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.~1.\ll j u J.aj ~

.~\l.l _, j}.l , ~~ , tJI , .:.~I I.J<-\.. ;,._,........ ;.Fwl ,_,'6-

- You have to drink 10 glasses (2 liters) of water daily.

- Drink water as much as you can, at least 10 glasses which is equivalent

Pepsi , coke or any other fizzy drink are not alternatives to

to 2 litres of water a day.

water.

- Please don't add any kind of oil, butter, cream, mayonnaise, Ketchup, or

Also caffeinated drinks are not alternative to water, but herbs

Tehina.

such as, ( cinnamon, chamomiles .. etc ) are alternatives .

- In case of feeling hungry, you may have Unlimited a mou nt of Vegetables, Non- Prohibited fruits, boiled eggs, cottage cheese, tuna, yoghart

l$JI

(zero fat or skimmed ), or vegetable soup wi th chicken with no fat , and

you may com bine more than one item together.

Y?' i.S~. u\.. ~

. ..

.:.Jif :f.t_,, ;.-1, ;.-1, t~;Y Jp,

...,.,1~"\ ' ..S~ ._,..')L;.

..;L!.ll ~:...
2'. .._.~
, ''' .,<'1\
.
....,.!... ~....~,..., ~_ ~;.. .. J~
r
J

- If the quantity is not mentioned in your system then you may have un-

.-

..s; ...,.,\..!.>.')1
.

.._,;'UI.;~I.

limited quantity from that item, unless quantity is mentioned then you
have to stick lo it.

.)jyl ......~~ .)' .~ -"'l-t ~I .\11 d J~

- All frui ts are accepted except fig , date, grapes, banana and mango.

' f .r<il

;1 :J'~ ,\11; )? ;_,. J~ J

_;...

~- ~ .\l.l ,y}l _u; ; y)\ :..._! J v~l J-:i ._,., p :f.t .:if

Ph'fSil
- You have to walk or perform any kind of exercise for at least 30 minutes
daily.

----====~

~.J!_,...!..AI J)~ .._,~.

,.:..} J) _.,("' l#v_.)\A,

..:>...,;' ""'

.:s' l

( ,,.;

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_?.. ......._,,.

....,

;.,~

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J:..;

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...;r-'-

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.;

,.l, .. ~.~~I

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,.,_

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;.,

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W-..,::1

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,..C!:.~,..;; ..;<::.: ..;<::. .(..:A;,..Cl

."-:-J!

:,_...... jf-

:_~

..:>..,;.'

~ ( llershey\)

You can drink any quant1tes of tea,

coffee, or herbal dnnks but without

.:...'.r- J<- ...s~~ .[;. ' f.-~

addmg sugar creamer or honey.

~ ..;~

--',).I ?

,.,..,

,_. J' ~~If>\ ..:J.!), .;0,1.,f...;~~~

"'-;'?

~'i

.i <

..:.L<::.:

Dnnkmg

hot chocolate

is

not

allowed. But you may have the

raw chocolate (Hershey's), w1th
m,t.ximum amount of two spoons a

You can onl) dnnk did fin)

day

drinks; (d1d, hght, max, zero) you

are allowed maXImum two cans

LS~ ~

daily (total of 500 ml per day)

howc,cr 1t won't affect your rc,ult

but it " not hc,llthy on the long
run for bones and pancreas.

9.A~ J~.J. .,~,

.,...\i!

'-

'-

f~

~\

.jil~ .:~j ~ j.~J ~ j..M.!J

\ . . .::.J>I; .;..;\..r.. . .~' j

You arc not allowed to dnnk any

lr- " . -!..

effort m the fiber d1gcst1on at the

higher

fiber

content.

and

less

with
caloric

,-- ,, ',_, y,...:

,.,~""'"'

\...:

(J.)..(.(

._r,...... J:!" Jl.f_' ___,_,..,

..:.;~,..,..!..\. J~ . .,::.;~) ~ J~ ,.f_,.;.; ..,.,~.

j<. j..;' :.J)' j ~) :.r"-~ <.:.; ...:

.;..:..!

same time they arc full of calories

fruit

.._$"":"'

-.:...,..............
l,..!l ) l.<:'
i'l;I.Jol.
,._;~..
~
v
. ...... ,.,

.:J..:a, .>-'><: ~ .;> .)

fre~h

'

....L...:......,;.. ;$\.ill J' ..S).;> ,...._

;-': ~ . .!1., .r<..JI \.!.~ J.."'l..>

''.<:>\..:. j}> _J._,.....i')'IJ ;_..,I~

eating

1,.1

<J.P'.rl'>;_$:,]

free, because it is Simply water and

unhke

~j..

fresh jlllcc even wich claim sugar

sugar as the body doesn't exert

~
,.,

ll1:iill

.:;b ~-~,

~'.,.> .f:A>' 1)

l~ ~

,)r' ; . .Ja. ' ,_,...... J ~ ~.""':;:.,

~
":"? - ~

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.

