The guide for losing weight 15kg in 28 days
 

6 tips for weitght loss
1 don't drink calories including sugars soda and fruit juisces
2 drinkwater , especially before and after meals
3 keep healthy food around in case you are hungry
4 use small plates
5 get good sleep
6 lift weight
20 Weight Loss-Friendly Foods You'll Want on Hand
1. Whole Eggs
2. Leafy Greens
3. Salmon
4. Cruciferous Vegetables
5. Lean Beef and Chicken Breast
6. Boiled Potatoes
7. Tuna
8. Beans and Legumes
9. Soups
10. Cottage Cheese
11. Avocados
12. Apple Cider Vinegar
13. Nuts
14. Some Whole Grains
15. Chili Pepper
16. Fruit
17. Grapefruit
18. Chia Seeds
19. Coconut Oil
20. Full-fat yogurt
most of 4 common mistakes
1-under estimate how much you eat
2-feeling obligated to finish your plate
3-doing long tedious exercises
4-expecting results too quicly


HERE THE GUIDE
Important information
1-Make sure to drink plenty of water
2-Vegetables must be steamed or boiled in water without adding any chicken
cubes or broth, but you can add pepper, salt, spices, and onions.
3-Do not use any kind of oils pats of butter or margarine, You can have tea
and coffee at any time but with no sugar ( you can use artificial sweetener)
You can drink one or tow glasses of any diet soda.
4-If you feel hungry, you can eat any quantity of cucumbers, lettuce, or
carrots according to the following guidelines ;**You caneat them only after
2 hours have passed since the main meal. **you can eat only one kind of
these vegetabkes between meals
5-This diet must be followed stricly as specified. If you miss one day you
have to start the diet again for the beginning of the firdt day.
6-Regular exercise is highly recommended-inside or out the house, during
the diet.
7-A numeric weight balance is recommended to give batter reading for
weight loss; the best time to wieght is in the morning after your shower.
You should strictly the diet as is , without replacing the breakfast meal with
lunch or dinner or vice versa
7-At the end of your diet you will feel full even after eating small amounts of
food and you will be able to keep you new wieght for many months and
even many years, but with moderate eating of sugar and
carbohydrates(bread, rice, potato, etc …)
8-You can redo this diet by repeating the first week and the fourth week
twice.



Day 1: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Have as much of one fruit that you like ,
Choose one of the fruits bellow :
Orange, Strawberry, Pears, apples plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat only completely fat free
(Mutton or lamb not allowed)
Cut or Ground

Day 2: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled or boiled only.
Make sure skin is removed
3. Dinner – 2 boiled eggs, green salad(lettuce,
Tomato, green pepper, carrots, cucumber),one slice of toast or pita).

Day 3: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch –one tablespoon of fat free
cream cheese, A slice of toast with tomato.
3. Dinner – Grilled meat(cut or ground), green salad(lettuce,Tomato, green pepper, carrots, cucumber).

Day 4: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch –have as much of one fruit that you like, Choose one of the fruits bellow :
Orange, Strawberry, Pears, apples plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat(cut or ground), green salad( lettuce, Tomato, green pepper, carrots, cucumber).

Day 5: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, broiled vegetables(zucchini, squash, spinach, carrots, green beans, or peas)
3. Dinner – Grilled fish, Shrimp or 1 can of tuna in water.( choose 1 of the

Day 6: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch –have as much of one fruit that you like, Choose one of the fruits bellow :
Orange, Strawberry, Pears, apples plums, Cantaloupe, Watermelon
3. Dinner – Grilled meat(cut or ground), green salad( lettuce, Tomato, green pepper, carrots, cucumber).

Day 7: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch –Grilled or boiled chicken, Boiled or
Steamed vegetables(zucchini, squash, spinach,
Carrots, green beans, or peas) and one orange or grape fruit.
3. Dinner – Boiled or steamed vegetables, (zucchini, squash, spinach, Carrots, green beans, or peas)

Day 8: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch –2 boiled eggs and one orange or grapefruit.
3. Dinner – 2 boiled eggs and one orange or grapefruit.

Day 9: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled meat(cut or ground), green salad( lettuce, Tomato, green pepper, carrots, cucumber).
3. Dinner – 2 boiled eggs and one orange or grapefruit.


