whole protein without increasing your excess fat intake.

Banana: A filling source of vitamins and minerals. Eating 3 bananas a day can make you not hungry again.

Beans and carrots: Add these two vegetables to your lunch menu. Beans and carrots can add fiber, vitamins, and minerals.

Thursday

Potatoes: Can be a substitute for rice as a source of carbohydrates. You can eat potatoes by boiling or steaming them until soft.

Avocado juice: This source of vitamins and minerals can be eaten directly or processed into juice without added sugar. Apart from being rich in vitamins and minerals, avocado is also a good source of fat for the body. Eating avocado can also make you feel fuller for longer.

Salad: Mix a bowl of salad with the vegetables you want then season with olive oil.

Friday

Milk: Can be a breakfast menu. You can consume a glass of whole milk with bread or biscuits.

Cassava: Another source of carbohydrates to replace rice. Cassava has a high carbohydrate content which can make you full just by eating it in small amounts.

Melon: Can be eaten directly or processed into juice without added sugar.

Saturday

Yogurt: A source of protein that can be consumed in the morning or at night. Choose pure yogurt without added sugar so that it doesn’t become a source of excess fat.

Corn: Can be a source of carbohydrates to replace rice by boiling or steaming. You can also make a sweet snack for the lunch menu by adding milk and cheese on top.

Oranges: To meet the daily needs of minerals and vitamins, oranges can be consumed at night as a healthy snack.

Sunday

Fruit pancakes: This delicious dish is not only filling but also a great source of the vitamins, minerals and fiber your body needs. You can replace the sugar in the rolled omelet filling with fruit such as bananas, avocados, or strawberries, to dragon fruit.

Sweet potatoes: An alternative carbohydrate source for lunch or dinner. Sweet potatoes are high in filling carbohydrates.

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