Contents
Losing weight up to 16 kg per month.
The average daily calorie content is 1000 Kcal.
This weight loss system has nothing to do with Dr. Bormental from the famous story. It is based on counting calories. As noted by the developers of the diet, in order to lose weight, you need to make friends with the body. Love it, and not strain it with diets that imply serious deprivation. Let’s find out more about this system.
Bormental diet requirements
The basic rules of the Bormental diet include the fact that there should not be strict prohibitions on any food products. If you want something, you can, but do not forget to count everything. This allows you not to experience the psychological discomfort that can lead to breakdown and overeating. After all, as you know, when there are prohibitions, you want to break them. Of course, you cannot eat the whole cake, but you can afford a small piece from time to time.
Now more about the daily calorie content. The developers of the diet recommend not to exceed the daily calorie limit – 1000-1200 calories. High calorie content can significantly reduce the rate of weight loss or even slow it down. At the same time, it is not recommended to lower this threshold. Since with a constant too low-calorie diet, the body will probably begin to function in a saving mode. He will be afraid of such a regime and will be very reluctant to give up fat reserves or will refuse to do it altogether. It is advisable to keep yourself a food diary and write down everything you eat and how many calories it weighs.
According to the nutritional scheme for the Bormental diet, it is recommended to eat food 4 times a day with temporary pauses between them of 3,5-4 hours. It is desirable that breakfast be more high-calorie than dinner, or at least the evening meal is not the heaviest. Ideally, distribute calories roughly the same for each meal. Try to keep one serving not more than 200 g. Drink 2 liters of clean, still water a day. Drink other liquids, if possible, without sugar.
Special advice on alcohol. During active weight loss, the developers of the diet advise against alcohol altogether. If this does not work, then significantly minimize the amount you drink. During various feasts, allow yourself a glass of dry red wine, but do not drink high-calorie sweet liqueurs and similar liquids.
Try to eat as slowly as possible. This will help the feeling of fullness come faster. And as a result, you will not overeat. You need to stretch the meal up to 30 (or at least 20) minutes. Try to get up from the table with a feeling of lightness, and not of a stone in your stomach, which many have probably encountered after heavy meals.
As for food, as noted above, you can eat anything while keeping an eye on your calorie intake. But still try to minimize the presence of confectionery sweets, flour products, pasta from soft wheat and very fatty products in the diet. This will have a positive effect not only on the figure, but also on health.
But the amount of protein products in the diet is recommended to be increased. Opt for low-fat dairy and dairy products, meat, fish, seafood, and vegetables that are high in fiber.
Strong physical activity, if you lose weight in this way, is not encouraged by the authors of the system. The thing is that the calorie intake is not high anyway, and the additional waste of calories can hit the body. If you go to the gym or do strength training, add 200 more calories to the above norm. In general, it is recommended to do a little exercise and not strain the body too much during active weight loss.
You shouldn’t weigh yourself daily. It is best to do this once a week. This will help to more correctly track clear statistics of parting with extra pounds.
If, after two weeks of following the Bormental diet, no tangible results are observed, and you have not even lost a couple of kilograms (or, moreover, the weight has measured), you should reduce the calorie content by 100-200 calories for at least a week. Surely this will help to move the arrow of the scales down and soon rejoice in the results of your dietary suffering.
And it is worth adding about 200 calories to the daily diet if you are sick (for example, you feel a slight malaise or have a cold). If you are faced with a more serious ailment, then be sure to consult a doctor. Perhaps it is worth increasing the calorie intake even more, or even moving away from the diet for a while in order to help yourself recover, and not vice versa, weaken the already defenseless body.
The developers of this system also note that the body may be reluctant to say goodbye to the liquid, which is why the plumb lines slow down. If you encounter this problem, try taking a bath with sea salt a couple of times a week. This substance is famous for its ability to extract excess fluid from the body.
Bormental Diet Menu
You can compose the menu based on your taste preferences. As mentioned above, it is advisable to give up too fatty, high-calorie and sweet foods. But, if this eating behavior is a moral discomfort for you, of course, you do not need to do this. After all, those, in particular, are good at Bormental’s diet, that there are no strict prohibitions as such.
A small gift for losing weight – you can ignore one tablespoon of vegetable oil eaten per day. In that amount, it is beyond calories. But it is recommended that the oil is not thermally processed. For example, you can add it to a vegetable salad, but not fry food on it. In the second case, count the calories!
Contraindications to the Bormental diet
Contraindications – the presence of ailments that require special nutrition. In particular, it is strictly forbidden to sit on this diet for people who have encountered cancer, have some kind of mental disorders, or are sick with diabetes.
Benefits of the Bormental diet
The positive aspects of such nutrition include the fact that, due to a decrease in the calorie content of the diet, weight loss almost always begins rather quickly.
The Bormental diet makes it easy to get rid of unnecessary pounds.
All dishes can be consumed without fanaticism, so there is practically no psychological discomfort.
It is not difficult to find a menu that suits your daily routine and your taste preferences.
If you follow the diet wisely, you can achieve good results in losing weight without leaving your usual lifestyle and without harming your health.
Disadvantages of the Bormental diet
Despite the absence of strict restrictions on the choice of products, you should always monitor their calorie content, and for some it turns out to be a rather complicated and cumbersome procedure.
Eating out can be tricky. After all, not all cafes and restaurants list the calorie content of dishes on the menu, so it is worth stopping your choice on those products whose nutritional value you already know.
Re-dieting
There is no need to talk about repeating the Bormental diet. We, in fact, always adhere to it, if we are not indifferent to the appearance and our own health. Following its principles implies constant calorie counting, at least approximate. Even when you achieve the desired result, you should still not exceed the calorie intake, which allows you to keep your figure in shape. You can determine this ceiling by gradually adding a few calories to the daily calorie content. You need to do this until you reach the point that the weight no longer decreases, but does not increase either (unless, of course, you want to gain weight).