The 6-petal diet is a 6-day diet food that alternates between protein and carbohydrate foods every day. Daily sample menus and adherence to dietary principles help to lose weight and reduce weight in a short period of time.
On protein diet days, glycogen levels are reduced due to carbohydrate deficiency, which leads to a fat burning process because lipids are used to provide energy for the body.
Carbohydrates in vegetables, fruits and grains do not cause fat deposits because they are used to replenish glycogen reserves and maintain important functions of the human body.
basic rules
If you want to lose weight quickly and reduce your body size, you must strictly abide by the basic rules of the 6-petal weight loss method:
- Consumption does not exceed 600 grams. Protein food, 1500 grams. Vegetables, 300 grams. The grain of the corresponding date;
- The serving size should be small-about 150 grams. Protein products or grains and up to 500 grams. fruit;
- Keep the amount of salt to a minimum;
- Drink 2. 5 liters of water every 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-containing products;
- coffee;
- Sweet drink
- White flour products;
- ketchup;
- mayonnaise;
- mustard.
Diet characteristics
The basis of the six-petal diet is fish, vegetables, chicken, cereals, curd and fruit days, arranged in this order to achieve the purpose of alternating protein and carbohydrates daily.
Fishing 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 terms of diet, low-fat varieties should be preferred, such as:
- mackerel;
- Pink salmon
- Cod
- Herring;
- tuna;
- Herring;
- snapper;
- Trout;
- Catfish;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of steamed fish or grilled fish.
Vegetable Day. The diet includes the use of low-calorie, non-starchy vegetables that do not cause weight gain. The high fiber content in vegetables can lower cholesterol and blood sugar levels, remove toxins, and nourish beneficial intestinal flora.
The menu can include boiled, stewed and roasted vegetables, broths, soups or smoothies, olive oil in the form of fresh vegetable salads.
It is important to know that the use of potatoes in a 6-petal diet is limited due to the high amount of starch in the composition. Allow a small portion of potatoes (up to 100 grams) to be cooked or roasted evenly.
Rooster day. The ingredients of chicken include protein, phosphorus, magnesium, potassium, and B vitamins. To diversify the diet menu, you can cook broth, roast chicken with spices, and make cream soup with chicken.
Cereal 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 because they are slowly absorbed and provided for the body for a long timeenergy.
In addition to grains, you can also eat whole wheat bread or rye bread (up to 100 grams) and a cup of kvass.
Curd day. The diet menu uses 2-3. 8% fat (but not fat-free) cheese in the form of a mixture of curd-yogurt with cinnamon or vanilla, sugar-free and additive-free yogurt, and milk.
Cottage cheese provides long-lasting satiety due to its high protein content. It is also a useful source of essential minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
After completing the 6-petal diet on the fruit day, it is recommended to eat small portions of 200-300 grams 5-6 times during the period. At the same time, you can eat all types of fruits and berries in the season:
- Apples, pears;
- Oranges, tangerines;
- Grape;
- Banana-limited;
- Pineapple, pomegranate, grapefruit;
- Cherries, sweet cherries, strawberries.
The nutritional value of fruits (such as vegetables) lies in their high levels of fiber and the content of different 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 observe the total daily intake of fruits and berries-up to 1. 5 kg.
Sample 6 Petal Diet Menu
Following the principle of alternation of protein and carbohydrates, when planning a daily menu for a 6-leaf diet, dishes made from permitted foods must be used, and the diet should include 3-4 meals without snacks.
fish
- Breakfast: boiled cod fillet (200 grams);
- Snack: grilled fish with spices (200 grams);
- Lunch: fish soup;
- Dinner: puree fish fillets, add broth (200 g).
vegetable
- Breakfast: boiled beet salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and cabbage stew, potatoes, boiled evenly;
- Dinner: Beijing cabbage salad.
Chick
- Breakfast: boiled fish fillets;
- Snack: chicken broth with spices and dill;
- Lunch: grilled fish fillets;
- Dinner: Broth and a portion of boiled fish fillets.
cereals
- Breakfast: boiled buckwheat;
- Snack: a glass of kvass;
- Lunch: dry wheat with spices, a slice of whole wheat bread;
- Dinner: brown rice.
curd
- Breakfast: cinnamon tofu, tea;
- Snack: yogurt;
- Lunch: tofu and yogurt;
- Dinner: fermented bean curd, tea.
fruit
- Breakfast: baked apples;
- Snacks: 100 grams. berry;
- Lunch: apple, pear, kiwi, banana fruit salad;
- Dinner: oranges.
recipe
Although the diet is limited, taking into account the recommendations for food choices, simple recipes can be used to prepare delicious meals.
Grilled trout
Ingredients: 800 grams of trout, lemon, onion, parsley, nutmeg.
