Body Mass Index (BMI) is a measure of relative body fat, which is associated with growth and weight of the person. For example, BMI man, weighing about 82 kg and has a height 165 cm is 30. Check on the table, what is your BMI. Find the intersection of row and column corresponding to your height and weight. If your BMI is equal to or greater than 27, possibly Xenical - this is what you need.

• Vegetables – raw vegetables with tomato sauce (broccoli, green beans, carrots, celery, lettuce, mushrooms, cauliflower, cucumbers). Buy a package of carrots and a package of cottage cheese or tomato sauce a week and put it all in the fridge.
• Fresh fruit according to season.
• Dried fruits – raisins, prunes, raisins, dried apricots, dried pears and apples.
• Low-calorie “Jello” (trade name of a concentrate gel)
• Smoothies. For their preparation, mix fruit juice and small pieces of fruit, pour everything into a paper cup, put a stick on the ice cream and freeze it all and keep up to the moment when you’re hungry.
• Low-calorie drinks, prepared by mixing fruit juice with seltzer water and crushed ice.
• Bun with a thin layer of cream cheese with low fat or marmalade.
• One or two cookies with no fat and a glass of skim milk.
• Spicy rice cake.
• Popcorn without the fat.
• Zagotovte different fruits in the refrigerator, cut into slices.
• Fried tacos with salsa (sauce).
• Unsalted pretzels with mustard.
• Flan.
• Popcorn (cooked without oil)
• Corn cob, roasted on the fire (no butter of course).
• Fruit blend, made from fruits, skim milk or yogurt with low fat content.
• Canned fruits in their own juice.
• Cornflakes and skim milk – who said it was only for breakfast?
• Breakfast with low fat / corn cob.
• Rice cake sprinkled with cheddar and covered with a 30-gram piece of cheese with low fat content.
• A small jar of vegetable juice.
• A handful of dry pretzels.
• A handful of rice crackers with low fat content.
• Baking whole grains.
• Packing the finished pudding with low fat content and a couple of crackers. The taste sensation is the same cake dessert, but contains much less fat!
• Jar of canned vegetable soup with low fat content (one of the best – the firm Campbell).
• Baked potato with yogurt that contains little fat, a pinch of salt and chives.
• A cup of rice, sprinkled with low-fat cheese and cinnamon.
• Mineral water with a slice of lemon! Drink at least a glass of water with any of the above snacks!

To maintain good health on the day the person is required
about 40-50 grams of fat. However, many of us consume two
times greater than the specified amount. During the reception, Xenical is important
reduce the amount of fat consumed. Here are a few
ways to reduce the amount of fat in cooking food, but not at the expense of its
taste (or nutrition) …

What should be in the kitchen

Here are some products that contain little fat,
but can give a nice flavor to many dishes and range of
Your table.

• Balsamic vinegar
• Beef bouillon cubes
• Chicken bouillon cubes
• Wine for cooking
• Mustard
• Ginger
• Cocoa powder
• Caper-bush
• Curry (spicy Indian condiment)
• Pine nuts
• Ketchup
• Maple syrup
• Canned artichoke
• Sesame seeds (toasted)
• Onion relish (powder)
• Sesame oil
• Vegetable oil
• Olive oil
• Med
• Mirin (Japanese cooking wine)
• Sea salt
• Chickpea (chickpeas)
• Olives (green and black)
• Hot pepper seasoning
• Worcester sauce
• Fragrances
• Pepper (peas)
• Pepper (pepper, different kinds)
• Hot red pepper sliced ??
• Tomatoes, sun-dried
• Various vegetable seasonings (plants)
• Rice (brown and white)
• Soy sauce (dark and light)
• Fruit juices
• Barbecue sauce
• Black bean sauce
• Dried fruits
• Oyster sauce
• Fruit jams and jellies
• Garlic
• Extracts of different

