The 6-sheet diet is a 6-day slimming diet with daily alternation of protein and carbohydrate foods. Following the daily menu pattern and following dietary principles helps to lose weight and reduce body volume in a short period of time.
In the protein days of the diet, as a result of carbohydrate deficiency, glycogen levels decrease, which causes the fat burning process due to the use of lipids to provide energy to the body.
Carbohydrates in vegetables, fruits and grains do not cause fat deposition as they are used to replenish glycogen stores and maintain the vital functions of the human body.
Fundamental rules
To lose weight fast and reduce your body volume, you must strictly follow the basic rules of the 6-sheet diet:
- Consume no more than 600 gr. Protein food, 1500 gr. Vegetables, 300 gr. Cereals on the appropriate day;
- Food portions should be small - about 150 g. Protein products or cereals and 500 gr. Fruits;
- 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 containing sugar;
- Coffee;
- Sweet drinks;
- White flour products;
- Ketchup;
- mayonnaise;
- Mustard.
Peculiarities of diet
The basis of the 6-sheet diet is the days of fish, vegetables, chicken, grains, cottage cheese and fruit, arranged in this sequence for daily rotation 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. Preference should be given to low-fat varieties such as:
- Mackerel;
- Pink salmon;
- hake;
- Herring;
- ტუნა;
- Herring;
- Sea bream;
- Trout;
- Catfish;
- Carp;
- 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. High fiber content in vegetables lowers 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 smoothie, fresh vegetables in the form of a salad baked in olive oil.
It is important to know that the use of potatoes in a 6-leaf diet is limited due to the large amount of starch in the composition. A small portion of potatoes (up to 100 grams), boiled or baked is allowed.
Chicken Day. Chicken meat contains protein, phosphorus, magnesium, potassium, B vitamins. To diversify the diet menu you can boil the broth, bake the chicken with spices, prepare a creamy soup from chicken.
Cereal Day. At this stage the diet includes only grains (buckwheat, barley, bulgarian, oatmeal, brown rice), which contain many valuable foods 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 or rye bread (up to 100 grams) and one cup of kvass.
Cottage cheese day. The diet menu uses cottage cheese 2-3, 8% fat (but not fat) cottage cheese-yogurt mixture with cinnamon or vanilla, yogurt without sugar and additives, milk.
Cottage cheese gives a feeling of prolonged saturation due to its high protein content, and is also a useful source of essential minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit Day complements a 6-sheet diet, during which it is recommended to eat 200-300 grams 5-6 times in small portions, and eat all kinds of fruits and berries available during the season:
- Apples, pears;
- Orange, tangerine;
- Grapes;
- Bananas - limited;
- Pineapple, pomegranate, grapefruit;
- Cherries, sweet cherries, strawberries.
The nutritional value of fruits, as well as vegetables, lies in the high level of fiber in them and the content of vitamins of different groups. 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 kg.
6 sheet diet menu sample
Adhering to the principle of protein and carbohydrate alternation, when planning each day's menu for a 6-sheet diet, it is necessary to use dishes prepared from the permitted foods, and the diet should include 3-4 meals without food.
Fish
- Breakfast: boiled hake fillet (200 g);
- Food: Baked fish with spices (200 g);
- Lunch: fish broth;
- Dinner: fish fillet with the addition of puree broth (200 g).
Vegetables
- Breakfast: boiled beet salad;
- Breakfast: cauliflower with steamed carrots;
- Lunch: zucchini and cabbage stewed, potatoes, cooked in their form;
- Dinner: Peking cabbage salad.
Chicken
- Breakfast: boiled fillets;
- Breakfast: chicken broth with spices and dill;
- Lunch: baked fillets;
- Dinner: Broth with a portion of cooked fillets.
Cereals
- Breakfast: boiled buckwheat;
- Breakfast: a cup of quasi;
- Lunch: with Bulgarian spices, a slice of whole grain bread;
- Dinner: Brown rice.
ჭაჭო
- Breakfast: cottage cheese with cinnamon, tea;
- Breakfast: yogurt;
- Lunch: cottage cheese with yogurt;
- Dinner: cottage cheese, tea.
Fruits
- Breakfast: baked apples;
- Breakfast: 100 gr. Berries;
- Lunch: apple, pear, kiwi and banana fruit salad;
- Dinner: Mandarin.
