The 6 petal diet is a 6 day slimming food with daily alternation of protein and carbohydrate foods. A sample menu for each day and adherence to dietary principles help to lose weight and reduce body volume in a short time.
During the protein days of the diet, as a result of lack of carbohydrates, the level of glycogen decreases, which causes the process of burning fat due to the use of lipids to provide energy to the body.
Carbohydrates in vegetables, fruits and cereals do not cause fat deposition, as they are used to replenish glycogen stores and maintain vital functions of the human body.
Fundamental rules
To lose weight fast 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. cereals on the corresponding day;
- Portions of food should be small - about 150 gr. protein products or cereals and up to 500 gr. fruit;
- limit the amount of salt to a minimum.
- drink 2. 5 liters of water a day.
To make the diet more effective, simple carbohydrates are completely excluded from the menu, which can lead to rapid weight gain:
- sugar and sugar products in the composition.
- coffee;
- sweet drinks;
- white flour products;
- ketchup;
- mayonnaise;
- mustard.
Characteristics of the diet
The basis of the 6-petal diet is the days of fish, vegetables, chicken, cereals, curd and fruit, arranged in this order for the purpose of daily protein and carbohydrate metabolism.
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. In a diet, low fat varieties should be preferred, such as:
- horse mackerel;
- pink salmon;
- cod;
- herring;
- tuna fish;
- herring;
- sea bream;
- trout;
- catfish;
- carp;
- salmon.
Exactly 600 grams of steamed or baked fish is allowed.
Vegetables day. The diet includes the use of low calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content of vegetables leads to lower cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include boiled, boiled and grilled vegetables, broth, soup or smoothies, fresh vegetables in the form of a salad dressed with olive oil.
It is important to know that the use of potatoes in a 6-petalled diet is limited due to the large amount of starch in the composition. A small portion of potatoes (up to 100 grams), boiled in their uniform or baked is allowed.
Chicken Day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, B vitamins. To differentiate the diet menu, you can cook broth, cook chicken with spices, make a cream soup of chicken meat.
Cereals day. At this stage, the diet includes only whole grains (buckwheat, barley, oats, oats, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are slowly absorbed and supply the body with energy for a long time. .
In addition to cereals, whole wheat or rye bread (up to 100 grams) and a glass of kvass are allowed.
Curd day. The diet menu uses cottage cheese 2-3, 8% fat (but not fat-free) in the form of a curd-yogurt mixture with cinnamon or vanilla, yogurt without sugar and additives, milk.
Cottage cheese gives a long-lasting feeling of satiety due to its high protein content and is also a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit Day completes the 6-petalled 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 at the time:
- apples, pears;
- oranges, tangerines;
- grape;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, sweet cherry, strawberry.
The nutritional value of fruits, as well as vegetables, lies in the high levels 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 prefer more sour varieties and strictly adhere to the total daily intake of fruits and berries - up to 1. 5 kg.
Sample 6 petal diet menu
Following the principle of protein and carbohydrate alternation, when planning a daily menu for a 6-horsepower diet, it is essential to use dishes made from permitted foods, while the diet should include 3-4 meals without snacks.
Fish
- Breakfast: Boiled cod fillet (200 g);
- Snack: Baked fish with spices (200 g);
- Lunch: Fish broth.
- Dinner: Mashed fish fillet with the addition of broth (200 gr. ).
Vegetable
- Breakfast: Boiled beet salad.
- Snack: Cauliflower with steamed carrots.
- Lunch: Zucchini and cabbage stew, potatoes, boiled in their uniform.
- Dinner: Beijing cabbage salad.
Chicken
- Breakfast: Boiled steak?
- Snack: Chicken broth with spices and dill.
- Lunch: Baked fillet.
- Dinner: Broth with a part of boiled fillet.
Cereal
- Breakfast: Boiled buckwheat?
- Snack: A glass of kvass.
- Lunch: Oatmeal with spices, a slice of wholemeal bread.
- Dinner: Brown rice.
Yoghurt
- Breakfast: Flint with cinnamon, tea?
- Snack: Yogurt?
- Lunch: Curd with yogurt.
- Dinner: Cheese, tea.
