The 6-petal diet is a 6-day weight loss diet with a daily alternation of protein and carbohydrate foods. Following a sample menu and diet principles for each day will help you lose weight in a short time and reduce body volume.
Lack of carbohydrates in the protein days of the diet lowers glycogen levels, which leads to the burning of fats as a result of the use of lipids to provide the body with energy.
Carbohydrates in vegetables, fruits and grains do not cause the deposition of fat, because they are used to replenish glycogen stores and maintain the vital functions of the human body.
Basic rules
To lose weight fast and reduce body size, you need to strictly follow the basic rules of the 6-petal diet:
- Consume no more than 600 grams. protein food, 1500 gr. vegetables, 300 g. cereals on the relevant day;
- portions should be small - about 150 grams. protein products or cereals and up to 500 g. fruit;
- to minimize the amount of salt;
- Drink 2, 5 liters of water per day.
To make the diet more effective, simple carbohydrates are completely removed from the menu, which can lead to rapid weight loss:
- sugar and sugar-containing products;
- coffee;
- sweet drinks;
- white flour products;
- ketchup;
- mayonnaise;
- mustard.
Features of the diet
The diet of the 6-petal diet consists of fish, vegetables, chicken, cereals, cottage cheese and fruit days, organized in this sequence for the daily change 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. Low-fat diets should be preferred, for example:
- horse mackerel;
- pink salmon;
- hake;
- herring;
- tuna;
- herring;
- sea bream;
- trout;
- spring fish;
- carp;
- salmon.
Exactly 600 grams of steamed or cooked fish is allowed.
Vegetable Day. The diet involves the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content of vegetables lowers cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal microflora.
The menu can include boiled, baked and baked vegetables, fresh vegetables in the form of broth, soups or smoothies, salads decorated with olive oil.
It is important to know that the use of potatoes in the diet of 6 petals is limited due to the high content of starch. A small portion (up to 100 grams) of boiled or baked potatoes is allowed in the form.
Chicken day. Chicken meat contains protein, phosphorus, magnesium, potassium, B vitamins. To diversify the diet menu, you can cook broth, cook chicken with spices, make creamy chicken soup.
Grain day. At this stage, the diet includes only whole grains (buckwheat, barley, bulgur, oatmeal, brown rice), they contain many valuable nutrients and are complex carbohydrates, because they are slowly absorbed and provide the body with energy for a long time.
In addition to grains, you are allowed to eat whole grain or rye bread (up to 100 grams) and a glass of kvass.
Curd day. The diet uses 2-3, 8% fat (but fat-free) cottage cheese, sugar-free yogurt and supplements, milk in the form of a mixture of cottage cheese with cinnamon or vanilla.
Due to its high protein content, cottage cheese provides a long-lasting feeling of satiety, as well as a useful source of minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit day completes the diet of 6 petals, during this time it is recommended to eat 5-6 times in small portions of 200-300 grams, at the same time you can eat all kinds of fruits and berries available in season:
- apple, pear;
- orange, tangerine;
- grapes;
- banana - limited;
- pineapple, pomegranate, grapefruit;
- cherries, cherries, strawberries.
The nutritional value of fruits such as vegetables is due to their high levels of fiber and various groups of vitamins. It is important to remember that sweet fruits contain a lot of sugar, so you should prefer more sour varieties and strictly adhere to the general daily intake of fruits and berries - up to 1. 5 kg.
Example 6-petal diet menu
Following the principle of replacing proteins and carbohydrates, when planning a daily menu for a diet of 6 petals, it is necessary to use foods prepared from permitted foods, and the diet should include 3-4 meals without snacks.
Fish
- Breakfast: Boiled hake fillet (200 g);
- Snack: fish cooked with spices (200 g);
- Lunch: fish juice;
- Dinner: fish fillet puree with the addition of broth (200 g).
Vegetables
- Breakfast: Boiled beet salad;
- Snack: Cauliflower with steamed carrots;
- Dinner: zucchini and cabbage stew, potatoes, boiled in its own form;
- Dinner: Beijing cabbage salad.
chicken
- Breakfast: boiled fillets;
- Snack: chicken broth with spices and dill;
- Lunch: baked fillet;
- Dinner: broth with a portion of boiled fillet.
Grain
- Breakfast: boiled buckwheat;
- Snack: a glass of kvass;
- Lunch: Spicy bulgur, a slice of whole grain bread;
- Dinner: Brown rice.
cottage cheese
- Breakfast: cottage cheese with cinnamon, tea;
- Snack: Yogurt;
- Lunch: cottage cheese with yogurt;
- Dinner: cottage cheese, tea.
