The 6-leaf diet is a 6-day diet for weight loss with daily alternation of protein and carbohydrate foods. Sample menu for each day and adherence to the principles of the diet contribute to weight loss and weight loss in a short time.
In the protein days of the diet, as a result of carbohydrate deficiency, the level of glycogen decreases, which causes the process of burning fat due to the use of lipids to provide the body with energy.
Carbohydrates in vegetables, fruits and grains do not cause fat deposition, as they are used to replenish glycogen stores and maintain the vital functions of the human body.
Basic rules
To lose weight quickly and reduce body volume, you must strictly follow the basic rules of the diet with 6 petals:
- consume no more than 600 g of protein food, 1500 g. vegetables, 300 g of cereals on the respective day;
- food portions should be small - about 150 g of protein products or cereals and up to 500 g of 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;
- coffee;
- sweet drinks;
- white flour products;
- ketchup;
- mayonnaise;
- mustard.
Characteristics of the diet
The basis of the diet of the 6-leaf diet are fish, vegetable, chicken, cereals, boiled 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. In the diet, preference should be given to low-fat varieties, such as:
- horse mackerel;
- pink salmon;
- hake;
- herring;
- tuna;
- herring;
- sea bream;
- trout;
- catfish;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of stewed or roasted fish.
Vegetable Day. The diet includes the use of low-calorie vegetables without starch, which do not contribute to weight gain. The high fiber content in vegetables leads to lower cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu may include cooked, stewed and roasted vegetables, broth, soup or smoothie, fresh vegetables in the form of a salad seasoned with olive oil.
It is important to know that the use of potatoes in a diet with 6 petals is limited due to the large amount of starch in the composition. A small portion of potatoes (up to 100 grams), cooked in uniform or baked, is allowed.
Chicken Day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, B vitamins. To diversify the diet menu, you can cook broth, roast chicken with spices, make cream of chicken soup.
Grain Day. At this stage, the diet includes only whole grains (buckwheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are absorbed slowly and provide the body with energy for a long time.
In addition to cereals is allowed to eat wholemeal or rye bread (up to 100 grams) and a glass of yeast.
Cottage cheese day. The diet menu uses cottage cheese 2-3, 8% fat (but not without fat) in the form of a mixture of cottage cheese and yogurt 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.
The fruit day complements the diet with 6 petals, 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 the season:
- apples, pears;
- oranges, tangerines;
- bunches;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, cherry, berry.
The nutritional value of fruits, as well as vegetables, lies in their 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 give preference to more acidic varieties and strictly adhere to the total daily intake of fruits and berries - up to 1, 5 kg.
Sample diet menu with 6 leaves
Following the principle of alternating proteins and carbohydrates, when planning a daily menu for a 6-leaf diet, it is necessary to use dishes prepared from permitted foods, while the diet should include 3-4 meals without snacks.
Fish
- Breakfast: Boiled hake fillet (200 g);
- Snack: Roasted fish with spices (200 g);
- Lunch: Fish broth;
- Dinner: Fish fillet puree with the addition of broth (200 g).
Зеленчукова
- Breakfast: boiled beet salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: stew of zucchini and cabbage, potatoes cooked in the uniform;
- Dinner: Chinese cabbage salad.
Chicken
- Breakfast: Boiled fillet;
- Snack: Chicken broth with spices and dill;
- Lunch: Baked fillet;
- Dinner: Broth with a portion of cooked fillet.
Cereal
- Breakfast: boiled buckwheat;
- Snack: A glass of kvass;
- Lunch: Bulgur with spices, a slice of wholemeal bread;
- Dinner: Brown rice.
Cottage cheese
- Breakfast: Cottage cheese with cinnamon, tea;
- Breakfast: Yogurt;
- Lunch: Cottage cheese with yogurt;
- Dinner: cottage cheese, tea.
Fruits
- Breakfast: Baked apples;
- Snack: 100 g of berries;
- Lunch: Fruit salad of apple, pear, kiwi and banana;
- Dinner: Tangerines.
Receptions
Despite the fact that the diet is a limited diet, simple recipes can be used to prepare delicious meals, taking into account the recommendations for food choices.
Roasted 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 is left to marinate for 20-25 minutes.
Peel and cut the onion into half rings and half the lemon into thin slices. On a baking tray put baking foil, and on top of the "pillow" of 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 little white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini should be peeled and cut into pieces, chopped cabbage, black 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, chop the onion, slice the carrots and season with a teaspoon of vegetable oil. During this time, the tomatoes are blanched, peeled, cut into mashed potatoes and added to the pan to the dressing, which is stewed 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: sweet pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp spoon tomato paste, vegetable oil, pepper, basil.
Cut the onion into half rings and stew in a little oil for 5-7 minutes. The cabbage is finely chopped, and the carrots are cut into strips and stewed together with the onion under a lid, adding 100 ml of water. Add the tomato puree, salt and spices to the dish and simmer for 15-20 minutes.
The peppers are washed, cleaned of the core and stuffed with stewed cabbage. Spread the baking foil on a baking sheet, arrange the prepared pepper and then wrap the edges.
Bake the pepper in the oven for 20 minutes. Before serving, sprinkle with green parsley or dill.
Roasted chicken breast with spices
Ingredients for the dish: chicken breast - 1 pc. , 1 tbsp olive oil, black pepper, herbs.
Preparation: Wash the breasts and sprinkle with salt, pepper, butter and herbs on all sides. The chicken is then covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breasts are placed in a baking sleeve. Bake the chicken in a preheated oven at 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The beans are washed thoroughly and then left to infuse in water for 5-6 hours to remove the bitterness. Then the quinoa is rinsed again and poured into the bowl of the multicooker, adding water. The porridge is cooked in "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 pharmacy sourdough.
The pasteurized milk is heated to a temperature of 50 degrees (until steam begins to rise from the milk), and the fresh milk - to 90 degrees (until the appearance of the first foam). Then the yeast is added to the milk (hot milk should be cooled 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 yoghurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through cheesecloth, 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.
Getting out of the diet
After completing the diet, you need to adhere to certain dietary rules to maintain the achieved results of weight loss. First of all, it is recommended to continue to exclude from the menu products containing sugar and white flour products. It is also necessary to adhere to four meals a day without snacks between meals.
For breakfast and lunch you can prepare oatmeal with meat, fish, chicken, sandwich of wholemeal bread with cheese, scrambled eggs. Fruit is allowed for afternoon tea, and for dinner you can prepare a salad with chicken or fish.
The amount of simple carbohydrates in the diet after a diet of 6 petals should be strictly controlled and not exceed the daily dose of 200-300 kcal to avoid edema and weight gain due to water and fat.
Advantages and disadvantages
The 6-leaf diet is an effective way to lose weight due to the following benefits:
- loss of 500g. 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 reducing the amount of glycogen in the body (one molecule of glycogen binds four water molecules);
- a short-term diet plan that 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:
- gaining weight after canceling the diet and returning 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 work of the gastrointestinal tract and nervous system.
The use of diet is contraindicated in the presence of serious diseases of the digestive, urinary and endocrine systems, such as:
- gastritis, pancreatitis, gastric 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.