DIET LOSE 10KG

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WHEN I WAKEN MID-AFTERNOON SNACK #1

UPor papaya, or watermelon, or
1 cup of melon, 1 cup of melon, or papaya, or watermelon, or
strawberries, strawberries,
ojicama plus 2 almonds or 1 whole walnut or jicama plus 2 almonds or 1 whole walnut

BREAKFAST MID-AFTERNOON SNACK #2

A cup of high-fiber cereal DINNER
+ 200 ml of 2% fat milk, or coconut milk, 4
almonds or 2 whole walnuts and 30 grams of fresh cheese (panela,
1 tablespoon of honey cottage cheese, curd, ranch, etc.), skinless chicken
breast, or tuna in water or 1 egg,
1
SNACK 1/2 MORNING #
11 cup melon, or papaya, or watermelon, or strawberries, corn tortilla toasted on a griddle or baked with ¼ cup of
or jicama plus 2 almonds or 1 whole walnut boiled,
mashed and spread beans
SNACK 1/2 MORNING # ¼ medium avocado (40 gr of pulp)
21 cup melon, or papaya, or watermelon, or strawberries,
or jicama plus 2 almonds or 1 whole walnut ½ cup of vegetables
(you can add potatoes and corn)
LUNCH 2 ounces of bottled
60 grams of natural fruit juice
skinless chicken breast, or tuna in water, or seafood
BEFORE SLEEPING
½ medium avocado (80g of pulp),
or 2 teaspoons of olive oil, 1 cup of melon, or papaya, or watermelon, or
or 2 tablespoons of any dressing strawberries,
or
At least 1 cup of cooked or raw jicama plus 2 almonds or 1 whole walnut
vegetables (like salad) ( minutes before
you can add potatoes and corn)
READ AND FOLLOW ALL THE DIET
Plain water, hibiscus or lemon, tea or coffee without RULES AND THE Q&A VIDEOS
sugar on demand throughout the day

1 cup of melon, or papaya, or watermelon, or

strawberries,
or jicama plus 2 almonds or 1 whole walnut

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 TO . TO/ DIET RULES
t DIET
TO GET THE MAXIMUM DESIRED RESULTS
, COMPLY WITH THE RULES

1. Eat everything listed above: You should not skip a single food; by doing this,
you may lose weight faster, but not in size. In addition, malnutrition can occur, which will cause the weight that had been
lost to gain back.
2. Watch the measurements, not the scale: These programs have the disadvantage of rapid weight loss due to fluid
loss, which can make you forget the main objective. Please remember that this is a body shaping program rather than a
weight loss program; you should reduce measurements overall, but especially in the central part of your body.
3. Eat the 9 foods listed in the diet: It is usual to eat three times a day. If you eat more times (in this case a total of 9),
your weight will go down much faster. Of course, this program is just for quick weight loss, and it is not a life plan. Once
you have lost the desired amount, you can change this menu to one that calls for fewer food intakes.
4. There are no changes in food: Each food has its own particular reactions in the body. For example, tuna helps you
lose weight faster than beef. Follow the directions as much as possible, except when it is specified that changes can be
made (beef, or chicken, or fish, etc.)
5. Do not add “extra” foods to the menu: The program was carefully developed using a spreadsheet, so you must do
it exactly as written, without changing or adding foods. As long as you complete 80% of the program, you will get
satisfactory results. If you alter the program too much, you may even increase the size instead of reducing it.
6. If for some reason you took something “extra”, you will still have to eat what is listed in the diet: Even though
the “extra” foods affect the base formula, do not try to make adjustments on your own. Your best bet is to continue with
the directions as they are marked. If you are adding “extra” foods too often, it means that the caloric value is too low, so
you will need to add a special smoothie (See rule 14) at some point during the day, remembering that the more times you
eat, the faster you will lose weight and measurements.
7. Water is free, but don't overdo it: Some programs recommend liters and liters of water, which is not advisable, as you
can lose minerals, and feel bad. The menu provides approximately 2 liters of water, so you can easily add one more (four
glasses of water). In hot weather, your body will surely ask for more water. You can drink as much natural water as you
like, or flavored with lemon juice, hibiscus flower, tea or coffee.
8. Drink alcohol in moderation: We recommend that you avoid it completely in the first few weeks, as it reduces
motivation and increases eating disorders. Once you have become accustomed to the program, you can add alcoholic
beverages, remembering that they should be consumed in moderation. Those that contain fewer free radicals such as
whiskey, tequila, vodka, and cognac.
9. Apply the program until you get the desired result: The loss of 10 kilograms is achieved between 4 and 8 weeks of
dieting. It is not recommended to continue the program for more than 8 weeks.
10. The changes are Variable: Almost 80% will see a rapid reduction in measurements. On average, you lose one size
per week (equivalent to losing 1.5 to 3 kilograms of body fat). 10% observe more modest reductions (half a size in two
weeks). Unfortunately no reduction program is 100% effective, and 10% will not see any change. Even without changes,
we know that the program will help improve metabolism.
If you don't see any changes, it's worth trying custom programs. These programs will make your body react better to this,
or any other diet. www.boliodiets.com/personalized-plan

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 TO ). TO/
EITHER

h
DIET

DIET RULES

11. The speed of reduction also varies: Some lose weight and measurements quickly (especially men) while others
observe slow but satisfactory changes. Also keep in mind that speed is changing. If you lost two kilograms in the first
week, don't expect to lose another two kilograms in week two, and two more in week three. This is why we ask that you
wait four to eight weeks to see the desired results. Some may take a little longer (especially those who have been on
multiple diets).

14. Watch for signs of malnutrition: Any dietary program can lead to malnutrition, so we ask that you be extremely
careful when implementing this or any other weight loss program. There should be no loss of breast consistency, loss of
buttock consistency, loss of calf thickness, loss of skin softness, or loss of silky hair. Any of these data may suggest
malnutrition, so the amount of food in the menu should be increased.
This is easily done by adding a special smoothie:
• ¼ cup nonfat plain yogurt (4 ounces)
• ¼ avocado pulp (40 grams or 1.3 ounces)
• ½ medium apple or banana
It is always advisable to increase the amount of yogurt in a new intake (i.e. instead of 9 meals a day, eat 10). This will
make your weight go down more slowly, but will prevent it from going up as much as it had gone down.
15. You can do the Diet with the whole Family. This is an excellent decision that helps you feed your family a
balanced nutritional foundation. But keep in mind that children and teens should not eat less than 1,500 calories per day.
If your child or teen wants to eat more than what is indicated or add something extra, they can and should do so. Your
husband can also follow the plan, but it is very low in calories for a man, so the man should add at least one shake a day.
If you have family members with diabetes or high blood pressure, they can also follow the diet, but they must continue to
receive medical care as they may need to reduce their medication.
16. If You Have Any Pre-Existing Conditions, Consult Your Doctor Before Applying the Program
This diet does not cure or treat any disease. It helps control many conditions, but it is not a substitute for medical care.
Continue to follow your doctor's care, even if you experience dramatic changes in your health.

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