The 6-petalled diet is a 6-day slimming diet with daily alternation of protein and carbohydrate foods. A sample menu for each day and adherence to the principles of diet contribute to weight loss and reduction of body volume in a short time.
In the protein days of the diet, due to the lack of carbohydrates, the glycogen level decreases, which triggers the fat burning process due to the use of lipids to provide the body with energy.
Carbohydrates in vegetables, fruits and whole 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 fast and reduce body volume, you need to 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 respective 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 diet are the days of fish, vegetables, chicken, cereals, cottage cheese and fruits, arranged in this way 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 a diet, preference should be given to low-fat varieties, such as:
- horse mackerel;
- pink salmon;
- cod;
- herring;
- ton;
- herring;
- sea carp;
- trout;
- mustak;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of steamed or baked fish.
Vegetable Day. The diet includes the use of low-calorie vegetables and not starch, which do not contribute to weight gain. The high fiber content in vegetables leads to lowering cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include boiled, stewed and roasted vegetables, gravy, soup or smoothie, fresh vegetables in the form of a salad topped 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 diversify the diet menu, you can cook soup, roast chicken with spices, make a cream soup from chicken.
Wheat Day. At this stage, the diet includes only whole grains (buckwheat, barley, bulgur, 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, it is allowed to eat bread with cereals or rye (up to 100 grams) and a glass of kvass.
Cottage cheese day. The diet menu uses 2-3, 8% fat cottage cheese (but not fat-free) in the form of a cottage cheese-yogurt mixture with cinnamon or vanilla, sugar-free yogurt and additives, milk.
Cottage cheese gives a feeling of long-term satiety due to its high protein content, and is a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit Day complements 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 in season:
- apples, pears;
- orange, tangerine;
- grapes;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherries, sweet cherries, strawberries.
The nutritional value of fruits, like 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 give preference to the most sour varieties and strictly adhere to the total daily intake of fruits and berries - up to 1. 5 kg.
Example of a diet menu with 6 petals
Following the principle of alternating proteins and carbohydrates, when planning a daily menu for a diet with 6 petals, it is necessary to use dishes prepared from the permitted foods, while the diet should include 3-4 meals without a snack.
Fish
- Breakfast: Boiled hake fillet (200 g);
- Snack: Spicy roasted fish (200 g);
- Lunch: Fish juice;
- Dinner: Puree fish fillets with the addition of meat broth (200 g).
vegetable
- Breakfast: Salad with boiled beets;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and cabbage stew, boiled potatoes in their uniform;
- Dinner: Beijing cabbage salad.
Chicken
- Breakfast: Boiled fillet;
- Snack: Spicy chicken broth and dill;
- Lunch: Roast fillet;
- Dinner: gravy with a piece of boiled fillet.
Cereals
- Breakfast: Boiled buckwheat;
- Snack: A glass of kvass;
- Lunch: Spicy bulgur, a slice of bread with cereal;
- Dinner: Rice coffee.
Cottage cheese
- Breakfast: Cottage cheese with cinnamon, tea;
- Snack: Kos;
- Lunch: Cottage cheese with yogurt;
- Dinner: Cottage cheese, tea.
Fruit
- Breakfast: Baked apples;
- Snack: 100 gr. manaferrat;
- Lunch: Fruit salad with apples, pears, kiwi and bananas;
- Darka: mandarin.
Recipe
Although the diet has a limited diet, simple recipes can be used to prepare delicious meals, taking into account the recommendations for food selection.
Roasted trout
Ingredients: 800 gr trout, lemon, onion, parsley, nutmeg.
The fish is cleaned of scales, washed and cut into pieces. The fish is then salted and sprinkled with the juice of half a lemon. The prepared trout is left to marinate for 20-25 minutes.
Peel a squash, grate it and slice the onion into half slices. On a baking sheet place baking paper and on top of the "cushion" with onions, trout pieces 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 minced 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.
Zucchini should be peeled and cut into pieces, chopped cabbage, 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 boiling, chop the onion, grate the carrots and arrange with a teaspoon of vegetable oil. At this time, the tomatoes are bleached, peeled, cut into mashed potatoes and added to the pan in the sauce, which is boiled 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 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 sauté in a little oil for 5-7 minutes. Finely chop the cabbage, cut the carrots into strips and cook them together with the onions under the lid adding 100 ml of water. Add tomato paste, salt and spices to the dish and cook for 15-20 minutes.
Bell peppers are washed, cleaned and stuffed with boiled cabbage. Lay the baking paper in a pan, lay out the prepared pepper and then wrap the edges.
Bake the peppers in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Roasted chicken breast with spices
Ingredients for the dish: chicken breast - 1 pc. , 1 tablespoon. l. olive oil, pepper, herb.
Preparation: the breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. Then, the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breast is placed on a baking sleeve. The chicken is baked 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 cereals 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 multi-pot bowl adding water. The porridge is cooked in "Rice" mode for 25 minutes.
After boiling, 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 culture of sour cream at the pharmacy.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to come out of the milk), and fresh milk - up to 90 degrees (until the first foam appears). Then add sour dough to the milk (hot milk should be cooled to 50 degrees), cover with a lid, wrap up with a towel and leave for 4-5 hours.
Once the time has passed, the container with yoghurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, drain the yoghurt with the 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.
Getting off the diet
After completing the diet, you need to adhere to some nutritional rules to maintain the achieved weight loss results. First of all, it is recommended that you continue to exclude products that contain sugar and products made from white flour from the menu. It is also necessary to adhere to four meals a day without snacking between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, a bread sandwich with cereal with cheese, scrambled eggs. Fruit is allowed for afternoon tea, while for dinner you can prepare a salad with chicken or fish.
The amount of simple carbohydrates in the diet after the 6-petal diet should be strictly controlled and not exceed the daily dose of 200-300 kcal in order to avoid the appearance of edema and weight gain due to water and fat.
Advantages and disadvantages
Diet 6 Petal is an effective way to lose weight thanks to the following benefits:
- loss of 500 gr. up to 1, 5 pounds 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 four water molecules);
- a short-term diet plan, which allows you to continue to use a diet to maintain weight.
Like any restriction, 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;
- 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 a diet is contraindicated in the presence of serious diseases of the digestive, excretory 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.