Do You Want to Lose Weight?

Do you want to lose weight, try to eat 5 times a day: breakfast, snack, lunch, snack, dinner?
Breakfast: coffee or tea, bitter, with a sweetener or 1 teaspoon of sugar more than 150 grams (one cup) semi-skimmed milk or whole milk 100g or 125 ml yogurt, even the fruit plus 2-3 pieces of product bakery (like biscuits).

Dressing: 4 teaspoons extra virgin olive oil all over (per teaspoon is 5 g) + 1 teaspoon corn oil, and every time you replace the 1 and or 2 teaspoons of oil with the same amount of another type seasoning butter or mayonnaise or pesto or cream or pink sauce.
Drinks: At least one and a half liters of water per day you can drink up to 3 or 3 tea coffee a day.

Fruits in season: 3 servings per day (each is 150 g) to be enjoyed anytime. If you prefer, eat more fruits 2 125 ml of yogurt. Eat colorful!

Vegetables: any type, as much as you want, anytime of the day. Eat colorful!
Snack in the morning and afternoon snack in the afternoon, you can eat 30 grams of bread with relish or yoghurt or a snack of 100-110 calories.

Pasta and bread every day you can eat 60-70 grams of bread or rice or pasta or cereal grains or flour, or 200 g of potatoes or potato dumplings. You can also prepare sandwiches (e.g. with 70 g of bread plus 60 g of ham, or 70 g of mozzarella cheese and vegetables to taste), and main dishes (e.g. pasta with 70 g and 60 g of dried beans, or with 70 g of rice and 150 g of fish).

Fish (3 times / week): 150 g of fish of all types, except for those in oil or smoked.
Meat (3 times / week): 120 g of meat of any kind (most prefer white meat) before cooking you have to remove the visible fat.

Cheese (3 times / wk): 80 g if it is fresh (like growth), 40 g cheese or blue cheese if (Parmesan, Gorgonzola).

Eggs (1 time / wk): A serving equals two eggs, cook it as you like (eye, as always, do not overdo the oil).

Meats (2 times / wk): 60 g. Choose lean meats or grassabili, like dried beef, bacon, and ham and cooked.

Legumes (2 times / wk): 60 grams of beans, chickpeas, peas, soybeans, etc., if they are dried and 150 g when fresh, frozen, cooked or canned.