- Requirements of an excellent diet
- Great diet menu
- Example of a typical day’s diet of the Pasternak diet “5 factors”
- The diet of the fasting day of the Pasternak diet “5 factors”
- Diet of the Hollywood diet for 14 days
- An example of a great flat stomach diet for 6 days
- An example of the diet of the kefir diet of Larisa Dolina
- A weekly ration of an excellent kefir diet
- Contraindications to a great diet
- Benefits of a Great Diet
- Disadvantages of a Great Diet
- Re-doing a great diet
Losing weight up to 10 kg in 5 weeks.
The average daily calorie content is 1150 Kcal.
A great diet lives up to its name. It will help you to lose the necessary tangible amount of kilograms in a short time and significantly correct certain parts of the body.
How to eat in order to dramatically change your figure and say goodbye to extra pounds for a long time? Today the topic of our conversation will be the most popular diets for an excellent way to lose weight – Hollywood, kefir, Pasternak’s “5 factors”, for a flat stomach.
Requirements of an excellent diet
Pasternak’s diet “5 factors” developed by the American trainer of Hollywood stars, physiologist Harley Pasternak. This program is a comprehensive lifestyle transformation system. With her help, many celebrities managed to improve their physical data.
So, five main dietary factors:
- The duration of the technique is five weeks.
- The author recommends split meals five times a day (three main meals and two small snacks).
- Breakfasts, lunches and dinners should consist of five ingredients, that is, all meals should contain proteins, complex carbohydrates, healthy fats, fiber, and a drink without sugar. Minimal heat treatment of food (up to 5 minutes) will preserve the beneficial properties of fresh natural foods.
- 5 days a week you need to train for 25 minutes (five five-minute exercises).
- There is one day of rest each week (i.e., a total of five days per diet). Eat as you please. This planned “diet breakdown” will not affect the figure, the metabolic rate will not suffer.
Protein can be obtained from chicken, turkey, lean beef, rabbit meat, fish, seafood, cheese and cottage cheese, eggs. Meat preparation methods – steaming or grilling.
Fiber, necessary for the body, can be found in bran, crispbread, coarse flour bread, non-starchy vegetable foods, unsweetened fruits.
The carbohydrates needed by the body will be obtained from whole grains, hard pasta, fruit and vegetable foods.
Look for the right fats in olives and vegetable oil based on it, in fish (best of all – red).
Sugar, fructose, glucose syrup, various sweeteners with carbohydrates in excess are the enemies of your health. Read carefully the contents of the purchased foods.
Do not season salads with mayonnaise. Healthy alternatives are yoghurt-mustard dressing, lemon juice with vegetable oil, pure lemon juice.
The drinking diet of the diet consists of pure water, herbal and green tea, weak coffee, low-fat kefir and fermented baked milk, juices.
If you faithfully follow the rules of the technique, you can lose 7-10 kg over a diet period. The daily calorie intake should not exceed 1400 energy units. Foods and drinks containing sugar or alcohol, as well as foods containing trans fats are strictly prohibited. Instead of illegal sugar, you can use natural honey (no more than two teaspoons per day).
It is recommended to do unloading one of the days a week (the menu will be given below). If you wish, one day a week you can, and, conversely, load up – eat food that you were denied yourself, but wanted it so much. Such a maneuver will not significantly harm the diet, but psychologically it will help to bring the work started to the end. Ideally, allow yourself to indulge in only one meal, and adhere to dietary rules for the rest.
We remind you that 5 days a week you need to train, combining strength and aerobic exercises, for 25 minutes. The diet planner recommends doing a five-minute warm-up first. Then do two strength exercises, changing muscle groups every day. Then swing the abs, daily in different movements. Finishing off your workout can be a 10-minute cardio session or a light jog.
Another great way to lose weight is the Hollywood diet. This technique lasts 2 weeks. It is aimed at reducing calories and reducing carbohydrates and fats in the diet. Here you will have to give up breakfast. But if you find it difficult to manage without breakfast, make it with a cup of green tea or coffee and half a grapefruit. It is recommended to make two meals – lunch and dinner. Dinner must be before 19:00.
You need to delete starchy fruits and vegetables, flour foods, all foods and drinks that contain at least some amount of sugar from your menu. If it is tight without sweet, the use of carbohydrate-free sweeteners is allowed. Alcohol consumption is prohibited. It is also advisable to exclude salt from the diet for a while, or at least minimize its use. You shouldn’t eat salty foods, pickles, smoked foods, fast food and very high-calorie treats. On the Hollywood Diet, all food you can eat should be eaten raw. If you cook foods, boil or bake them, but do not use oils and various fats.
It is necessary to compose a diet mainly from non-starchy vegetables, chicken or quail eggs, lean meat (ideally, beef). If you follow “Hollywood” strictly, in 14 days the body will lose up to 10 unnecessary pounds.
