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, as a result of a carbohydrate deficiency, the level of glycogen decreases, which causes the process of burning fat due to the use of lipids to provide energy to the body.
The carbohydrates in vegetables, fruits and cereals do not cause the deposition of fat, as they are used to replenish glycogen stores and maintain vital functions of the human body.
Fundamental rules
In order to quickly lose weight 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;
- the food portions should be small, around 150 gr. protein or cereal products and up to 500 gr. Fruit;
- 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;
- ketchup;
- Mayonnaise;
- mustard.
Characteristics of the diet.
The basis of the diet of the 6 petals are the days of fish, vegetables, chicken, cereals, curd and fruits, arranged in this order in order to alternate proteins 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. In a diet, preference should be given to low-fat varieties, such as:
- mackerel;
- pink salmon
- hake;
- herring;
- tuna;
- herring;
- sea bream
- trout;
- catfish;
- tent;
- 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 a salad garnished with olive oil.
It is important to know that the use of potatoes in a 6-petal diet is limited due to the large amount of starch in the composition. A small portion of potatoes is allowed (up to 100 grams), boiled in their uniform or baked.
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, bake chicken with spices, make a cream soup with chicken meat.
Grain day. At this stage, the diet includes only whole grains (buckwheat, barley, bulgur, oats, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are slowly absorbed and provide energy to the body 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 cottage cheese. 8% fat (but not fat-free) in the form of a mixture of cottage cheese and yogurt with cinnamon or vanilla, yogurt without sugar and additives, milk.
Cottage cheese gives a long-lasting feeling of fullness due to its high protein content, and it is also a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins, and lactic acid bacteria.
The day of the fruit completes the diet of the 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;
- grape;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, sweet 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 need to give preference to the most acidic varieties and strictly adhere to the total daily intake of fruits and berries - up to 1. 5 kilograms.
Sample 6 Petal Diet Menu
Following the principle of alternating protein and carbohydrates, when planning a menu for every day for a 6-petal diet, it is necessary to use dishes prepared with allowed 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 the addition of broth (200 g).
Vegetable
- Breakfast: Boiled beetroot salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and cabbage stew, potatoes, boiled in their uniform;
- Dinner: Beijing cabbage salad.
Chicken
- Breakfast: boiled steak;
- Snack: Chicken broth with spices and dill;
- Lunch: Baked steak;
- Dinner: Broth with a part of boiled fillet.
Cereal
- 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: cottage cheese, tea.
Fruit
- Breakfast: Baked apples;
- Snack: 100 gr. berries;
- Lunch: Apple, pear, kiwi and banana fruit salad;
- Dinner: mandarins.
Recipes
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 food choice.
Baked trout
Ingredients: 800 g of 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. The prepared trout is left to marinate for 20-25 minutes.
Peel and cut the onion in half and cut half of the lemon into thin slices. On a baking sheet put aluminum foil for baking, and on top of 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 the oven at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
Vegetable stew
To cook, 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. 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 cooking, chop the onion, chop the carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are blanched, peeled, cut into mashed potatoes, and added to the pan to the dressing, which is cooked for 5 minutes.
Next, mix the vegetables, add the spices and simmer the dish for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed pepper
Required ingredients: sweet pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. a tablespoon of tomato paste, vegetable oil, black pepper, basil.
Cut the onion into halves and fry 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 tomato paste, salt, and spices to the dish and simmer for 15-20 minutes.
The bell peppers are washed, cored and stuffed with stewed cabbage. Spread the parchment paper on a baking sheet, lay out the prepared pepper, and then wrap the ends.
The pepper is baked for 20 minutes. Sprinkle with green parsley or dill before serving.
Spiced Baked Chicken Breast
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. The chicken is then covered with aluminum foil and left to marinate in the refrigerator for 30 minutes.
After marinating, the breast is placed in a sleeve for roasting. The chicken is cooked in a preheated oven at a temperature of 200 degrees for twenty minutes.
Slow Cooker Quinoa
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
The beans are thoroughly washed and then allowed to infuse in water for 5-6 hours to remove bitterness. Then the quinoa is rinsed again and poured into the multi-cooker container with the addition of water. The 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
To prepare it, you need 2 liters of milk, 4 tablespoons of plain yogurt, or a pharmacy sourdough culture.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to come out of the milk) and fresh milk - up to 90 degrees (until the first foam appears). Then the 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 elapsed, the container with yogurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through a 3-layer folded cheesecloth for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the plate is 5-6 days.
Get off the diet
After completing the diet, you must adhere to some nutritional rules 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 products made with white flour. You also need to stick to four meals a day without snacking between meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, a sandwich of whole wheat bread 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 amount of 200-300 kcal to avoid the appearance 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 molecule of glycogen joins four molecules of water);
- a short-term nutritional plan, which allows you to continue using 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 to 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 serious 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 go on a diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.