A 6-petal diet is a 6-day slimming meal with a daily alternation of protein and carbohydrate foods. A sample menu for every day and adherence to the principles of the diet contributes to weight loss and a decrease in body volume in a short time.
On the protein days of the diet, as a result of the lack of carbohydrates, glycogen levels decrease, which leads to the body's fat burning process due to the use of lipids to provide energy.
Carbohydrates in vegetables, fruits and grains do not cause fat deposition, as they are used to replenish glycogen stores and maintain vital functions of the human body.
fundamental rule
In order to quickly lose weight and reduce body volume, you must strictly follow the basic rules of the 6-petal diet:
- Consume no more than 600 gr. Protein food, 1500 gr. Vegetables, 300 gr. Cereal cereals;
- The portion of food should be small - about 150 gr. Protein products or cereals and up to 500 gr. fruits;
- Limit salt intake to a minimum;
- Drink 2. 5 liters of water daily.
To make the diet more effective, simple carbohydrates are completely excluded from the menu, which can lead to rapid weight gain:
- sugar and products with sugar in the composition;
- coffee;
- sweet drinks;
- white flour products;
- sauce;
- mayonnaise;
- Mustard.
Features of diet
The basis of the 6-petal diet is fish, vegetable, chicken, cereal, yogurt and fruit days, arranged in this order for the purpose of daily alternation of proteins and carbohydrates.
Fish Day. Fish is the most valuable source of protein, healthy fats (omega 3) and vitamins (A, E, H, C, PP). Fish also contains iodine, zinc, selenium and calcium. On a diet, low in fatPreference should be given to varieties, such as:
- horse mackerel;
- Orange;
- heck;
- Hilsa;
- tuna;
- Hilsa;
- sea bream;
- trout;
- catfish;
- carp;
- Salmon.
It is allowed to eat exactly 600 grams of boiled or cooked fish.
Vegetable day. The diet includes the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content in vegetables reduces cholesterol and blood sugar levels, flushes out toxins, andNourishes beneficial intestinal microflora.
The menu may include steamed, stewed and baked vegetables, fresh vegetables in the form of broths, soups or smoothies, salads infused with olive oil.
It is important to know that the use of potatoes in a 6-petal diet is limited due to the large amount of starch in the composition. A small portion of potatoes (up to 100 g), boiled or baked in their uniform, is permissible.
Chicken day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, vitamins of group B. To diversify the diet menu, you can cook broth, bake chicken with spices, make cream soup from chicken meat.
Cereal day. At this stage, the diet includes only whole grains (buckwheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and complex carbohydrates, as they graduallyare absorbed and supply the body with energy for a long time.
In addition to cereals, it is allowed to eat whole grain or rye bread (up to 100 grams) and a glass of kvass.
Yogurt day. 2-3 of cottage cheese in the diet menu. 8% fat (but not fat-free) is used in the form of a yogurt-yogurt mixture with cinnamon or vanilla, without sugar and additives, curdled milk.
Cheese gives a feeling of satiety for a long time due to its high protein content, and is also a useful source of minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria necessary for the body.
Fruit Day complements the 6-petal diet, during which it is recommended to eat small portions of 200-300 grams 5-6 times, while you can eat all kinds of fruits and berries available in season:
- apple, pear;
- oranges, tangerines;
- Grape;
- Bananas - limited;
- Pineapple, pomegranate, grapes;
- Cherry, sweet cherry, strawberry.
The nutritional value of fruits, like vegetables, lies in their high level of fiber and the content of various groups of vitamins. It is important to remember that sweet fruits contain a lot of sugar, so you should give preference to more sour varieties and fruits and vegetables. Strictly adhere to the total daily intake of berries - up to 1. 5 kg.
Sample 6 Petal Diet Menu
When planning a menu every day for a 6-petal diet, following the principle of alternating proteins and carbohydrates, it is necessary to use dishes prepared from allowed foods, while the diet should consist of 3-4 meals without snacks. needed.
fish
- breakfast: boiled hake fillet (200 g);
- Snack: fish cooked with spices (200 g);
- Lunch: fish broth;
- Dinner: fish fillet puree with broth (200 g).
vegetable
- Breakfast: boiled beet salad;
- Snack: cauliflower with boiled carrots;
- lunch: zucchini and cabbage stew, potatoes, boiled in their uniforms;
- Dinner: Peking cabbage salad.
chicken
- Breakfast: boiled fillet;
- Snack: Chicken broth with spices and dill;
- Lunch: Baked fillet;
- Dinner: broth with a portion of steamed fillet.
porridge-like dishes
- Breakfast: boiled buckwheat;
- Snack: a glass of kvass;
- Lunch: Bulgur with spices, a slice of whole grain bread;
- Dinner: Brown Rice.
Curd
- Breakfast: Cinnamon, tea with yogurt;
- Breakfast: yogurt;
- Lunch: yogurt with yogurt;
- Dinner: Curd cheese, tea.
Fruit
- Breakfast: baked apples;
- Snack: 100 gr. berries;
- Lunch: fruit salad of apple, pear, kiwi and banana;
- Dinner: Tangerines.