A popular option for great weight loss is a flat stomach diet. The fundamental factors of this diet are the rejection of alcohol and tobacco. Among many other negative consequences, these bad habits disrupt the metabolism. And, as you know, with problems with metabolism, losing weight is much more difficult, and often completely impossible. I would especially like to mention the beer loved by many. This alcoholic beverage provides an abundant supply of female hormones, which increase the likelihood of fat deposition at the waist and keep all dietary efforts to a minimum.
If you want to lose weight, it is also recommended to give up fatty, sugary, overly salty foods.
The main menu the following foods should serve.
- Fibrous food
Such foods, although not high in calories, perfectly saturate the body and minimize hunger. Fibrous foods include various grains (brown rice is especially good), apples, legumes, cucumbers, zucchini, seaweed, and greens.
It is recommended to focus on apples and pears. Citrus fruits (oranges, grapefruits) are also good in this case. It is useful to eat fruits not in combination with other foods, as many are accustomed to, but separately. If you want to include a fruit component in your food, it is best to accompany the gifts of nature from milk and sour milk.
As you know, protein is very important for proper and fast metabolism. At least twice a week, meals (ideally lunch) should consist of fish or lean meat fillets and non-starchy vegetables. A couple of chicken eggs cooked without the addition of oil can be a great dinner.
Oils useful for the body contain seeds and various nuts. Just remember about their high calorie content and do not consume more than 50 grams per day. Also, from time to time, vegetable oils should be introduced into the diet, but it is better not to subject them to heat treatment.
Organize at least three meals. If you’re hungry between meals, you can have a snack on a non-starchy fruit or vegetable, or have a glass of kefir.
If you do not cut the diet too much, this technique can be followed for up to a month. As a rule, the result makes itself felt after a week. Of course, friendship with sports will make the effect faster and more noticeable. Do exercises to correct your abdomen and generally lead the most active lifestyle.
In just a week, you can lose 5-7 kilograms with the help of an excellent kefir diet… There are two popular options. Both last for a week.
It is known that Larisa Dolina turned to kefir weight loss, thanks to which she radically changed her figure. So, every day for a week you need to eat a certain product (kefir, potatoes, sour cream, lean meat) and drink kefir (0,5 l). The most difficult most recent diet days. So, on the sixth day it is allowed only to drink kefir, and on the seventh – only water. It is not recommended to eat after 18:00.
The second variant of kefir transformation involves the use of food (lean meat, buckwheat, chicken eggs, dried fruits, vegetable salads, kefir) strictly in time. Namely – every 2 hours from 7:00 to 21:00. It is very important that kefir is low-fat. Ideally, drink a fat-free drink. The maximum permissible fat content is 1,5%.
It is recommended to completely abandon salt on a kefir diet.
Example of a typical day’s diet of the Pasternak diet “5 factors”
Breakfast: an omelet made from several egg whites, cooked without oil in a pan or with steam; 100 g of oatmeal, you can add a little milk and chopped apple and cinnamon to the finished dish.
Snack: cocktail (whisk a glass of kefir and a handful of chopped apples in a mixer).
Lunch: lean turkey fillet schnitzel (150 g); a portion of lettuce (a couple of cherry tomatoes, lettuce leaves); whole grain bread (slice).
Afternoon snack: a dish of lettuce leaves, a small amount of tuna in its own juice, cucumber, tomato, dill.
Dinner: about 100 g grilled salmon fillet; salad of cherry tomatoes and cabbage; a couple of tablespoons of rice porridge (preferably brown rice).
The diet of the fasting day of the Pasternak diet “5 factors”
In the first half of the day we drink only pure water, and at about 15 pm you can afford a cocktail that perfectly cleanses the body and fills it with useful components. To do this, you need to mix natural yogurt or kefir (glass), a small banana, 1 tbsp. l. flax seeds and the same amount of sprouted wheat. After drinking this cocktail, you need to drink only water until the next morning. Food is prohibited.
Other cocktails can be made during unloading for variety. Here are some recipes.
- Soy milk (glass), 20-30 g frozen strawberries, 1 tsp. flax seeds, 2 tsp. wheat bran.
- A glass of orange juice (preferably freshly squeezed), 1 tbsp. l. sprouted wheat, 3-4 pcs. dried apricots.
- A glass of tomato juice, half a can of tuna, 1 tsp each. seaweed and flax seeds.
- A glass of soy milk, 6 pcs. dried apricots, 1 tbsp. l. flax seeds, 2 tsp. oat bran.
Diet of the Hollywood diet for 14 days
1 and 8 days
Lunch: boiled chicken egg; tomato; Tea coffee.
Dinner: salad including white cabbage and cucumber; a couple of slices of grapefruit; boiled chicken egg.
2 and 9 days
Lunch: boiled chicken egg; grapefruit; coffee Tea.
Dinner: boiled beef (about 200 g); cucumber; tea.
3 and 10 days
Lunch: boiled chicken egg; salad (tomato, cucumber, white cabbage); coffee Tea.
Dinner: boiled or baked beef (200 g); medium cucumber; coffee or tea.
4 and 11 days
Lunch: cucumber and cabbage salad; grapefruit; Tea coffee.