Recipes
Although the diet has a limited diet, simple recipes can be used to prepare delicious meals by following the food selection recommendations.
Baked trout
Ingredients: 800 g trout, lemon, onion, parsley, nutmeg.
The fish is cleaned of flakes, washed and cut into pieces. Then salt the fish and pour in the juice of half a lemon. Leave the prepared trout for 20-25 minutes to marinate.
Peel and grate the onion into half rings and the lemon half into thin slices. Place the baking foil on a baking sheet, and on top of the onion, put the trout slices on the pillow with lemon slices and the nutmeg, then wrap the foil around the top of the trout.
Bake the fish in the oven at 180 degrees for 40 minutes. Put sliced parsley on the table before serving.
Stewed vegetables
To prepare you will need medium-sized zucchini, a little white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini should be peeled and cut into slices, chopped cabbage, pepper cut into strips. Then mix the ingredients, add half a cup of water, salt and boil over medium heat for 20 minutes.
Before the stew is cooked, press the onion, press the carrot and add one teaspoon of vegetable oil. At this time the tomatoes are blanched, peeled, cut into mashed potatoes and added to the pan sauce, which is stewed for 5 minutes.
Then mix the vegetables, add the spices and cook the dish on low heat for another 5-7 minutes. Put fresh herbs on the table before serving.
Stuffed peppers
Ingredients: sweet pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. K. 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, cut the carrots into strips and cook with the onion under the lid, add 100 ml of water. Add tomato paste, salt and spices to the dish and cook for 15-20 minutes.
Bulgarian peppers are washed, sautéed and stuffed with stewed cabbage. Transfer the baking foil to a baking sheet, fold in the prepared peppers, and then wrap the ends.
Bake the peppers in the oven for 20 minutes. Add green parsley or dill before serving.
Baked chicken breast with spices
Ingredients for the dish: chicken breast - 1 tsp. , 1 s. K. L. Olive oil, pepper, herbs.
Preparation: Wash the breasts and add salt, pepper, butter and herbs on all sides. The chicken is then covered with foil and left in the refrigerator for 30 minutes to marinate.
After marinating, the breasts are placed in a roasting tin. The chicken is cooked in a preheated oven at 200 degrees for twenty minutes.
Quinoa in a slow cooker
Ingredients: 100 g of quinoa, cumin, turmeric, salt to taste.
The cereal is washed well and then left in water for 5-6 hours to remove the bitterness. The quinoa is then re-washed and poured into a multicooker bowl with the addition of water. The porridge is cooked in "rice" mode for 25 minutes.
After cooking, add a little salt, turmeric and celery 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 matsoni culture.
Pasteurized milk is heated to a temperature of 50 degrees (before the steam evaporates from the milk), and fresh milk - to 90 degrees (before the appearance of the first foam). Then add sour milk (hot milk should be cooled to 50 degrees), close the lid, cover with a towel and leave for 4-5 hours.
After the time has elapsed, carefully place the container with the yoghurt in the refrigerator for another 2-3 hours. For a thick consistency, strain the yogurt into 3 layers with a folded cloth for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Leaving the diet
After completing the diet you need to follow certain dietary rules to maintain the achieved results of weight loss. First of all, it is recommended to exclude from the menu products containing sugar and products made from white flour. It is also essential to follow a four-course meal between meals without snacks.
For breakfast and lunch you can prepare porridge with meat, fish, chicken, whole grain bread sandwich with cheese, scrambled eggs. Fruits are 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 6-sheet diet should be strictly controlled and should not exceed the daily dose of 200-300 kcal to avoid swelling and weight gain due to water and fat.
Pros and cons
The 6-sheet diet is an effective way to lose weight thanks to the following benefits:
- Loss of 500 gr. Up to 1. 5 kg per day;
- Rapid weight loss associated with the active expulsion of water from the body as a result of a reduction in the amount of glycogen in the body (one glycogen molecule binds to four water molecules);
- A short-term nutrition plan that allows you to continue the diet to maintain weight.
Like any restriction, diet has a number of disadvantages that can affect the physical and psychological state of the body:
- Weight gain after dieting and rapid return of carbohydrates to the diet;
- Appearance of fatigue, irritability, lack of strength;
- Lack of the necessary amount of healthy fats 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.
During pregnancy and lactation, infectious diseases, acute respiratory viral infections can not go on a diet.