• Avoid deep toasting. If you must fry foods, use a small amount of polyunsaturated oils. Use rye flour instead of bread crumbs, because the latter have the capacity to absorb more fat.
• Use water instead of oil, when a prescription is needed short-frying at high temperatures. When frying in a pan, use non-stick sprigs of vegetables, they will add a minimum amount of calories and fat in your diet.
• Use utensils with neprigorayuschim coating. They clearly like to fry without oil.
• The best choice for healthy eating way of cooking meat, fish or poultry is to bake them, boil or fry on skewers or on the mantle. The grid allows you to drain off excessive fat during cooking.
• Buy lean cuts of meat before cooking and cut away excess fat from edges. When it comes to cooking poultry, remove skin before cooking it.
• Try to marinate the bird overnight in a seasoning containing no fat (salad dressing) to keep moisture in it when cooking poultry without skin. Wrap to the extent possible, or cover the top of the meat with foil while baking to grilling or baking.
• In many recipes you can replace every 30 grams of unsweetened chocolate with three tablespoons of unsweetened cocoa powder to give the same smell, but without the fat.
• Try to cover the baked potato main dish, covering it with cheese with low fat and generously sprinkled steamed broccoli. Or cover with his head “with a mixture of black beans, roasted turkey breast, corn and salsa (spicy sauce of tomatoes, onions and chili).
• Boil fish in salted broth or wine with herbs. Or bake fish in foil with a finely chopped fresh vegetables, a little olive oil, adding a little fresh basil.
• Fry food in a short time over high heat in a meat broth or wine instead of a liquid or solid oil.
• Try to use only half the fat listed in the recipe.
• Use more vegetables and less meat than indicated in the recipe, frying, baking, cooking soups and other dishes.
• Experiment with unfamiliar for you in cooking vegetables and fruits. Try the seaweed, red leaf krasnolistovoy lettuce, dandelion leaves, kiwi, and more!
• Add more vegetables to sandwiches. Perfect lettuce and tomatoes, but no worse than slices of cucumber, diced carrots, brussels sprouts, slices of green and red peppers and broccoli.
• Add more beans to soups, to the envisaged to stews and salads. Or use them in cakes instead of meat.
• Experiment with different vinegars with different scents in salads or other dishes – sprinkle greens with raspberry vinegar or balsamic vinegar salad with brown rice and chopped fresh tomatoes and basil leaves.
• Replace if possible evaporated skim milk with thick cream for whipping.
• In recipes that use low-fat cream cheese or sour cream, use them instead of similar products with lower fat. You most likely will attach some foods more flavor and better form, adding quite a bit, just a few grams of fat.
• Try soups based on beef broth – they contain less fat than cream-based soups.
• It would be nice to change the rules of cooking in terms of content in her fat and salt. For example, try to mix 2 / 3 packet of spices to cook rice or macaroni and cheese, but do not add to these dishes butter or margarine.
• Too busy during the week to prepare food? Spend a little time on weekends to cook spaghetti with vegetables, sauce and cheese or baked beans with vegetables. Both of these dishes can be frozen and quickly heat up when you want to eat. And they both contain little fat.
• Cook the turkey for chili, strong meat soup with vegetables or a pot with vegetables, then arrange it all in the same containers and freeze. Defrost in the microwave, quick lunch during busy weeks.
• Bake turkey breast, cut into pieces in portions of 60-90 grams. Put them in plastic boxes for microwave oven, close the lid and freeze for later use when frying, roasting in pots or in sandwiches.
• Try to avoid charring or perezharivaniya food in the grill. Remove any visible pieces of fat before cooking in a grill to prevent possible outbreaks of fire and the formation of potentially carcinogenic substances that can cause cancer.
• Experiment with herbs and spices, the taste of which will help you compensate for the loss of taste, attached fat (and salt!) Food. Try rosemary with peas, green beans with dill, oregano (a plant from the mint family) with zucchini and basil with tomatoes.
• If you have a problem with free time, buy pre-prepared salads in the deli.
• Mix bought in a store spaghetti sauce with dishes such as baked with thinly sliced? fresh vegetables, meat, red and green peppers, spinach, celery and mushrooms.