✅STEP 1: REMOVE THE "FOOD GARBAGE"

• sugar and sugar-containing foods
• white pastries and white flour products
• sausage, sausages, semi-finished meat products
• fast food (french fries, hamburgers, chips, snacks, etc.)
• sweet juices, soda and soft drinks
• mayonnaise, ketchup and unnatural sauces

✅STEP 2: EXCLUDE ALCOHOLIC DRINKS
The second step involves eliminating alcoholic beverages fully.

✅STEP 3: ADJUST DRINKING REGIME

• Train yourself to drink 1.5-2 liters of water a day (this is about 6-8 glasses of 250 ml).
• Drink one glass of water upon waking up.
• Drink one glass of water before meals (20-30 minutes).
• Drink one glass of water before and after exercise.
• Drink one glass of water 30-60 minutes before bed.

✅STEP 4: ADJUST THE POWER MODE

The general diet will look like this:
• Full breakfast (7:00)
• Snack # 1 (10:00)
• Lunch (13:00)
• Snack # 2 (16:00)
• Dinner (19:00)
• Light snack 1 hour before bedtime: kefir, cottage cheese (21:00)

✅STEP 5: TUNE FOR A LIFESTYLE CHANGE

Eating right should be a part of your life, not a temporary phase in weight loss. Tune in to change your eating habits forever.

✅STEP 6: CONSUME HARD CARBOHYDRATES

As part of proper nutrition, complex carbohydrates should be preferred over simple ones.

✅STEP 7: CHANGE THE APPROACH TO THE COOKING PROCESS

This step does two things:
1. Exclude products fried in oil from the menu.
2. Reduce heat treatment of plant products.

✅STEP 8: DISTRIBUTE PROTEINS, CARBOHYDRATES AND FATS DURING THE DAY

✅STEP 9: INCREASE YOUR PHYSICAL ACTIVITY

✅STEP 10: TO EXCLUDE STRESS AND MALFUNCTION