The Big Breakfast Diet, A formula: 1. 7 servings protein (2 must be milk or yogurt based) 2. 2 serving carbohid 3.

2 servings fat before 9 a.m Start eating within 15 minutes of getting out of bed. You dont have to consume your entire breakfast then, but do finish by 9 a.m. to optimize the effects of hormonal shifts tied to sunlight and darkness. The morning meal should provide at least 600 calories (and up to 850 calories), including seven servings of protein... three servings of carbohydrates... two servings of fats... and one serving of sweets. Include two servings of low-fat dairy among your protein foods. Dairy products contain nutrients that accelerate metabolism. For carbs, choose whole grains, fruits, vegetables and legumes (rather than refined carbs, such as foods made with white flour). This stabilizes blood sugar and insulin levels, keeping hunger at bay and promoting fat loss. Dont skip your sweet. A morning sweet raises levels of the feel-good neurotransmitter serotonin and fends off carb cravings. Sample breakfast #1: Shake made with soy milk, whey protein powder, vanilla extract and cinnamon... scrambled egg whites with cheese and lean ham... cereal with milk... whole English muffin with almond butter... mini-cupcake. Sample breakfast #2: 2 servings of low-fat milk or a yogurt smoothie with whey protein powder and chopped fruit... whole-wheat tortilla with 3 ounces of chicken, 2 ounces of cheese, tomatoes and mushrooms sauted in 2 teaspoons of butter... pumpkin muffin. THE REST OF THE DAY Eat lunch by 2 p.m. even if youre still full from breakfast -- this wards off hunger later. Lunch should provide 350 to 400 calories, including: 5 servings of vegetables 3 servings of protein... 1 serving of fruit. Sample lunch: 3 ounces of broiled salmon marinated in yogurt, cilantro and mint... medley of roasted vegetables... one-half mango. Dinner should provide 150 to 200 calories, including: 2 or moreservings of vegetables 2 servings of fruits

0 to 3 servings of protein. Sample dinner: Spinach salad with chopped vegetables and goat cheese... cantaloupe... orange juice. What if youre just not hungry in the morning... or cant imagine eating so light at night? Try the Big Breakfast Diet for two weeks, Dr. Jakubowicz suggested -- your body will soon get into the habit and weight will start coming off. ONE SERVING EQUALS...
1 ounce = 28.3495231 grams 1 ounce = 29.57 ml

Protein: Fats: 1 teaspoon butter, oil or salad dressing... 1 Tablespoon cream, cream cheese, reduced-fat margarine or fat-free salad dressing... 5 large or 10 small nuts... 1 teaspoons nut butter. 28,3g (1 ounce) carne magra (lean meat), frango (poultry), fish or cheese... 1 egg or 3 egg whites... 227g ou 237ml (8 ounces) low-fat milk or soy milk... 170g (6 ounces) low-fat yogurt... 5 large nuts (almonds, cashews, pecans)(amndoas, castanhas de caju, nozes) 10 peanuts (amendoins) ... 1 teaspoons nut butter (manteiga amendoim)... 3 Tablespoons sugar-free whey protein powder.

Carbohydrates/whole grains: 1 slice bread... bagel, English muffin Pita tortilla... cup cereal or cooked barley, bulgur or quinoa... cup cooked rice or couscous.

Carbohydrates/vegetables: 1 cup chopped raw or cooked low-sugar vegetables (such as asparagus, broccoli, lettuce or squash)... cup chopped raw or cooked higher-sugar vegetables (such as beans, carrots, peas or sweet potatoes).

Carbohydrates/fruits: grapefruit, mango, papaya or other medium-sized fruit... 1 apple, orange, peach or other small fruit...

1 cup berries... 2 Tablespoons raisins... 3 prunes (ameixas)... cup juice.

Sweets: 2 small cookies... 2-inch-square brownie or cake... mini-muffin small donut... cup frozen yogurt or pudding... 42,5g (1 ounces) chocolate.

it's not any big breakfast that will keep you feeling full all day. You start eating breakfast within 15 minutes of rolling out of bed, and no later than 9 a.m. (or 10 a.m. in fall and winter). Eat lunch by 2 p.m. (3 p.m. in fall and winter), and dinner a few hours later. On you can eat any foods you want. Ice cream, pizza, donuts -- all are fine for breakfast as long as you eat them along with foods rich in protein and fiber. Follow the plan, Jakubowicz says, and you can lose up to 25 pounds(11,34kg) in 30 days. 600 calories for breakfast and another 600 calories divided between lunch and dinner.