The 6-petal diet is a 6-day slimming food with daily alternation of protein and carbohydrate foods. A sample menu for every day and adherence to the principles of the diet contribute to weight loss and decrease in body volume in a short time.
On the protein days of the diet, due to a carbohydrate deficiency, the glycogen level decreases, causing the fat burning process due to the use of lipids to provide energy to the body.
Carbohydrates found in vegetables, fruits and grains do not cause fat deposits, as they are used to replenish glycogen stores and maintain the vital functions of the human body.
Fundamental rules
To lose weight quickly 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 per 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 with sugar in the composition;
- coffee;
- sweet drinks;
- white flour products;
- Ketchup;
- Mayonnaise;
- mustard.
Features of the diet
The basis of the diet of the 6-petal diet are the days of fish, vegetables, chicken, cereals, curds and fruits, arranged in this order for the purpose of the 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;
- hake;
- 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 that do not contribute to weight gain. The high fiber content in vegetables leads to a decrease in cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include boiled, stewed and baked vegetables, broth, soup or smoothies, fresh vegetables in the form of salad dressed with olive oil.
It is important to know that the use of potatoes on a 6-petal 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 in the oven, is allowed.
Chicken day. The composition of chicken meat includes proteins, phosphorus, magnesium, potassium, vitamins of group B. To diversify the diet menu, you can cook broth, cook chicken with spices, make creamy soup from chicken meat.
Wheat 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, it is allowed to eat wholemeal or rye bread (up to 100 grams) and a glass of kvass.
Curd day. The diet menu uses 2-3, 8% fat (but not fat-free) cottage cheese in the form of a mixture of curd and yogurt with cinnamon or vanilla, yogurt without sugar and additives, milk.
Ricotta gives a long-lasting feeling of satiety thanks to its high protein content, and is also a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins and lactic bacteria.
Fruit day completes the 6-petal diet, during which it is recommended to consume small portions of 200-300 grams 5-6 times, while you can eat all types of fruit and berries available in season:
- apples, pears;
- oranges, tangerines;
- grape;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, cherry, strawberry.
The nutritional value of fruits, like 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 give preference to more acidic varieties and strictly adhere to the total daily intake of fruits and berries - up to 1. 5 kilograms.
Example of a 6-petal diet menu
Following the principle of alternating proteins and carbohydrates, when planning a menu for every day for a 6-petal diet, it is necessary to use dishes prepared from permissible 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);
- Lunch: fish broth;
- Dinner: Fish fillet puree with added broth (200 g).
Vegetables
- Breakfast: boiled beetroot salad;
- Snack: cauliflower with steamed carrots;
- Lunch: Stewed zucchini and cabbage, potatoes, boiled in their own uniform;
- Dinner: Pekingese cabbage salad.
Chicken
- Breakfast: Boiled fillet;
- 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: Bulgur with spices, a slice of wholemeal bread;
- Dinner: brown rice.
Curd
- Breakfast: curd with cinnamon, tea;
- Snack: Yogurt;
- Lunch: curd with yogurt;
- Dinner: cottage cheese, tea.
Fruit
- Breakfast: baked apples;
- Snack: 100gr. berries;
- Lunch: Apple, pear, kiwi and banana fruit salad;
- Dinner: tangerines.
Recipes
Despite the fact that the diet has a limited diet, it is possible to use simple recipes to prepare delicious meals, taking into account the recommendations for choosing food.
Baked trout
Ingredients: 800 g of 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 cut half the lemon into thin slices. On a baking sheet put the baking paper for cooking 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 cooked 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.
Zucchini must be peeled and cut into pieces, chopped cabbage, pepper cut into strips. Then the ingredients are mixed, half a glass of water is added, salted and cooked over medium heat for 20 minutes.
While the stew is stewing, chop the onion, chop the carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are blanched, peeled, chopped into mashed potatoes and added to the pan to the dressing, which is stewed for 5 minutes.
Next, mix the vegetables, add the spices and cook the dish over low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed peppers
Necessary ingredients: sweet 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 it in a little oil for 5-7 minutes. Finely chop the cabbage, 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, cored and stuffed with stewed cabbage. Spread the parchment paper on a baking sheet, roll out the prepared pepper and then wrap the ends.
The pepper is baked 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 tablespoon. L. olive oil, pepper, aromatic herbs.
Preparation: the breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. After that, the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the brisket is placed in a roasting sleeve. Chicken is cooked in a preheated oven at a temperature of 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
The groats are washed thoroughly and then left to infuse in water for 5-6 hours to eliminate the bitterness. The quinoa is then rinsed and poured into the bowl of the multicooker adding water. Porridge is cooked in the "Rice" mode for 25 minutes.
After cooking, add a small amount of salt, turmeric and caraway seeds to the porridge. Sprinkle with herbs.
Thick Greek Yogurt
For the preparation you need 2 liters of milk, 4 tablespoons of natural yogurt or a sourdough from the pharmacy.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to rise from the milk), and fresh milk - up to 90 degrees (until the first foam appears). Then the sourdough is added to the milk (hot milk must be cooled to 50 degrees), covered with a lid, wrapped on top with a towel and left for 4-5 hours.
After this time, the container with the yogurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through gauze 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.
Get out of the diet
After completing the diet, it is necessary to adhere to some nutritional rules to maintain the achieved weight loss results. First, it is advisable to continue excluding products containing sugar and products based on white flour from the menu. You also need to stick to four meals a day with no snacking between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, a sandwich of wholemeal bread with cheese, scrambled eggs. For afternoon tea, fruit is allowed, and for dinner you can make 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 onset 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 kilograms per day;
- rapid weight loss, which is associated with the active removal of water from the body due to a decrease in the amount of glycogen in the body (one molecule of glycogen binds four water molecules);
- a short-term nutritional plan, which allows you to continue to follow 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 the cancellation of the diet and the return of fast carbohydrates in 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 severe 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 follow a diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.