Recipes
Despite the fact that the diet has a limited diet, taking into account the recommendations for choosing foods, simple recipes can be used to prepare delicious meals.
Baked Trout
Ingredients: 800 g trout, lemon, onion, parsley, nutmeg.
The fish is cleaned of scales, washed and cut into portions. Then the fish is salted and sprinkled with the juice of half a lemon. The finished trout to be marinated for 20-25 minutesis abandoned.
Peel the onion and cut it into half rings, and cut half a lemon into thin slices. Lay the foil for baking on the baking sheet, and on top of the "pillow" of the onion, trout pieces with lemon wedges, and with nutmegSprinkle. Then foil is wrapped to cover the top of the trout.
The fish is baked in the oven at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
vegetable stew
For cooking, you will need one medium zucchini, a small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini should be peeled and cut into pieces, chopped cabbage, pepper cut into strips. After this, the ingredients are mixed, half a glass of water is poured, salted and cooked for 20 minutes over medium heat.
While the stew is boiling, chop the onions, chop the carrots and season with a spoonful of vegetable oil. At this time, the tomatoes are blanched, peeled, cut into mashed potatoes and put the dressing in the pan. is added to, which is stewed for 5 minutes.
Next, mix the vegetables, add spices and cook the dish for 5-7 minutes on low heat. Sprinkle with fresh herbs before serving.
Stuffed Pepper
Required ingredients: Sweet bell pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. a spoonful of tomato paste, vegetable oil, black pepper, basil.
Cut the onion into half rings and fry for 5-7 minutes in a little oil. Finely chop the cabbage, and cut the carrot into strips and put 100 ml of water with the onion under the lid and bring to a boil. Tomatoes in the dishAdd kale paste, salt and spices and boil for 15-20 minutes.
Bell peppers are washed, cored and stuffed with stewed cabbage. Spread baking foil on a baking sheet, lay the prepared pepper, and then wrap the ends.
Peppers are baked in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Baked Chicken Breast with Spices
Ingredients for the dish: Chicken breast - 1 pc. , 1 tbsp. lolive oil, black pepper, herbs.
Preparation: The breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. Next, the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes. Is.
After marinating, the breast is placed in a roasting sleeve. The chicken is cooked in a pre-heated oven at a temperature of 200 degrees for twenty minutes.
quinoa in the slow cooker
Ingredients: 100 grams quinoa, cumin, turmeric, salt as per taste.
The groats are thoroughly washed, and then left to infuse in water for 5-6 hours to remove the bitterness. The quinoa is again washed and poured into the bowl of a multi-cooker, adding water. is put. Porridge is cooked for 25 minutes in the "Rice" mode.
After cooking, add a little salt, turmeric and oregano to the porridge. Sprinkle with herbs.
thick greek yogurt
To prepare, you need 2 liters of milk, 4 tablespoons of natural yogurt or a pharmacy sour culture.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to rise from the milk), and fresh milk - to 90 degrees (until the first foam appears). Then sourdough is added to the milk (warm milkshould be cooled to 50 degrees), covered with a lid, wrapped with a towel on top and left for 4-5 hours.
After the time has elapsed, the container with the curd is carefully put in the refrigerator for 2-3 hours. For a thicker consistency, strain the curd through cheesecloth in 3 layers for 3 hours.
Greek yogurt is served with cheese or herbs. Shelf life of the dish is 5-6 days.
go off diet
After completing the diet, you must follow certain nutritional rules in order to maintain the achieved weight loss results. First of all, it is recommended to continue to exclude sugar-containing products and products made from white flour from the menuIt is also necessary to eat four meals a day without snacks between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, cheese, a whole-grain bread sandwich, with scrambled eggs. For afternoon tea, fruit is allowed, and dinnerFor you can prepare a salad with chicken or fish.
The amount of simple carbohydrates in the diet following the 6-petal diet should be strictly controlled and should not exceed the daily allowance of 200-300 kcal to avoid edema and weight gain due to water and fat.
advantages and disadvantages
The 6 Petal Diet is an effective way to lose weight because of the following benefits:
- loss from 500 gr. up to 1. 5 kg per day;
- rapid weight loss, which is associated with the active removal of water from the body as a result of a decrease in the amount of glycogen in the body (one glycogen molecule binds to four water molecules);
- A short-term nutrition plan that allows you to continue using the diet to maintain weight.
Like any restriction, the diet has a number of disadvantages that can affect the physical and psychological state of the body:
- weight gain after the cancellation of the diet and the withdrawal of fast carbohydrates in the diet;
- the appearance of fatigue, burning, lack of strength;
- The lack of healthy fats in the required amount in the menu, which can affect the work of the gastrointestinal tract and nervous system.
The use of the diet is contraindicated in the presence of serious diseases of the digestive, excretory and endocrine systems, such as:
- gastritis, pancreatitis, stomach ulcer, duodenal ulcer;
- Diabetes;
- chronic inflammation of the gallbladder;
- Anemia
You can not go on a diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.