The 6-petalled diet is a 6-day weight loss food with a daily change of protein and carbohydrate foods. The sample menu for each day and adherence to the principles of nutrition contribute to weight loss and reduction of body volume in a short time.
On protein days, the diet, as a result of a lack of carbohydrates, lowers glycogen levels, which causes the process of burning fat due to the use of lipids to supply the body with energy.
Carbohydrates in vegetables, fruits and grains do not cause fat deposition, as they are used to replenish glycogen stores and maintain vital functions of the human body.
Basic rules
To lose weight quickly and reduce body volume, you must strictly adhere to the basic rules of a diet with 6 petals:
- do not consume more than 600 gr. protein food, 1500 gr. vegetables, 300 gr. cereals on the appropriate day;
- portions of food should be small - about 150 gr. protein products or cereals 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 efficient, simple carbohydrates are completely excluded from the menu, which can lead to rapid weight gain:
- sugar and sugar-containing products;
- coffee;
- sweet drinks;
- white flour products;
- ketchup;
- mayonnaise;
- mustard.
Nutritional characteristics
The basis of the diet with a 6-petalled diet consists of fish, vegetables, chicken, cereals, cottage cheese and fruit days, arranged in this order for the purpose of daily exchange 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. On a diet, preference should be given to low-fat varieties, such as:
- šure;
- pink salmon;
- hake;
- herring;
- tuna;
- herring;
- orade;
- trout;
- som;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of fish cooked on steam or baked.
Vegetable day. The diet includes the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content in vegetables leads to a reduction in cholesterol and blood sugar, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include cooked, stewed and baked vegetables, soup, soup or smoothie, fresh vegetables in the form of a salad spiced 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), cooked in uniform or baked, is allowed.
Chicken day. The composition of chicken meat includes protein, phosphorus, magnesium, potassium, B vitamins. To diversify the diet menu, you can cook soup, roast chicken with spices, make cream soup from chicken meat.
Cereal 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, because they are slowly absorbed and supply the body with energy for a long time.
In addition to cereals, it is allowed to eat whole grain bread or rye (up to 100 grams) and a glass of yeast.
Curd day. The diet menu uses fresh cheese 2-3, 8% fat (but not fat-free) in the form of cottage cheese-yogurt mixture with cinnamon or vanilla, yogurt without sugar and additives, milk.
Fresh cheese gives a long-lasting feeling of satiety due to its high protein content, and is also a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit day completes the diet with 6 petals, during 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;
- grapefruit;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, cherry, strawberry.
The nutritional value of fruits, as well as vegetables, lies in the high level of fiber and the content of various groups of vitamins. It is important to remember that sweet fruit contains 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.
Sample diet menu with 6 petals
According to the principle of alternating proteins and carbohydrates, when planning the menu for each day for a 6-petal diet, it is necessary to use dishes prepared from the allowed foods, while the diet should include 3-4 meals without snacks.
Fish
- Breakfast: Cooked hake fillet (200 g);
- Snack: Baked fish with spices (200 g);
- Lunch: Fish soup;
- Dinner: Fish fillet puree with the addition of soup (200 g).
Vegetables
- Breakfast: Cooked beet salad;
- Snack: cauliflower with steamed carrots;
- Lunch: zucchini and cabbage stew, potatoes, cooked in uniform;
- Dinner: Peking cabbage salad.
Chicken
- Breakfast: Cooked fillet;
- Snack: Chicken soup with spices and dill;
- Lunch: Baked fillet;
- Dinner: Soup with a portion of cooked fillet.
Cereals
- Breakfast: Cooked buckwheat;
- Snack: a glass of yeast;
- Lunch: Bulgur with spices, a slice of whole grain bread;
- Dinner: brown rice.
Curd
- Breakfast: cottage cheese with cinnamon, tea;
- Snack: yogurt;
- Lunch: cottage cheese with yogurt;
- Dinner: cottage cheese, tea.
