1. Сократите до минимума потреблени

1. Сократите до минимума потребление сахара, или продуктов, содержащих сахар, как конфеты, печенье и пирожные.
2. Старайтесь меньше есть белого хлеба, макарон или риса. Ешьте цельнозерновой хлеб и макароны и коричневый рис. Зерновые культуры должны быть из муки грубого помола и без добавления сахара.
3. Ешьте как можно больше овощей, какие вам нравится, но не ешьте картофель, морковь, кукурузу или горох.
4. Всегда еште фрукты перед едой, если это возможно за 15 минут до еды что-нибудь еще. Некоторые виды фруктов вы должны есть после еды клубника и малина. Пить свежий фруктовый сок, но не коммерчески подготовленный сок, который часто содержит много сахара.
5. Никогда не смешивайте "плохие" углеводы (белый хлеб, макаронные изделия, мука и т.д.) с жирами или маслами во время еды.
6. Пейте столько воды, сколько возможно, и если вы хотите пить алкоголь, выпить немного вина или даже шампанское, но не пиво. И никогда не пить алкоголь без еды.
7. Нужно иметь большой завтрак, с фруктовым соком, мюсли или каши и хлеб из муки грубого помола. Вы можете съесть столько хлеба, как вам нравится, но только за завтраком, никогда во время обеда или ужина. Можно пить кофе, но это лучше, если это кофе без кофеина, и не пить слишком много.
8. Ужин должен быть самым легким из трех ежедневных приемов пищи. И постарайтесь, чтобы он как можно раньше, а не в девять часов вечера.

Результаты (английский) 1:

1. Reduce to a minimum the consumption of sugar, or products containing sugar, like candy, cookies and cakes.2. try to eat less white bread, pasta or rice. Eat whole wheat bread and pasta and brown rice. Crops must be from wheat flour and no sugar added.3. eat more vegetables as possible, what you like, but do not eat potatoes, carrots, corn, or peas.4. always nibble on fruits before eating, if possible for 15 minutes before eating anything else. Some kinds of fruit you need to eat after eating strawberries and raspberries. Drink fresh fruit juice, but not commercially prepared juice, which often contains a lot of sugar.5. Never mix "bad" carbohydrates (white bread, pasta, flour, etc.) with fats or oils during the meal.6. drink as much water as possible, and if you want to drink alcohol, drink a little wine or even champagne, but not beer. And never drink alcohol without eating.7. the need to have a large breakfast with fruit juice, Granola or muesli and wholemeal bread. You can eat as much bread as you like but only for breakfast, never during lunch or dinner. You can drink coffee, but it's better if it's decaffeinated coffee, and not to drink too much.8. Dinner should be the easiest of the three daily meals. And try to make it as early as possible, rather than nine o'clock in the evening.

Результаты (английский) 2:

1. Minimize the intake of sugar, or foods that contain sugar, like candy, cookies and cakes.
2. Try to eat less white bread, pasta or rice. Eat whole grain bread and pasta, and brown rice. Cereals should be wholegrain and without added sugar.
3. Eat as many vegetables, what you like, but do not eat potatoes, carrots, corn or peas.
4. Always eshte fruit before eating, if it is possible for 15 minutes before eating anything else. Some types of fruits you should eat after eating strawberries and raspberries. Drink fresh fruit juice, but not commercially prepared juice, which often contain a lot of sugar.
5. Never mix the "bad" carbohydrates (white bread, pasta, flour, etc.) with fats or oils in foods.
6. Drink as much water as possible, and if you want to drink alcohol, drink a little wine or even champagne, but not beer. And never drink alcohol without food.
7. You need to have a great breakfast, with fruit juice, cereal or porridge and bread from wheat flour. You can eat as much bread as you like, but only for the breakfast, never during lunch or dinner. You can drink coffee, but it is better if it is decaffeinated coffee, or drink too much.
8. Dinner should be the lightest of the three daily meals. And try to get it as soon as possible, instead of nine o'clock in the evening.