The 6 -petal diet is a 6 -day slimming diet with protein and carbohydrate foods alternating daily. Examples of menus for each day and adherence to dietary principles contribute to weight loss and decrease in body volume in a short time.
In the days of dietary protein, due to lack of carbohydrates, glycogen levels decrease, which causes 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 replenish glycogen storage and maintain vital functions of the human body.
Basic rules
To lose weight quickly and reduce body volume, you must adhere to the basic rules of the 6 -petal diet:
- take no more than 600 gr. protein foods, 1500 gr. vegetables, 300 gr. cereals on the same day;
- portion of food should be small - about 150 gr. protein or grain products and up to 500 gr. fruits;
- 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 with sugar in the composition;
- coffee;
- sweet drinks;
- white flour products;
- tomato sauce;
- mayonnaise;
- mustard.
Dietary characteristics
The basis of the 6-petal diet diet is a day of fish, vegetables, chicken, grains, yogurt and fruits, arranged in this order for the purpose of daily replacement 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 types, such as:
- horse mackerel;
- pink salmon;
- hake;
- herring;
- tuna;
- herring;
- sea bass;
- trout;
- catfish;
- carp;
- salmon fish.
It is allowed to eat exactly 600 grams of steamed or grilled fish.
Vegetable day. The diet involves the consumption 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 sugar levels in the blood, removes toxins, and nourishes the beneficial intestinal microflora.
The menu can include boiled, stewed and baked vegetables, soups, stews or smoothies, fresh vegetables in the form of salads coated 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. Small portions of potatoes (up to 100 grams), boiled in their uniform or baked, are allowed.
Chicken day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, vitamins of group B. To diversify the diet menu, you can cook soups, roast chicken with spices, make cream soup from chicken meat.
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 slowly absorbed and supply the body with energy for a long time.
In addition to cereals, it is allowed to eat whole wheat bread or rye (up to 100 grams) and a glass of kvass.
Buttermilk day. The diet menu uses 2-3 cottage cheeses. 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 provides a long -lasting feeling of satiety due to its high protein content, and is also a source of useful minerals needed for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit day complements the diet of 6 petals, where 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:
- apple, pear;
- orange, tangerine;
- wine;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherries, sweet cherries, strawberries.
The nutritional value of fruits, such as vegetables, lies in their high fiber levels and the content of different vitamin groups. It is important to remember that sweet fruits contain a lot of sugar, so you should give preference to more sour types 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 protein and carbohydrates, when planning a menu for each day for a 6-petal 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: Grilled fish with spices (200 g);
- Lunch: Fish stew water;
- Dinner: Pure fish fillets with the addition of soup (200 g).
vegetables
- Breakfast: boiled beet salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and boiled cabbage, potatoes, boiled in their uniforms;
- Dinner: Peking cabbage salad.
chicken
- Breakfast: boiled fillets;
- Snacks: Chicken soup with spices and dill;
- Lunch: Grilled Fillet;
- Dinner: Gravy with a portion of boiled fillets.
grain
- Breakfast: Boiled buckwheat;
- Snack: A glass of kvass;
- Lunch: Bulgur with spices, a slice of whole grain bread;
- Dinner: Brown rice.
Buttermilk
- Breakfast: Curd with cinnamon, tea;
- Snacks: Yogurt;
- Lunch: Buttermilk with yogurt;
- Dinner: Curd cheese, tea.
fruits
- Breakfast: Baked apples;
- Snack: 100 gr. beri;
- Lunch: Salad of apples, pears, kiwis and bananas;
- Dinner: Tangerine.
recipe
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 choosing foods.
Grilled trout
Ingredients: 800 g trout, lemon, onion, parsley, nutmeg.
The fish is cleaned of scales, washed and cut into several parts. Then salted fish 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 foil for baking, and on top of the onion "pillow", slices of trout with lemon slices, 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.
Boil the vegetables
To cook, you need medium zucchini, small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini must be peeled and cut into slices, chopped cabbage, peppers cut into strips. Next, the ingredients are mixed, half a glass of water is added, salted and cooked over medium heat for 20 minutes.
While the stew is boiling, chop the onions, chop the carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are blanched, peeled, chopped in mashed potatoes and added to the pan for dressing, which is boiled 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.
Pepper stuffing
Ingredients needed: sweet bell pepper - 6–8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. one tablespoon 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 simmer together with the onions under the lid, adding 100 ml of water. Add tomato paste, salt and spices to the dish and simmer for 15-20 minutes.
Bengal peppers are washed, the core removed and stuffed with boiled cabbage. Spread the baking foil on a baking sheet, place the prepared peppers, and then wrap the ends.
Peppers are baked in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Grilled chicken breast with spices
Ingredients for the dish: chicken breast - 1 pc. , 1 tbsp. l. olive oil, pepper, herbs.
Preparation: the breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. Next, the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breast is placed in a roasted sleeve. The chicken is cooked in a preheated oven at 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
The scar is washed thoroughly, and then left in water for 5-6 hours to remove the bitterness. The quinoa is then rinsed again and poured into a multicooker bowl by adding water. The porridge is cooked in "Rice" mode for 25 minutes.
After cooking, add a little salt, turmeric and cumin seeds to the porridge. Sprinkle with herbs.
Concentrated Greek yogurt
To prepare, you need 2 liters of milk, 4 tablespoons of natural yogurt or sour culture of pharmaceutical dough.
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 bubbles appear). Then sour 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 time has elapsed, the container with yogurt is carefully placed in the refrigerator for another 2-3 hours. For a more concentrated consistency, strain the yogurt through a cheese cloth 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, you should adhere to some dietary rules to maintain the weight loss results achieved. First of all, it is recommended to continue to exclude products containing sugar 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 cook porridge with meat, fish, chicken, whole grain bread sandwiches 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 6-petal diet should be strictly controlled and not exceed the daily allowance of 200-300 kcal to prevent the occurrence 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 pounds 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 molecules of water);
- a short -term nutrition plan, which allows you to continue using the diet to maintain weight.
Like any restriction, diet has several disadvantages that can affect the physical and psychological state of the body:
- weight gain after diet cancellation and rapid return of carbohydrates to the diet;
- appearance of fatigue, irritability, 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 diet is contraindicated in the presence of serious diseases of the digestive, excretory and endocrine systems, such as:
- gastritis, pancreatitis, stomach ulcers, duodenal ulcers;
- diabetes;
- chronic inflammation of the gallbladder;
- anemia.
You should not go on a diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.