-~~

.:L<::.:

( ~ ~ ~ ,_ ...!~ ,_ ~(_f ..;}' j5:_

~

D1ct

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_:,..;

~to.

.,;s'i . .~ :Si

~b. '-! ~ j.~

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~~_,...-)")1_,

f-J',

; ..

;~_,

~>-~

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' I
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sweet,

Candrel,

Blendy.

Equal. Splcnda, Mepa sweet, D1ety,

sugar match, Hermestes, Sukrarn,
Dr. D1ct, Socrol. IsoSweet .
f'ructosc

(fruits sugar)

IS

not

allowed.
Also brown sugar is not allowed.
Honey

IS

not allowed.

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ti .qi i.>.,O..;....... 'l

J ("'-SJJ'- -Jr.J.\'-o..u)l)

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)~ 'i!

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t>i t:"

,;J:,...:...,(

,o.)J:..-11il~l k; ~
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l. '"(

"'r
-..::

- Do not use any kind of fat or oil in your food unless

written with some recipes.
- Also, do not use any type of mayonnaise , ketchup ,
dressing , hommos or tehina.
- You can only add mustard.
- You can use any amount of salad dressing that will be
mentioned later in our cook book.
- You are not allowed to use ready made salad .

Eating lots of vegetables and frUitS

is always healthy.

Make sure you do not cook your

vegetables with any type of oil, fat
or chicken b roth cubes.

All vegetables are allowed except

potatoes and kolkasia (as they are
substitute for carbohydrate and not
vegetables) all types of beans are
not allowed , unless mentioned
directly in the menu.

You can also eat any quantit ies of

fruits but mango , grapes, figs ,
dates and bananas are not allowed
(t hey have a lot of caloncs and
sugar)

,
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~ ~)

.$ j. -~' J,'--' .,;.L(,

....~'

j:.. -...yS .~I v J'~ ~) ~~ ;'

...~,.-

J)l.....

.:.. )o 'o! 'l~ ~,. ~t~

j~l ....~' ....:"'~)._.:..a.,,

'-

.,~ ~~'t

:) ..;,~ ...:..-y ;.....:>-\-' ~

-~ 'l, -., :,.......

(J ...)I

..._

J.,..; ~~

.~~~ ,.~' ;i .,..~>..J! v~.l.l

rJ, ~~

,._f .J )~ ,j} ~~)

.,--:>" ...~; ......a-.:)'_,

J.~ ..:"..d\ ~\: ,.j..\} ~:

'-

~;..~.>1 -''-~~

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.,\~.J\'

oJ_cJ-~

"" .... v

.._:.:_'

_,

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_,i ~"" _,..-._.; ...:.lk>

;........~,~ .,.. ,__.

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...,.

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l piece of toast is eqUivalent to l -1

.? ,, ""

,l\b..;i J ..}'---;

' ' <"

J..._\.>. ::.~~ ~ ~

:~~ ...,4...1..! ..1~ J;.}, ":-'))~

1
:_.,:...-..1
;.\;;i,

)~~ :..,~

.Jf

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>!

balad1 bread or l/2 small Lcbancsc

brc.,d.

)'

There is no difference m term of

) ",;>' .:.-'lf.. J~ ~ ~~~ .,;.L(,

..

~~ ~,(~,:;

.-....

..>,~

calories between brown bread and

white nour bread . but the brown
bread

-.~

You c.1n cat grilled meat I chtcken or baked meat without any fat>.

IS

healthier and w1ll ~1akc

you fed full stomach.

J ... U

j . __,f..:,~ ..:.L<:.,

P l

chicken skm should be removed after cooking.

"r.-'' _;'-M~ ":""'J!..-.....

~j ~ s~u) 1

...:"

A.-.< ..5~ ~,~ ~-

Processed meat such a; (sau;,agc and salami ) are not allowed, unless
mentioned directly m the menu.

_;.,. ;,.{.l; .;~ ~) ..;" ;,.f.;~ J ,~ .,;.L(,

~ ~7

:._>'' ~...Jb) ~.....

4<.;::.~ ,j~ l ~i ~; .:_.J: ~_,.;.;; ~.r-1

.~~ ..:,.S" ' i~

arc subst \lute;, for chicken.

s>

-You can drink a glass (250 ml)

Fish could be substituted by any sea food as ( shnmps. crabs, tuna .. etc)
You also may mix them together.

~,:) ~) \ J

.. l.l
.....,-,.

<;..r-t Jr' ~
Duck, goose and lamb are substitute for red meat, but rabb1ts and turkey

u. U'JI\
.

sk1mmcd m1lk.
You can cat

.my quantihes of

Milk
& Yogurt

yoghurt but you should remove

the layer on its surface.
Zero fat yoghurt w1th fruits;,. also
allowed.
Zabadoo or any raycb arc not
allowed even the light one.

HEALTHYLlFE
l)l f l & WttlNl\\ UINI(

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