Length: 4 weeks

Loss of weight (approx.): Between 4 kg (8 lbs) and 6 kg (13 lbs).

Depending on factors such as constitution and exercise

Ibérico Ham and Wine Diet

Good for your taste, good for your heart.

This diet has been created by Doctor Rubén Bravo, naturopathic doctor. Expert on nutrition and it has been supported by the European Medical Institute of Obesity (IMEO)

WARNING

This is a low-calorie diet, rich in fruits, vegetables and healthy proteins.

I does not intend to replace the advice and indications of your physicians. If you are taking any medicine or receiving any medical treatment please consult your doctor before going on the Ham and Wine diet and follow the prescriptions of your doctor.

IMPORTANT

The daily wine consumption should be a 150 ml glass for women and two glasses of same quantity for men divided in two daily intakes in the case of men.

It is forbidden to drink red wine as it is an alcoholic beverage and you are conducting any activity that requires maximum alert as heavy machinery driving or any other physical or intellectual activity that can endanger your life or the lives of others. Please remember that in most traffic accidents alcoholic intoxication is the principal cause of them or plays an important role as a main cause.

THIS DIET IS FORBIDDEN TO:

Pregnant women or in breastfeeding period and minors whose country laws forbid them to consume alcohol.

The Red wine properties

Powerful Cardiovascular Protection

It reduces the risk of coronary disease as it lowers the LDL cholesterol (Bad Cholesterol) and improves the production of high density lipoproteins (Good Cholesterol).On the other hand it prevents Atherosclerosis as it strengthens the concentration of nitric oxide which is fundamental to regulate the blood pressure.

Decreases risk of death in many diseases

Thanks to its powerful polyphenols and the antioxidant effects of the tannins and the Resveratrol.

Thrombosis

Wine also offers some beneficial properties against thrombosis and anticoagulant, as it lowers the fibrinogen levels which cause the blood clouts.

It helps dream activity and deeper rest.

The moderate ingestion of wine and food, will lower lightly our blood pressure and our nervous system, causing sleepiness and relaxation, very suitable for distressed people or suffering from insomnia.

Great Neuroprotector

It helps our brain lowering the risk of suffering degenerative cognitive diseases like Alzheimer or Dementia

Iberico ham properties

Lowers significantly cholesterol and triglycerides

This is stated on a study made by Professor José E. Campillo of Medicine School at the Extremadura University, made on a closed population with 120 grs ham daily consumption.

Excellent Fat content

With less cholesterol than chicken or turkey meat (30 to 40 mg/100 grams) and even less than fish meat like cod or hake.

Excellent source of nutrients

Iberico ham offers both high biological value proteins and high levels of B vitamins and iron, which makes it a perfect food to maintain muscle mass while you are on a diet without losing essential amino acids.

DAY 1

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Stuffed eggplant with ground meat (half beef and half chicken), lightly fried in natural tomato puree and cooked au gratin with a slice of light cheese.

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:    1 Bowl of vegetable broth.

2 Iberico ham slices.

100 grams cuttlefish sautéed with parsley and garlic.

DESSERT: 1 ounce dark chocolate.

DAY 2

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Sautéed Swiss chard with olive oil, garlic and 10 pine nuts. Or a ¼ of a roasted chicken (no skin) with some lemon

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD: 1 Bowl of broth.

2 Iberico ham slices.

1 can of tuna fish in oil well drained.

DESSERT: 1 ounce dark chocolate.

DAY 3

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Zucchini and leek cream with a portion of light cheese and a grilled Turkey hamburger.

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:  1 chicken broth bowl.

2 Iberico ham slices.

100 grams cooked pork shoulder with paprika and a drop of olive oil.

DESSERT: 1 ounce dark chocolate.

DAY 4

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Stuffed peppers with ground meat (half beef, half chicken) and onion cooked in oven.

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:            One bowl of vegetable broth

2 Iberico ham slices.

150 grams swordfish grilled

DESSERT: 1 ounce dark chocolate.

DAY 5

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Cocido madrileño stew with chickpeas, fat-free ham broth, beef and fat-free chorizo sausage.

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:            One bowl of broth.

2 Iberico ham slices.

5 grilled surimi sticks

DESSERT: 1 ounce dark chocolate.

DAY 6

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Lukewarm salad of lettuce, cherry tomato, 1 tuna can, sautéed zucchini and 3 surimi sticks (only zucchini will be served lukewarm)

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:            One bowl of broth.

2 Iberico ham slices.

A grilled tiny sole with garlic.

DESSERT: 1 ounce dark chocolate.

DAY 7

BREAKFAST

Breakfast for athletes

Coffee with skimmed milk

One slice of whole bread and one omelet made of 1 egg and 2 whites mixed with 2 Iberico Ham slices finely cut.

1 Piece of fruit.

Breakfast for men

Coffee with skimmed milk

A slice of whole bread covered with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

Breakfast for women

Coffee with skimmed milk

2 Melba toasts with a drop of extra virgin olive oil.

2 Iberico ham slices.

1 Piece of fruit (any fruit except banana, mango or melon).

MIDDLE OF DAY SNACK

1 Piece of fruit (any fruit except banana, mango or melon)

2 nuts.

LUNCH

TO DRINK: A glass of red wine (150 ml.) ONLY MEN

AVOID EATING: Any kind of bread

FOOD: Sautéed mushrooms with Iberico ham cubes.

Grilled beefsteak with some Dijon mustard.

AFTERNOON SNACK

For athletes

1 skimmed yoghurt

1 Melba toast whole grains with tomato.

2 Iberico ham slices.

2 nuts

Afternoon snack for men

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

2 nuts

Afternoon snack for women

1 decaf coffee with skimmed milk or a linden tree-orange infusion or any other relaxing herbal tea.

1 skimmed yoghurt

1 ounce dark chocolate.

DINNER

TO DRINK: A glass of red wine (150 ml.) MEN and WOMEN

AVOID EATING: Any kind of bread

FOOD:            1 Bowl of vegetable broth.

2 Iberico ham slices.

100 grams cooked octopus with sea salt, paprika and a drop of olive oil.

DESSERT: 1 ounce dark chocolate.

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