Day 10: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled meat(cut or ground), green salad( lettuce, Tomato, green pepper, carrots, cucumber).
3. Dinner – 2 boiled eggs and one orange or grapefruit.


Day 11: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – 2 boiled eggs, one tablespoon of fat free
cream cheese, and boiled or steamed vegetables.
3. Dinner – 2 boiled eggs and boiled or
steamed vegetables.

Day 12: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled or boiled fish or shrimp .
3. Dinner – 2 boiled eggs

Day 13: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled meat, tomato, one orange or
grapefruit .
3. Dinner – Mixture of fresh fruit (orange,
cantaloupe, plum, apples and
watermelon).

Day 14: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled or boiled chicken (skin removed),
tomato, and one orange or grapefruit.
3. Dinner – Grilled or boiled chicken (skin
removed), tomato, and one orange or
grapefruit.

Day 15: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Any kind of fruits, any quantity and time
(excluding grapes, mango, dates, bananas and
figs).
3. Dinner – Any kind of fruits, any quantity
and time (excluding grapes, mango, dates,
bananas and figs).

Day 16: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Any kind of boiled or steamed vegetables
and any kind of green salad, any quantity and
time.
3. Dinner – Any kind of boiled or steamed
vegetables and any kind of green salad,
any quantity and time.

Day 17: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Any kind of fruit and boiled or steamed
vegetables with any kind of green salad, any
quantity and time.
3. Dinner – Any kind of fruit and boiled or
steamed vegetables with any kind of
green salad, any quantity and time.

Day 18: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Grilled or boiled fish or shrimps any
quantity, anytime with lettuce.
3. Dinner – Grilled or boiled fish or shrimps
any quantity, anytime with lettuce.

Day 19: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – Any kind of fruit and boiled or steamed
vegetables with any kind of green salad, any
quantity and time.
3. Dinner – Any kind of fruit and boiled or
steamed vegetables with any kind of
green salad, any quantity and time.

Day 20 & 21: 28 Day Diet
1. Breakfast
 ½ Orange or Grapefruit -
 1-2 Boiled Eggs -
2. Lunch – One kind of fruit is permitted and you
have to choose one of the following (apples,
pears, plums, apricots & guava) for two
consecutive days in any quantity and at any time.
3. Dinner – One kind of fruit is permitted and
you have to choose one of the following
(apples, pears, plums, apricots & guava) for
two consecutive days in any quantity and at
any time.


Day 22: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day as you wish.
 4 pieces of grilled meat (no fat) or 4 pieces of boiled meat or ¼ of boiled or grilled
chicken (no skin).
 3 tomatoes and 4 cucumbers
 One can of tuna in water
 One piece of toast or ¼ toasted Arabic bread (pita)
 One orange or grapefruit

Day 23: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day of as you wish.
 2 pieces of grilled meat no more than 18 ounces or 200 grams.
 3 tomatoes and 4 cucumbers
 One piece of toast or ¼ toasted Arabic bread (pita)
 One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
 One orange or grapefruit

Day 24: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day as you wish.
 One tablespoon of fat free cream cheese.
 One can of tuna in water
 2 tomatoes and 2 cucumbers
 One piece of toast or ¼ toasted Arabic bread (pita)
 One orange or grapefruit

Day 25: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day as you wish.
 ½ boiled or grilled chicken (no skin).
 3 tomatoes and 4 cucumbers
 One piece of toast or ¼ toasted Arabic bread (pita)
 One fruit (apple, pear, guava, or one slice of cantaloupe or watermelon)
 One orange or grapefruit


Day 26: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day as you wish.
 2 boiled eggs.
 One head of lettuce and 3 tomatoes
 One orange or grapefruit



Day 27: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day of as you wish.
 2 chicken breast (grilled or boiled – no skin)
 One teaspoon of fat free cream cheese.
 2 tomatoes and 2 cucumbers
 One piece of toast or ¼ toasted Arabic bread (pita)
 One orange or grapefruit


Day 28: 28 Day Diet
During this week you can have only the specified quantities for each day but you can eat
it in any combination or at any time of the day as you wish.
 One tablespoon of fat free cream cheese.
 One can of tuna in water
 2 tomatoes and 2 cucumbers
 One piece of toast or ¼ toasted Arabic bread (pita)
 One orange or grapefruit


AT the end I hope that help you.