The 6-petal diet is a 6-day slimming diet with a daily alternation of protein and carbohydrate foods. A sample menu for each day and adherence to dietary principles contribute to weight loss and a decrease in body volume in a short time.
On protein diet days, as a result of a lack of carbohydrates, the level of glycogen decreases, which leads to fat burning processes due to the use of lipids to provide energy for the body.
Carbohydrates in vegetables, fruits and cereals do not cause fat accumulation, as they are used to replenish glycogen stores and maintain vital functions of the human body.
Ground rules
To lose weight quickly and reduce body volume, you need to strictly follow the basic rules of the 6-petal diet:
- consumption of no more than 600 gr. protein food, 1500 gr. vegetables, 300 grams. cereals on the appropriate day;
- food portions should be small - about 150 gr. protein or cereal products and up to 500 gr. fruit;
- keep 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;
- tomato sauce;
- mayonnaise;
- mustard.
Diet features
The basis of the 6-petal diet is a day of fish, vegetables, chicken, cereals, curd and fruit, arranged in this order for the purpose of changing protein and carbohydrates daily.
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. On the diet, preference should be given to low-fat varieties, such as:
- horse mackerel;
- pink salmon;
- hake;
- herring;
- tuna;
- herring;
- freshwater fish;
- trout;
- catfish;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of steamed or grilled fish.
vegetable day. This diet involves the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content in vegetables causes a decrease in cholesterol and blood sugar levels, removes toxins, and maintains beneficial intestinal microflora.
The menu can be boiled, boiled and grilled vegetables, broths, soups or smoothies, fresh vegetables in the form of salads wrapped in olive oil.
It is important to know that the use of potatoes in the 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 uniform or baked, is allowed.
chicken day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, group B vitamins. To diversify the diet menu, you can cook broth, roast chicken with spices, make cream soup from chicken meat.
wheat day. At this stage, the diet includes only whole grains (wheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are absorbed slowly and supply the body with energy for a long time.
In addition to cereals, it is allowed to eat whole wheat 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 provides a long-lasting feeling of fullness due to its high protein content, and is also a source of minerals useful for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit days complement the 6-petal diet, in 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;
- oranges, tangerines;
- 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 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 more sour 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 each 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: Grilled fish with spices (200 g);
- Lunch: Fish broth;
- Dinner: Puree fish fillet with additional broth (200 g).
Vegetables
- Breakfast: Boiled beet salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Boiled zucchini and cabbage, potatoes, boiled in their uniforms;
- Dinner: Peking cabbage salad.
Chicken
- Breakfast: boiled fillet;
- Snack: Chicken broth with herbs and fennel;
- Lunch: grilled fillet;
- Dinner: Broth with boiled fillet parts.
cereals
- Breakfast: boiled buckwheat;
- Snack: A glass of kvass;
- Lunch: Bulgur with spices, a slice of whole wheat bread;
- Dinner: Brown rice.
curd
- Breakfast: Curd with cinnamon, tea;
- Snack: Yogurt;
- Lunch: Curd with yogurt;
- Dinner: Cheese curd, tea.
Fruit
- Breakfast: Baked apples;
- Snack: 100 grams. berries;
- Lunch: Apple, pear, kiwi and banana fruit salad;
- Dinner: Tangerines.
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 food.
Grilled trout
Ingredients: 800 g of trout, lemon, onion, parsley, nutmeg.
Fish are cleaned of scales, washed and cut into pieces. 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 the lemon half into thin slices. On a baking sheet, put foil for baking, and on a "pillow" of onions, cut 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.
Boiled Vegetables
For cooking, you will need medium zucchini, small white cabbage, 2 sweet bell peppers and 2 tomatoes, carrots and onions.
Zucchini should be peeled and chopped, chopped cabbage, pepper chopped. Then the ingredients are mixed, plus half a glass of water, salted and cooked over medium heat for 20 minutes.
While the stew is simmering, chop the onions, chop the carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are boiled, peeled, cut into mashed potatoes and added to the sauce, 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.
stuffed pepper
Required 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 bring to a boil 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.
Bell peppers are washed, seeded and stuffed with boiled cabbage. Spread parchment paper on a baking sheet, put the prepared pepper, then wrap the edges.
Pepper is 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, spices.
Preparation: the breasts are washed and sprinkled with salt, pepper, butter and spices on all sides. Next, the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breasts are placed in a roasting sleeve. Chicken is cooked in a preheated oven at 200 degrees for twenty minutes.
Quinoa in the slow cooker
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
Groats are washed, then allowed to soak in water for 5-6 hours to remove the bitter taste. The quinoa is then rinsed again and poured into the multicooker bowl with added water. Porridge is cooked in the "Rice" mode for 25 minutes.
After cooking, add a little salt, turmeric and cumin seeds to the porridge. Sprinkle with spices.
Thick Greek Yogurt
To prepare it, you will need 2 liters of milk, 4 tablespoons of natural yogurt or pharmacy sourdough culture.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to rise from the milk), and fresh milk - to 90 degrees (until the first foam appears). Then sourdough is added to the milk (hot milk should be cooled to 50 degrees), covered with a lid, wrapped on top with a towel and left for 4-5 hours.
After the time has passed, the container with yogurt is carefully placed in the refrigerator for 2-3 hours. For a thicker consistency, strain the yogurt through cheesecloth folded in 3 layers for 3 hours.
Greek yogurt served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Get off the diet
After completing the diet, you must adhere to several nutritional rules in order to maintain the achieved weight loss results. First of all, it is advisable to continue to exclude products containing sugar and products made from white flour from the menu. It is also important to adhere to four meals a day without snacks between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, whole wheat 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 a 6-petal diet should be strictly controlled and not exceed the daily allowance of 200-300 kcal to avoid the occurrence of edema and weight gain due to water and fat.
Advantages and disadvantages
The 6 Petals Diet is an effective way to lose weight thanks to the following benefits:
- loss of 500 gr. up to 1. 5 kilograms daily;
- 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 nutrition plan, which allows you to continue using the 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 rapid return of 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 digestive tract and nervous system.
The use of the 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.