The 6 petals diet is a 6-day slimming food with a daily alternation of protein and carbohydrate foods. An example of a menu for each day and observance of the principles of diet contributes to weight loss and decrease in body volume in a short time.
On protein days of the diet, due to carbohydrate deficiency, the glycogen level decreases, which causes the fat burning process due to the use of fat for energy in the body.
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.
To lose weight quickly and reduce body volume, you must strictly follow the basic rules of the 6 petal diet:
- do not consume more than 600 gr. protein food, 1500 gr. vegetables, 300 gr. cereals on the corresponding day;
- portions of food should be small - about 150 gr. protein products or cereals and up to 500 gr. fruit;
- limit 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;
- sugary drinks;
- white flour products;
The basis of the diet of the 6-petal diet is fish, vegetables, chicken, grains, curds and fruits, arranged in this order for the purpose of daily alternation of protein and carbohydrate.
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. When dieting, preference should be given to low-fat varieties, such as:
- horse mackerel;
- Pink salmon;
- sea bream;
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 which do not contribute to weight gain. The high fiber content of vegetables leads to lower cholesterol and blood sugar levels, eliminates 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 salad seasoned 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), boiled in their uniform or baked in the oven, is 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 broth, cook chicken with spices, make soupcream from chicken meat.
Cereal day. At this point, the diet consists of only whole grains (buckwheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are slowly absorbed and provideenergy to the body for a long time.
In addition to cereals, it is allowed to eat whole-grain or rye bread (up to 100 grams) and a glass of kvass.
Curd day. The diet menu uses cottage cheese with 2-3. 8% fat (but not without fat) in the form of a mixture of curdled yogurt with cinnamon or vanilla, yogurt without sugar and without additives, milk.
Cottage cheese provides a long-lasting feeling of fullness due to its high protein content, and is also a useful source of minerals the body needs (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit day complements the 6-petal diet, during which it is recommended to eat small portions of 200-300 grams 5-6 times, while you can eat all types of fruits and berries available in season:
- apples, pears;
- oranges, tangerines;
- bananas - limited;
- pineapple, pomegranate, grapefruit;
- cherry, sweet cherry, strawberry.
The nutritional value of fruits, like vegetables, lies in their high fiber content and the content of different groups of vitamins. It is important to remember that sweet fruits contain 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.
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 permitted foods, while thediet should include 3-4 meals without snacks.
- Breakfast: Boiled hake fillet (200 g);
- Snack: Baked fish with spices (200 g);
- Lunch: fish broth;
- Dinner: Mashed fish fillet with added broth (200 g).
- Breakfast: Salad with boiled beets;
- Snack: Cauliflower with steamed carrots;
- Lunch: zucchini and cabbage stew, potatoes, boiled in their uniform;
- Dinner: Peking cabbage salad.
- Breakfast: Boiled fillet;
- Snack: Chicken broth with spices and dill;
- Lunch: Fillet in the oven;
- Dinner: Broth with a portion of boiled fillet.
- Breakfast: boiled buckwheat;
- Snack: a glass of kvass;
- Lunch: Bulgur with spices, a slice of wholemeal bread;
- Dinner: brown rice.
- Breakfast: Cinnamon curd, tea;
- Snack: yogurt;
- Lunch: curd with yogurt;
- Dinner: Cottage cheese, tea.
- Breakfast: baked apples;
- Snack: 100 gr. berries;
- Lunch: Fruit salad with apple, pear, kiwi and banana;
- Dinner: Mandarins.
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 the choice of food.
Ingredients: 800 g of trout, lemon, onions, 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 into half rings, and cut half the lemon into thin slices. On a baking sheet, put foil for baking and on the "cushion" of onions, pieces of trout with lemon wedges and sprinkle with nutmeg. The foil is then wrapped to cover the top of the trout.
The fish is baked at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
For cooking you will need a medium zucchini, a small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini should be peeled and cut into pieces, cabbage chopped, pepper cut into strips. Then the ingredients are mixed, half a glass of water is added, salted and cooked over medium heat for 20 minutes.
While the stew is simmering, chop the onion, chop the carrots and season with a teaspoon of vegetable oil. At this point, the tomatoes are blanched, peeled, chopped into mashed potatoes and added to the pan to the dressing, which 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.
Ingredients required: sweet 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 sauté in a little oil for 5-7 minutes. Finely chop the cabbage, cut the carrots into strips and simmer 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.
The peppers are washed, seeded and stuffed with cooked cabbage. Spread the foil on a baking sheet, lay out the prepared pepper, then wrap the ends.
The pepper is baked in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Baked Chicken Breast with Spices
Ingredients for the dish: chicken breast - 1 pc. , 1 C. the. olive oil, pepper, herbs.
Preparation: the breast is washed and sprinkled 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 the marinade, the breast is placed in a roasting nozzle. Chicken is cooked in a preheated oven at a temperature of 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
The groats are washed thoroughly, then left to steep in water for 5-6 hours to remove bitterness. The quinoa is then rinsed again and poured into the multicooker bowl, adding water. The porridge is cooked in "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, you need 2 liters of milk, 4 tablespoons of plain yogurt or a culture of pharmacy sourdough.
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 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 napkin and left for 4-5 hours.
After the time has elapsed, the container with the yogurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through cheesecloth folded into 3 layers for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Quit the diet
After finishing the diet, you need to follow certain nutritional rules in order to maintain the weight loss results achieved. First of all, it is recommended to continue to exclude from the menu products with 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 prepare porridge with meat, fish, chicken, whole grain bread sandwich with cheese, scrambled eggs. For afternoon tea, fruits are 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 intake of 200-300 kcal in order to avoid the appearance of edema and weight gain due to thewater and fat.
Advantages and disadvantages
The 6 Petals Diet is an effective way to lose weight thanks to the following benefits:
- loss from 500 gr. up to 1, 5 kilogram per day;
- rapid weight loss, 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 to four molecules of water);
- a short-term nutritional plan, which allows you to continue dieting to maintain your weight.
Like any restriction, the diet has a number of drawbacks that can affect the physical and psychological state of the body:
- weight gain after canceling the diet and returning fast carbohydrates to the diet;
- the appearance of fatigue, irritation, lack of strength;
- the lack of healthy fats in the required amount on 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;
- chronic inflammation of the gallbladder;
You can not diet during pregnancy and lactation, infectious diseases, acute respiratory viral infections.