10 days of attack

It is recommended to promote the consumption of 10 foods during an initial period of 10 days.

1 grapes
2 blueberries
3 strawberries
4 Broccoli
5 Spinach
6 whole grain
7 almonds
8 peppers
9 tomato
10 Olive oil

a key plan is to consume daily a variety of these foods, supplemented by 3 servings of protein (fish, skinless poultry, lean meat, skimmed milk products) and 2 servings of fat (almonds and olive oil ). The quantity and proportions should be as follows: For breakfast we will use a 17 cm dish, using the ratio of 75% protein, 25% whole grain. For lunch we will move to a 22 cm dish and proportions of 40% protein, 60% vegetables and fruits. For dinner that will be 30% protein, 20% whole grain and 50% vegetables and fruits.