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

to 2 litres of water a day.

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

Tehina.

- In case of feeling hungry, you may have Unlimited a mou nt of Veg­

etables, Non-Prohibited fruits, boiled eggs, cottage cheese, tuna, yoghart

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

you may combine more than one item together.

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

limited quantity from that item, unless quantity is mentioned then you

have to stick lo it.

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

- You have to walk or perform any kind of exercise for at least 30 minutes

daily.

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'1 ._:,~.,J. I 0\1£, ol,\.1 '-:-'~~ J..~ ('i :fjl- p) ~jWI ..,::., ~.,~..::11 --~ ~

- 0~1) ,l)i J..£ ~~\ ._:,~.}f-l.\ i \~1 §..s JJ_, o'-::Jl J..~ p:>

.,\1.1 '-:-' _r.l _J;b.JI :_r _p:, CJ:Ay'6JI- "-!.~sJI- ;_;jll

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l_,.c J. ,~1 ..::d. Jll ) lyJI p,_, :..r ~I~ 0~ ...S} A.J "-!_)

E 0\f_, ._s_,WI_, [)l.~l ~.i ..,::.,~\.,.. "")-' •) ) 1 j [)l.~l ~ _;

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

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

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

water.

Also caffeinated drinks are not alternative to water, but herbs

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

l$JI Y?' i.S~ u\ ~ .. .. . .. ~ .:.Jif :f.t_,, ;.-1, ;.-1, t~;Y Jp, ...,.,1~"\ ' ..S~ ._,..')L;.

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'f .r<il ~- ~ .\l.l ,y}l _u; ; y)\ :..._! J v~l J-:i ._,., p :f.t .:if Ph'fSil

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

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.... , ,.l, .. ~.~~·I J :~ )' .. ..; ~. t tL. ~ • •

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

"'-;'? .:...'.r- J<- ...s~~ .[;. ' f.-~ ·--',).I ? ~ ..;~

You can onl) dnnk did fin)

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

are allowed maXImum two cans

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.

You arc not allowed to dnnk any

fresh jlllcc even wich claim sugar

free, because it is Simply water and

sugar as the body doesn't exert

effort m the fiber d1gcst1on at the

same time they arc full of calories

unhke eating fre~h fruit with

higher fiber and less caloric

content.

LS~ ~ I

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ll1:iill

I

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.,;s'i .... ~ :Si

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;.,~ ...;r-'- ..,_s-_..( ) J:-· '-'..!.<-~- '

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~'i ,..C!:.• ~,..;; ..;<::.: ..;<::. .( ..:A;,..Cl

."-:-J! :_~ ..:>..,;.' ~ ( llershey\)

You can drink any quant1tes of tea,

coffee, or herbal dnnks but without

addmg sugar • creamer or honey.

Dnnkmg hot chocolate is not

allowed. But you may have the

raw chocolate (Hershey's), w1th

m,t.ximum amount of two spoons a

day

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.............. ~ v . ...... ,., ..

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

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

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

·.;..:..!

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

D1ct 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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'l! .._1(~1 J ( "'-SJJ'--Jr.J.\'-o..u)l)

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-' ,~I 4 J 0JJ.i.l.l 6.k\...JI

·Y'~~ ~JJ.\1 ~ ~~~ "'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 .

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. .,.~..;!\ ~,... )i -::,,_)! )\ J)"-lli ..;' ..:.

J""'.kJI -"''" ~' .,.,.._.. J~· <;- l_,;i "="' '-' '- '-

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) ~J.\ \-"'" ;.$ u]i ..;' ;,f ..;i J)l; .:.L(,

:_,..-- .~"'!' ..ft' ... Y.' I.;~ I ' ~' ~ ~ .~.:. Aw.).~~ ..::., ,~ .,;.'y.> l. '"(

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

(they have a lot of caloncs and

sugar)

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.,~ ~~'t J)l..... ... ~,.-

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(J ...)I • ..._ J

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

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

chicken skm should be removed after cooking.

Processed meat such a; (sau;,agc and salami ) are not allowed, unless

mentioned directly m the menu.

Duck, goose and lamb are substitute for red meat, but rabb1ts and turkey

arc subst \lute;, for chicken.

Fish could be substituted by any sea food as ( shnmps. crabs, tuna .. etc)

You also may mix them together.

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.~...1

l piece of toast is eqUivalent to l -1

balad1 bread or l/2 small Lcbanc•sc

brc.,d.

There is no difference m term of

calories between brown bread and

white nour bread . but the brown

bread IS healthier and w1ll ~1akc

you fed full stomach.

J ... U· P · l j . __,f..:,~ ..:.L<:.,

·"r.-' ' _;'-M~ ":""'J!..- .....

~j ~ s~u)1 ...:" A.-.< ..5~ ~,~ ~-

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

.~~· ..:,.S" ' i~ s>

-You can drink a glass (250 ml)

sk1mmcd m1lk.

You can cat .my quantihes of

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.

~

. U'JI\ u . ~,:) ~) \ J

Milk & Yogurt

HEALTHYLlFE l)l fl & WttlNl\\ UINI(

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