thank you all for your support , but I was out of diet system for about 1 month as I was sick and I found that I have Anemia due to Malnutrition as I reduced my food portions and some times I missed main course , and I don't know what was I thinking about when I did that ? , please for all my friends don't ever ruin your food portions to lose more weight , just do this with a specialized Nutrition doctor. :) And I wish yo all good health