The 6-leaf diet is a 6-day diet with daily alternation between protein and carbohydrate foods. A sample menu for each day and adherence to the dietary principles contribute to weight loss and decrease in body volume in a short time.
On protein days in the diet, due to lack of carbohydrates, the level of glycogen decreases, causing the process of fat burning 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 rebuild glycogen stores and maintain the vital functions of the human body.
Basic rules
To lose weight fast and reduce body volume, carefully follow the basic rules of the 6-petal diet:
- consume no more than 600 g of protein food, 1500 g of vegetables, 300 g of cereals on the corresponding day;
- portions of food should be small - about 150 grams of protein products or grains and up to 500 grams 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 products containing sugar in the composition;
- coffee;
- sweet drinks;
- white flour products;
- ketchup;
- mayonnaise;
- mustard.
Functions of the diet
The basis of the diet for the 6 petal diet is fish, vegetables, chicken, grains, curds and fruit days, arranged in this order for the daily alternation between proteins and carbohydrates.
Fish Day. Fish is the most valuable source of protein, healthy fats (omega 3) and vitamins (A, E, H, C, PP). The fish also contains iodine, zinc, selenium and calcium. On a diet, preference should be given to low-fat varieties, such as:
- horse mackerel;
- pink salmon;
- kulmule;
- herring;
- tuna;
- herring;
- sea bream;
- trout;
- catfish;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of steamed or baked fish.
Vegetable day. The diet involves the use of low-calorie, non-starchy vegetables, which do not contribute to weight gain. The high fiber content of vegetables leads to a decrease in cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include cooked, stewed and baked 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 on 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 their uniform or baked, is allowed.
Chicken Day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, vitamins from group B. To diversify the diet menu you can cook broth, bake chicken with spices, make a cream soup from chicken meat.
Grain Day. At this stage, the diet contains only whole grains (buckwheat, barley, bulgur, oatmeal, 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 whole grains or rye bread (up to 100 grams) and a glass of kvass.
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 the body's necessary minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit Day completes the diet with 6 petals, where it is recommended to eat small portions of 200-300 grams 5-6 times, while you can eat all types of fruits and berries that are available in season:
- apples, pears;
- oranges, tangerines;
- drue;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherries, sweet cherries, strawberries.
The nutritional value of fruits, like vegetables, lies in their high fiber content 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 acidic varieties and strictly adhere to the total daily intake of fruits and berries - up to 1, 5 kg.
Try menu with 6 petals
Following the principle of alternating proteins and carbohydrates, when planning a menu for each day for a diet with 6 petals, 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: Baked fish with spices (200 g);
- Breakfast: Fish broth;
- Dinner: Fish fillet puree with the addition of broth (200 g).
Vegetable
- Breakfast: Cooked beetroot salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and cabbage stew, potatoes, cooked in their uniform;
- Dinner: Peking cabbage salad.
Chicken
- Breakfast: Cooked fillet;
- Snack: Chicken broth with spices and dill;
- Breakfast: 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.
Curd
- Breakfast: Curd with cinnamon, tea;
- Snack: Yogurt;
- Breakfast: Curd with yoghurt;
- Dinner: Curd, tea.
Fruit
- Breakfast: Baked apples;
- Snack: 100 g berries;
- Lunch: Fruit salad of apple, pear, kiwi and banana;
- Dinner: Mandarins.
Recipes
Despite the fact that the diet has a limited diet, simple recipes can be used to prepare delicious meals taking into account the recommendations for food choices.
Baked trout
Ingredients: 800 g trout, lemon, onion, parsley, nutmeg.
The fish is cleaned of dandruff, washed and cut into portions. Then salt the fish and sprinkle with the juice of half a lemon. The cooked trout are left to marinate for 20-25 minutes.
Peel and cut the onion into half rings, and cut half of the lemon into thin slices. On a baking sheet lay foil for baking, and on top of the "pillow" of onions, pieces of trout with lemon wedges, and sprinkle with nutmeg. The foil is then 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.
The vegetable stew
For cooking, use a medium-sized 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. Next, 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, chop the carrots and season with a teaspoon of vegetable oil. At this point, blanch the tomatoes, peel, chop in mashed potatoes and add to the pan for the dressing, which is boiled for 5 minutes.
Then mix vegetables, add spices and cook the dish over low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed pepper
Necessary ingredients: sweet peppers - 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 and cut the carrots into strips and let it simmer together with the onions under a lid, add 100 ml of water. Put tomato puree, salt and spices in the dish and simmer for 15-20 minutes.
Peppers are washed, pitted and stuffed with stewed cabbage. Spread the baking paper on a baking sheet, lay out the prepared pepper, and then wrap the ends.
Bake the peppers 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. l. olive oil, pepper, herbs.
Preparation: wash the breast and sprinkle with salt, pepper, butter and herbs on all sides. Next, cover the chicken with foil and leave to marinate in the refrigerator for 30 minutes.
After marinating, place the breast in a frying pan. Chicken is cooked in a preheated oven at a temperature of 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The groats are washed thoroughly and 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 by 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, use 2 liters of milk, 4 tablespoons of natural yogurt or a pharmacy dough culture.
Pasteurized milk is heated to a temperature of 50 degrees (until the steam begins to rise from the milk), and fresh milk - up to 90 degrees (until the first foam appears). Then add the sourdough 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, place the container of yoghurt gently in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through the cheesecloth folded into 3 layers for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Leave the diet
After completing the diet, you should adhere to some nutritional rules to maintain the weight loss results obtained. First of all, it is still recommended to exclude sugary products and products made from white flour from the menu. It is also necessary to adhere to four meals a day without snacks between meals.
For breakfast and lunch you can prepare porridge with meat, fish, chicken, a wholemeal bread sandwich with cheese, scrambled eggs. For afternoon tea, fruit is allowed, and for dinner you can prepare a salad with chicken or fish.
The amount of simple carbohydrates in the diet after the diet with 6 petals should be strictly controlled and not exceed the daily intake of 200-300 kcal to avoid the occurrence of edema and weight gain due to water and fat.
Pros and cons
6 Petal Diet is an effective way to lose weight thanks to the following benefits:
- loss from 500 gr. up to 1, 5 kg daily;
- rapid weight loss, which is associated with active removal of water from the body due to a decrease in the amount of glycogen in the body (one glycogen molecule binds four water molecules);
- a short-term nutrition plan that allows you to continue using a diet to keep the weight off.
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 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 virus infections.