Fruit
- Breakfast: baked apples;
- Snack: 100 g. berries;
- Lunch: Apple, pear, kiwi and banana fruit salad;
- Dinner: tangerines.
Recipes
Although the diet is a limited diet, simple recipes can be used to prepare delicious meals, taking into account the recommendations for the selection of dishes.
Baked trout
Ingredients: 800 g of trout, lemon, onion, parsley, nutmeg.
The fish is 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 an onion and cut it into half rings and cut half a lemon into thin slices. Put the foil for baking in a baking dish and sprinkle with slices of lemon, trout and nutmeg on top of the "pillow" of the onion. The foil is then wrapped to cover the top of the trout.
Bake the fish in the oven at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
Vegetable casserole
To cook, you need a medium-sized pumpkin, 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. Then, mix the ingredients, add half a cup of water, salt and cook over medium heat for 20 minutes.
While the casserole is cooking, chop the onion, chop the carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are bleached, peeled, chopped with mashed potatoes and added to the pan, cooked sauce for 5 minutes.
Then mix the vegetables, add spices and cook for another 5-7 minutes on low heat. Sprinkle with fresh herbs before serving.
Stuffed peppers
Ingredients: sweet bell 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 fry in a little oil for 5-7 minutes. Finely chop the cabbage and cut the carrots into strips and boil with the onion under the lid, adding 100 ml of water. Add tomato paste, salt and spices to the dish and boil for 15-20 minutes.
Bulgarian peppers are washed, peeled and stuffed with cooked cabbage. Spread the bread foil on a baking sheet, arrange the prepared peppers and then wrap the ends.
Bake the peppers in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Chicken breast cooked with spices
Ingredients for cooking: chicken breast - 1 pc. , 1 tbsp. l. olive oil, pepper, herbs.
Preparation: Wash the breast and sprinkle with salt, pepper, oil and herbs on all sides. Then the chicken is covered with foil and left to marinate for 30 minutes in the refrigerator.
After marinating, the breast is placed in a frying pan. Bake the chicken in a preheated oven at 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The croup is washed well, then left to infuse in water for 5-6 hours to remove the pain. Then the quinoa is washed again and water is added and poured into a multivark bowl. The porridge is cooked for 25 minutes in "Rice" mode.
After cooking, add a small amount of salt, turmeric and cumin to the porridge. Sprinkle with herbs.
Thick Greek Yogurt
To prepare it you need 2 liters of milk, 4 tablespoons of natural yogurt or pharmacy sour yeast culture.
Pasteurized milk is heated to 50 degrees (until the milk begins to evaporate), and fresh milk to 90 degrees (until the first foam appears). Then sour milk is added to the milk (hot milk should be cooled to 50 degrees), cover with a lid, wrap in a towel and leave for 4-5 hours.
After some time, the container with yogurt is carefully put in the refrigerator for another 2-3 hours. Strain the yoghurt over the folded cheese for 3 hours to get a thicker consistency.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the food is 5-6 days.
Get off the diet
You need to follow some nutritional rules to maintain the weight loss results obtained after completing the diet. First of all, it is recommended to continue to exclude sugar and white flour products from the menu. It is also necessary to follow the meal four times a day without snacks between meals.
For breakfast and lunch you can cook meat, fish, porridge with chicken, sandwiches with whole grain bread with cheese, omelet. Fruits are allowed for tea in the afternoon, and for dinner you can make a salad with chicken or fish.
After a 6-leaf diet, the amount of simple carbohydrates in the diet should be strictly controlled, and the daily norm should not exceed 200-300 kcal to avoid 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 of 500 gr. up to 1. 5 kilograms per day;
- rapid weight loss 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 combines four water molecules);
- a short-term nutrition plan that allows you to continue using the diet to maintain weight.
Like any restriction, diet has a number of shortcomings that can affect the physical and psychological state of the body:
- weight gain after the abolition of the diet and the return of fast carbohydrates to the diet;
- appearance of fatigue, irritability, lack of strength;
- Lack of adequate amounts of healthy fats in the menu can affect the functioning of the gastrointestinal tract and nervous system.
The use of the diet is contraindicated in severe diseases of the digestive, excretory and endocrine systems, for example:
- gastritis, pancreatitis, gastric ulcer, duodenal ulcer;
- diabetes;
- chronic inflammation of the gallbladder;
- anemia.
You can not keep a diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.