Dr. Borushek weight loss plan
Diet by Australian dietitian Dr. Borushek. Dr. Alan Borushek famous Australian dietitian, author of series of books The Doctor’s Pocket Calorie Fat & Carbohydrate Counter. These books are bestsellers, lots of positive feedbacks were send to Dr. Borushek. Now, explore his diet and tell what do you think of it.
- Breakfast
(1 version approximately 250 calories)
1 small fruit or dried fruits (20 g, 50 calories)
+ cereal high fibre 50 g or 1 cup of porridge + milk (within day norm).
(2 version)
1 fruit + 1 egg or 20 g of cheese or 70 g of cottage cheese (1/3 cups) or 75 g of baked beans + 1 toast or 1/2 muffin + fats (within day norm).
- Dinner (440 calories)
2 pieces of bread (60 g) either 4 toasts or cracker
+ fats (from resolved products)
+ 60 g chicken or turkey or fast veal
Or 100 g tuna in water
Or 70 g salmon
Or 30 g cheese
Or 100 g cottage cheese
Or 75 g riccota cheese
Or 1/2 cups (120 g) low-fat yogurt
Or 200 g yogurt (within day norm)
Or 100 g baked beans
Or 25 g nuts
+ big plate of salad (without fats)
Or 1 fruit
Or 20 g dried fruits.
- Supper (360 calories)
Vegetable soup + 100 g fast meat (weight of cooked product)
Or 125 g chicken breast without skin
Or 90 g chicken feet (without a skin)
Or 150 g fish (without fat)
Or 200 g beans
+ 1 small potato
Or 1/2 cups of rice/pasta
Or 1кус. Breads (+ fats within day norm)
+ vegetable salad without fat
+ fruit
+ low-calorie jelly.
Between food intakes: water, tea, fruit from lunch, supper, crude vegetables, milk. Take multivitamins while on a diet.
Dairy within day (160 calories)
2 cups Skim Milk or 1 1/2 cup of low fat milk
Fats (140 calories)
4 tsp Oil
Or 3 tsp Sunflower-seed oil
Or 1.5 tsp mayonnaise
Or 1/2 avocado or 30 g nuts.
