1. Breakfast should be dense, but without milk. Milk contains a lot of sugar, which will hasten to be deposited on the stomach in the form of fat. Buckwheat, flaxseed, barley porridge with dried fruits are well suited.

A good solution is flakes: clean, untreated, no additives. Flakes do not have to be boiled, they can also be boiled in boiling water. Barley, buckwheat and wheat flakes are especially good for a relief diet. 100-200 g of cereal with raisins, filled with boiling water, and a glass of freshly squeezed juice is an excellent breakfast.

2. The basis of the diet is slow carbohydrates. Focus on the table of glycemic indexes or on special tables for the Keto diet, try to choose cereals with a low glycemic index (buckwheat, raw brown rice, wild rice, lentils, beans, rice noodles) as a side dish. Forget about white rice – it’s not for relief. The same is true with sushi: don’t trust fitness websites that praise sushi as a dietary product. Sushi is good for gaining mass, but not always.

3. Increase the proportion of fish, meat and seafood in your diet, this is a healthy source of protein and amino acids that will easily fill hunger and never be deposited in fat, plus it will nourish your muscles. Lean fish, shrimp, squid, skinless chicken breast are good. The meat is better steam, you can stew. No smoked meats, sausages, sausages.

4. More vegetable fats. Try to reduce fatty meat foods by replacing fats with vegetable ones. For example, for dinner you can eat a salad of egg whites, shrimp and lettuce seasoned with olive, nut or sunflower oil.

5. Eat dairy selectively. Of the permissible: hard cheeses, low-fat cottage cheese.

6. Eliminate sugar. Sugar is the enemy of relief, since the transport and breakdown of fats occurs only at low blood sugar levels, otherwise insulin begins to be produced, which utilizes excess carbohydrates into fat. A little sweet is acceptable in the form of honey or dark chocolate (at least 70% cocoa).

7. Skip the muffins. It is acceptable to have a little bread made from hard flour. No yeasty pastries, cakes, pies and cheesecakes.

8. Remove food debris. It includes sauces, mayonnaise, ketchup. As a substitute, you can use soy sauce, lemon juice, a little apple cider vinegar. Garbage also includes sugary carbonated drinks, crackers, chips, sweet and salty nuts. You can use a little unsalted peanuts, almonds, hazelnuts.

9. Eliminate starchy vegetables and sweet fruits (potatoes, carrots, grapes, persimmons), because starch is very poorly absorbed.