Fruits
- Breakfast: baked apples;
- Snack: 100 gr. berries;
- Lunch: Fruit salad of apples, pears, kiwis and bananas;
- Dinner: Mandarins.
Recipes
Despite the fact that the diet is limited, simple recipes can be used to prepare delicious meals, taking into account the recommendations for food selection.
Roasted trout
Ingredients: 800 g trout, lemon, onion, 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. Leave the prepared trout to marinate for 20-25 minutes.
Peel and slice the onion in half rings, and cut half the lemon into thin slices. Place the baking foil on the baking tray, and on the "pillow" of onions, pieces 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 an oven preheated to 180 degrees for 40 minutes. Sprinkle with chopped primrose before serving.
Vegetable stew
For cooking, you will need a medium zucchini, small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
The zucchini must be peeled and cut into pieces, the cabbage chopped, the peppers cut into strips. Then mix the ingredients, add half a glass of water, salt and cook over medium heat for 20 minutes.
While the stew is simmering, chop the onion, chop the carrot and season with a teaspoon of vegetable oil. During that time, the tomato is blanched, peeled, chopped into mashed potatoes and added to the pan with the sauce that is simmered for 5 minutes.
Then 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
Ingredients needed: sweet pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. spoon tomato paste, vegetable oil, black pepper, basil.
Cut the onion into half rings and simmer in a little oil for 5-7 minutes. Finely chop the cabbage, and cut the carrot into strips and simmer together with the onion under the lid with 100 ml of water. In a bowl, add tomato paste, spices and simmer for 15-20 minutes.
Wash the peppers, peel them and stuff them with stewed cabbage. Spread the baking foil on a baking sheet, arrange the prepared peppers, and then wrap the ends.
Bake the paprika in the oven for 20 minutes. Sprinkle with green primrose or dill before serving.
Roast chicken breast with spices
Ingredients for eating: chicken breast - 1 pc. , 1 tbsp. l. olive oil, pepper, herbs.
Preparation: Wash the breasts and sprinkle with salt, pepper, butter and herbs on all sides. Then the chicken is covered with foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breasts are placed in a baking sleeve. The chicken is baked in a preheated oven at a temperature of 200 degrees for about twenty minutes.
Quinoa in a slow stove
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The cereal is washed well, and then left to stand in water for 5-6 hours to remove the bitterness. The quinoa is then rinsed again and poured into a multivarka bowl by adding water. The porridge is cooked in the "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 you need 2 liters of milk, 4 tablespoons of natural yogurt or a pharmacy culture of sourdough.
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 in a towel and left for 4-5 hours.
After the time has elapsed, carefully place the bowl with the yogurt in the refrigerator for another 2-3 hours. For a thicker density, strain the yogurt through gauze folded in 3 layers for 3 hours.
Greek yogurt is served with fresh cheese or herbs. The shelf life of the dish is 5-6 days.
Getting out of the diet
After finishing the diet, you should follow some dietary rules in order to maintain the achieved weight loss results. First of all, it is recommended to continue to exclude from the menu products that contain sugar and white flour products. 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, wholemeal bread sandwich, scrambled eggs. Fruit is allowed for afternoon tea, and you can prepare a salad with chicken or fish for dinner.
The amount of simple carbohydrates in the diet after a diet with 6 petals should be strictly controlled and should not exceed the daily amount of 200-300 kcal in order to avoid the appearance of edema and weight gain due to water and fat.
Advantages and disadvantages
A 6-petalled 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 as a result of a decrease in the amount of glycogen in the body (one molecule of glycogen binds four molecules of water);
- a short-term diet plan, which allows you to continue to use a diet to maintain weight.
Like any restriction, diet has a number of disadvantages that can affect the physical and mental condition of the body:
- weight gain after diet cancellation and return of fast carbohydrates to the diet;
- occurrence of fatigue, irritation, 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, gastric ulcer, duodenal ulcer;
- diabetes;
- chronic inflammation of the gallbladder;
- anemia.
You cannot go on a diet during pregnancy and breastfeeding, infectious diseases, acute respiratory viral infections.