Remove the fish from the scales, wash and cut into small pieces. Then marinate the fish and sprinkle with half a lemon juice. Marinate the prepared trout for 20-25 minutes.
Peel and cut the onion into half circles, and slice half of the lemon into thin slices. Put the baking foil on the baking tray, put the trout with lemon slices on the onion "pillow", and sprinkle with nutmeg. Then wrap the top of the trout with foil.
The fish is baked in the oven at 180 degrees for 40 minutes. Sprinkle chopped parsley before serving.
Vegetable stew
For cooking, you need a medium-sized zucchini, a small cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
The zucchini must be peeled and cut into pieces, the cabbage must be chopped, and the pepper must be cut into strips. Next, mix the ingredients, add half a cup of water, add salt, and cook for 20 minutes on medium heat.
While stewing the meat, chop onions and carrots, and season with a teaspoon of vegetable oil. At this time, the tomatoes are blanched and peeled, chopped into mashed potatoes, seasoned in a pot, and simmered for 5 minutes.
Next, mix the vegetables, add the spices, and cook on low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed peppers
Ingredients needed: sweet pepper-6-8 slices, cabbage-300 grams, 2 carrots, 2 onions, 1 tablespoon. A spoonful of tomato sauce, vegetable oil, black pepper, and basil.
Cut the onion into half circles and fry in a little oil for 5-7 minutes. Chop the cabbage, cut the carrots into strips, cover the pot with the onion, and add 100 ml of water. Add tomato sauce, salt and spices to the plate and simmer for 15-20 minutes.
Wash the green peppers, remove the pits, and stuff them into the stewed cabbage. Spread the baking foil on the baking tray, spread the prepared peppers, and then wrap the ends.
The peppers are roasted in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Grilled chicken breast with spices
Ingredients for this dish: chicken breast-1 piece, 1 tablespoon. Olive oil, pepper, herbs.
Preparation: Wash the breasts and sprinkle salt, pepper, butter and herbs on all sides. Next, the chicken is covered with foil and marinated in the refrigerator for 30 minutes.
After marinating, place the breast meat in the grill. The chicken is cooked in a preheated oven at 200 degrees for 20 minutes.
Quinoa in a slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
Wash the crumbs thoroughly and soak in water for 5-6 hours to remove the bitterness. Then rinse the quinoa again and add water to the multi-purpose pot. The porridge is cooked in the "rice" mode for 25 minutes.
After cooking, add a small amount of salt, turmeric and coriander seeds to the porridge. Sprinkle with vanilla.
Thick Greek Yogurt
To prepare, you need 2 liters of milk, 4 tablespoons of natural yogurt or pharmacy yeast culture.
Pasteurized milk is heated to 50 degrees (until steam starts to rise from the milk) and fresh milk-up to 90 degrees (until the first froth appears). Then add the sourdough dough to the milk (hot milk must be cooled to 50 degrees), close the lid, wrap it in a towel, and let it sit for 4-5 hours.
After the time has passed, carefully put the container with the yogurt in the refrigerator for another 2-3 hours. To get a thicker consistency, filter the yogurt through cheesecloth folded into 3 layers for 3 hours.
Greek yogurt with cottage cheese or vanilla. The shelf life of this dish is 5-6 days.
Withdraw from the diet
After finishing the diet, you should adhere to some nutritional rules to maintain the weight loss achieved. First, it is recommended to continue to exclude sugary products and products made from white flour from the menu. Also insist on four meals a day, and no snacks between meals.
For breakfast and lunch, you can cook meat porridge, fish, chicken, cheese, scrambled eggs on whole wheat bread. Afternoon tea can eat fruit, dinner can prepare a chicken or fish salad.
The amount of simple carbohydrates in the diet after the 6-part diet should be strictly controlled, and should not exceed the allowable amount of 200-300 kcal per day to avoid edema and weight gain caused by water and fat.
Pros and cons
The 6-petal diet is an effective way to lose weight due to the following benefits:
- Loss from 500 grams. Maximum 1. 5 kg per day;
- Fast weight loss, which is related to the active removal of water from the body due to the reduction in the amount of glycogen in the body (one glycogen molecule combines with four water molecules);
- A short-term nutrition plan that allows you to continue to use diet to maintain weight.
Like any restriction, diet has many disadvantages that affect the physical and psychological state of the body:
- Weight gain after canceling the diet and fast carbohydrate resuming diet;
- The appearance of fatigue, irritation, lack of strength;
- The menu lacks the required amount of healthy fat, which affects the work of the gastrointestinal tract and nervous system.
In the case of serious diseases in the digestive system, excretory system and endocrine system, it is forbidden to use diet, such as:
- Gastritis, pancreatitis, gastric ulcer, duodenal ulcer;
- diabetes;
- Chronic inflammation of the gallbladder;
- anemia.
You cannot diet during pregnancy and breastfeeding, infectious diseases, acute respiratory virus infections.