Fruit
- Breakfast: Baked apples?
- Snack: 100 gr. berries?
- Lunch: Fruit salad from apple, pear, kiwi and banana.
- Dinner: Mandarin.
Recipes
Although the diet has a limited diet, simple recipes can be used to prepare delicious meals, taking into account the recommendations for food selection.
Baked trout
Ingredients: 800 g trout, lemon, onions, 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 prepared trout is left to marinate for 20-25 minutes.
Peel and cut the onion into half rings and half a lemon into thin slices. In a pan put foil for baking, and on top of the "pillow" onions, pieces of trout with lemon slices, and sprinkle with nutmeg. The foil is then wrapped to cover the top of the trout.
Bake the fish in the oven at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
vegetable stew
For cooking, you will need a medium zucchini, a small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
The zucchini should be cleaned and cut into pieces, the cabbage chopped, the pepper cut into strips. Then mix the ingredients, add half a glass of water, salt and cook over medium heat for 20 minutes.
While the stew is simmering, finely chop the onion, finely chop the carrots and season with salt and pepper with a teaspoon of vegetable oil. At this time, the tomatoes are whitened, peeled, finely chopped and added to the pan in the dressing, which is cooked for 5 minutes.
Then mix the vegetables, add spices and cook the dish on low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed pepper
Ingredients required: sweet pepper - 6-8 pieces, white cabbage - 300 gr. , 2 carrots, 2 onions, 1 tbsp. A spoonful of tomato paste, vegetable oil, black pepper, basil.
Cut the onion into half slices and sauté in a little oil for 5-7 minutes. Finely chop the cabbage, and cut the carrots into strips and simmer together with the onions under the lid, adding 100 ml of water. Add the tomato paste, salt and spices to the dish and simmer for 15-20 minutes.
The peppers are washed, peeled and stuffed with boiled cabbage. Spread the foil on a baking sheet, spread the prepared pepper and then wrap the edges.
Bake the pepper 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. Large. olive oil, pepper, herbs.
Preparation: the breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. The chicken is then covered with foil and left to marinate in the fridge for 30 minutes.
After marinating, the breast is placed on a baking sleeve. Bake the chicken in a preheated oven at 200 degrees for twenty minutes.
Quinoa in slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The groats are washed well and then left to soak in water for 5-6 hours to remove the bitterness. The quinoa is then rinsed again and poured into the multicooker bowl adding water. The porridge is cooked in the "Rice" mode for 25 minutes.
After cooking, add a small amount of salt, turmeric and cumin seeds 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 yeast culture.
The pasteurized milk is heated to a temperature of 50 degrees (until the steam starts to rise from the milk), and the fresh milk - up to 90 degrees (until the first foam appears). Then add the yeast to the milk (hot milk must cool to 50 degrees), cover with a lid, wrap on top with a towel and leave for 4-5 hours.
After the time has elapsed, the container with the yogurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker texture, strain the yogurt with cheese folded in 3 layers for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Exit the diet
After completing the diet, you should follow certain dietary rules in order to maintain the achieved weight loss results. First of all, it is recommended that you continue to exclude from the menu products containing sugar and products made from white flour. It is also essential to have four meals a day without snacks between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, a sandwich with wholemeal bread with cheese, scrambled eggs. Fruit is allowed for afternoon tea and you can prepare a salad with chicken or fish for dinner.
The amount of simple carbohydrates in the diet after the 6-petal diet should be strictly controlled and should not exceed the daily dose of 200-300 kcal to avoid the appearance of edema and weight gain due to water and fat.
Advantages and disadvantages
The 6 petal diet is an effective way to lose weight thanks to the following benefits:
- loss of 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 reduction in the amount of glycogen in the body (one molecule of glycogen binds four molecules of water).
- a short-term diet plan, which allows you to continue to use a 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 cancellation of the diet and return of fast carbohydrates to the diet.
- the appearance of fatigue, irritation, lack of strength.
- the lack of healthy fats in the required amount in the menu, which can affect the function of the gastrointestinal tract and nervous system.
The use of 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 diet during pregnancy and lactation, infectious diseases, acute viral respiratory infections.