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I am less than 13 years old, I weigh 95 kg with a height of 175 cm. I would love to lose weight, but I don't know where to start. Could you tell me what to eat and what not to eat? Could you please write a diet plan for one day, very simple and uncomplicated.

Plan these meals about every three hours, do not eat between meals, remember to drink water (30 ml for every kilogram of body). Eat breakfast within an hour of getting up and dinner at least two hours before going to bed.

At dinner, avoid foods that are a source of simple carbohydrates (fruit, fruit juices). Turn on physical activity every day.

Sample menu

Breakfast: 2 soft-boiled eggs, two slices of whole grain bread, tomato salad, half a pepper, a few leaves of lettuce sprinkled with lemon juice and olive oil. Lunch: fruit cocktail (any 150 g) and a small cup of natural yoghurt, nuts. Lunch: a portion of meat, fish, preferably baked or grilled without breading, plus salad, any, it is important that it was without the addition of mayonnaise, groats / rice / potatoes. Afternoon tea: a handful of mixed nuts, a glass of multi-vegetable juice. Dinner: mozzarella with tomato, topped with basil pesto or sprinkled with olive oil and sprinkled with basil, a slice of sourdough rye bread.

Remember that our expert's answer is informative and will not replace a visit to the doctor.

Agnieszka Ślusarska

Owner of the 4LINE Dietary Clinic, chief dietitian at the Plastic Surgery Clinic of Dr. A. Sankowski, tel .: 502 501 596, www.4line.pl

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