The basic rule of good metabolism states: "Eat as much as spend it!" To improve your metabolism and to burn more calories, you must include in its menu of products rich in protein and fiber. We offer you sample a daily nutrition program consistent with these requirements. Being guided by it, you will yourself to change their eating habits.

1) Breakfast: In 200 ml low fat milk (1.5%) Soak for 20 minutes 4 tablespoons oat flakes. Add 1 tablespoon fresh (or frozen) fruit, 1 tablespoon walnuts and 1 teaspoon brown sugar (or honey). Drink a cup of orange juice. Oatmeal are among the products most successfully enhance the metabolism in the first half of the day. They contain a significant amount of fiber, complex carbohydrates and protein. The milk gives you calcium, which is not only beneficial for the bones and prevent excess fat to accumulate in the body;

2) 10 hours: Mix half orange, half apple, 1 fig and 150 g of yogurt (1.5% fat). Drink a glass of mineral water with lemon juice.

3) Lunch: vegetable soup Eat ration (peas, green beans, carrots, cauliflower), to which are added 3 tablespoons cooked beans. Season it with 1 teaspoon low-fat sour cream. Turn on the menu and serving salad 2 cups spinach, 1 stalk spring onion and half a pear. Season it with vinegar. And eat a slice of rye bread. Liquid soups and other dishes not satiate at least energy-more solid food. The bean is rich in fiber, fruit and salad will satisfy your need of cute.

4) Afternoon: blend half a cup of boiled peas and mashed smear obtained with a slice bread. Decorate with paprika

5) Dinner: Mix 1 teaspoon fruit honey, 1 teaspoon sweet mustard, 1 / 2 tsp balsamic vinegar and 1 clove garlic blend. The resulting smear marinade 120 g white fish fillets and let it stand for several hours. Then roast it.

6) Before Sleep: cut the slices of pear. Add 1 tablespoon raisins and sprinkle with 1 tablespoon brown sugar. Seal for 3-5 minutes until sugar is caramelized. In this daily menu contains 1930 kcal.