Diet "Three fists" from Oleg Terna


Oleg turn Devoted many years of his life to the development of the diet "Three fists", which allows you to eat a variety, without wasting time on the preparation of complex dishes. This is not a rigid diet that allows you to quickly lose a few pounds, and a healthy diet system that gives a smooth result of weight loss.

The Three fists Diet does not require calorie counting and food weighing. The amount of food by sight, and should be equal to the size three fists. So, consider the list of recommended foods and diet menu.

List of recommended products

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All recommended products Oleg Turn divided into 4 types:

  1. Vegetables and salads. it is Recommended to consume as many fresh vegetables as possible because they lose up to 70% of their vitamins during heat treatment. Salads are allowed to fill with a small amount of olive or linseed oil, low-fat Greek yogurt or soy sauce. It is also allowed to add olives and olives to the menu, but in a limited number.
  2. Protein products. More just protein give seafood and fish, and continues to this list bird and meat. It is better to give preference to low-fat varieties of fish and lean meat, and choose from poultry Turkey and chicken. Also for the enrichment of the body proteins Oleg Turn recommends to use one percent kefir, milk, cottage cheese and cheese.
  3. Complex carbohydrates. the Most useful sources of complex carbohydrates are buckwheat and oat groats. The second place is occupied by beans, peas and corn, and the third – cereals.
  4. Berries and fruits. These products are great as snacks. Apples, peaches, raspberries, oranges, blueberries and cranberries can be eaten every day. But persimmon, mango, bananas and dried fruits add to the menu in limited quantities.

Important! In no case should be included in the diet of fried foods, alcohol, flour products, semi-finished products, sugar and lemonades. You should also give up mayonnaise, ketchup and other fatty sauces.

List of permitted drinks:

  • Clean water without gases (not less than 1.5 liters per day);
  • Compotes and fruit drinks:
  • Natural juices (not to hurt the stomach, they need to be diluted with water);
  • Coffee (recommended for Breakfast only).

Approximate menu

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The Volume of one meal should be equal to three fists losing weight. Portion sizes may be increased by a maximum of 15%.

Breakfast: boiled egg + vegetable salad

Snack: orange

Lunch: buckwheat + slice of baked chicken breast

Snack: cottage cheese with browned fruits

Dinner: baked fish + 2 cucumbers

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Results

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By adhering To the "Three fists" weight loss system, you will not have to experience hunger. On the contrary, the reviews of those who have tried this diet indicate that there is a lot of food and it is very nourishing, although it contains few calories.

Use this diet can be though all my life, as her diet is made with care about the physical condition and psychological comfort. A week later, the body will gradually begin to get used to the new diet and Wake up the taste for healthy food.

Every week you will lose only 1 kg, but the result will be stable. In addition, during this diet, there is a gradual improvement in the work of the gastrointestinal tract by removing toxins, toxins and carcinogens from the body.

Given diet gives another important advantage – increasing energy levels and improving health. A balanced diet will saturate the body with all the necessary elements.

The Three fists Diet is ideal for those who care not only about appearance but also about their health!

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