Dietary recommendations

Permitted and recommended foods:

- Foods rich in monounsaturated fats: olive oil, hazelnuts, almonds.

- Foods rich in omega-6 polyunsaturated fats: hazelnuts, almonds, nuts, sunflower seeds, and seed oil (corn, soybean, sunflower, flax, etc.).

- Foods rich in omega-3 polyunsaturated fats: seeds and oil of flax, nuts, and fish, especially blue fish (tuna, sardines, mackerel, salmon, trout, carp, etc.). We recommend eating fish 2-3 times a week.

- Poultry: chicken, turkey and pheasant, skinless (fat is mainly localized under the skin).

- Fiber: vegetables, fruits, legumes, cereals, bread, etc.



General tips:

- Despite the limitations advised in the diet, it is possible to make a variety of meals with only the foods allowed. It is recommended to change daily the type of food and its preparation form.

- When cooking, all visible fat from meat should be removed, and remove skin from poultry.

- It is recommended roasting or grilling meat instead of frying. If you fry, should be done with oil seeds (corn, sunflower, soybean, etc.) or olive oil.

- Seasonings should not be used. It is recommended to add little salt to meals. Instead, vinegar or lemon juice can be used. You may give  flavor to meals with onions or garlic.

- It is advisable to consume fresh vegetables, but without accompanying fats like butter, cream, mayonnaise or other sauces.

- Alcoholic beverages should be rejected, especially liqueurs and hard beverages, because significantly increase the amount of calories in the diet.

- You have to eliminate desserts, ice cream, chips and similar products packaged as they often contain saturated fats and salt. The dessert must always be one or more pieces of fruit, without cream.

- It is necessary to avoid obesity. If you already suffer it, you should follow a diet low in calories.

                   muscle mass