Dinner: boiled chicken egg; fat-free curd (up to 200 g); Tea coffee.
5 and 12 days
Lunch: cabbage and cucumber salad; chicken egg, boiled or fried without oil; Tea coffee.
Dinner: a piece of boiled fish (200 g); cucumber and white cabbage salad; green tea.
6 and 13 days
Lunch: fruit salad (apple, grapefruit, orange are recommended for use).
Dinner: a piece of low-fat boiled beef (200 g); cabbage and cucumber salad; Tea coffee.
7 and 14 days
Lunch: boiled skinless chicken (200 g); cucumber and cabbage salad; orange (you can replace with grapefruit); Tea coffee.
Dinner: salad of slices of orange, apple, grapefruit.
Note… One chicken egg can be replaced with two quail eggs.
An example of a great flat stomach diet for 6 days
The first day
Breakfast: 100 g of low-fat cottage cheese; an Apple; a cup of tea.
Lunch: steamed chicken breast (about 200 g); white cabbage in the form of a salad.
Dinner: half a liter of low-fat kefir.
Breakfast: an omelet of 2 eggs and a tomato (best cooked in a dry pan).
Lunch: 250-300 g of stewed fish and an apple.
Dinner: cucumber-tomato salad with herbs, sprinkled with olive oil and freshly squeezed lemon juice.
The third day
Breakfast: a glass of empty yogurt; an Apple; tea.
Lunch: 200 g of chicken breast (cook without butter); orange.
Dinner: salad of cucumber and a couple of crab sticks or crab meat.
Breakfast: oatmeal, cooked in water, with an apple; tea.
Lunch: grilled fish (200 g); grapefruit.
Dinner: boiled shrimp (200 g); green tea.
Breakfast: non-starchy fruits in the form of a salad (300 g), use natural yogurt or kefir for dressing.
Lunch: vegetable soup without frying; an Apple.
Dinner: 200 g of low-fat curd in the company of grapefruit.
Breakfast: 2 boiled chicken eggs; orange.
Lunch: 3 cheesecakes and a glass of kefir.
Dinner: grilled lean meat (200 g); salad of radish and white cabbage.
An example of the diet of the kefir diet of Larisa Dolina
The foods listed below should be stretched throughout the day and consumed evenly, organizing at least 4-5 meals a day.
Day 1: 5 medium potatoes, baked in uniforms; kefir (0,5 l).
Day 2: half a kilo of boiled chicken without skin; 0,5 l of kefir.
Day 3: low-fat cottage cheese (200 g) and 0,5 l of kefir.
Day 4: sour cream (200 g) and 0,5 l of kefir.
Day 5: 1 kg of apples (can be replaced with 300 g of any dried fruit, except raisins) and 0,5 l of kefir.
Day 6: 1 liter of kefir.
Day 7: just drink water.
A weekly ration of an excellent kefir diet
7:00 – a glass of kefir
9:00 – 150 g of vegetable salad (preferably from non-starchy vegetables), lightly seasoned with olive oil.
11:00 – boiled lean meat (80 g).
13:00 – fresh or baked apple.
15:00 – 3-4 st. l. buckwheat porridge and a glass of kefir.
17:00 – boiled egg.
19:00 – 100 g of dried fruits.
21:00 – a glass of kefir.
Contraindications to a great diet
- It is impossible to follow the above-described excellent diets if you have gastrointestinal diseases, gastric ulcer or duodenal ulcer, gastritis (especially with high acidity), esophagitis (inflammation of the esophageal mucosa).
- There is no need to turn to these methods of weight loss after recently undergone surgical interventions, with a general weakness of the body.
- Unconditional contraindications for observing any variation of the diet are children, adolescence, old age, periods of bearing and breastfeeding.
Benefits of a Great Diet
- Pasternak’s diet quite simple to implement. You yourself design the menu from the permitted foods. Thanks to fractional meals in moderate portions, you develop correct eating behavior and reduce the stomach. You can learn to control your appetite and avoid the “wolf” hunger during the diet. The recommended physical training will help to tighten the body and tone the muscles. Psychological discomfort is also reduced because once a week there is a so-called rest day, when you can eat whatever you want.
- On the Hollywood diet in a fairly short time, you can dramatically change your figure. By eliminating (or minimizing) alcohol and salt from your diet, you will improve your overall health. During the technique, the body will be cleansed of toxins and various harmful substances. As a rule, despite the infrequent meals, people on the Hollywood diet do not experience an acute feeling of hunger. This is due, in particular, to meat, which is included in the menu of almost every day of this excellent technique.
- Diet for a flat stomach is a healthy balanced diet with the exclusion of harmful foods. Such a diet technique will certainly contribute not only to losing weight in the abdomen, but also to correct the entire figure. The technique is quite well-fed and is unlikely to be accompanied by painful attacks of hunger, weakness and other negative manifestations.
- Let’s note the main advantages kefir diet… In addition to the fact that problem areas can be modified in just a week, you should be aware of the benefits of the favorite of the technique. Kefir is a source of many nutrients. Even in small quantities, this fermented milk drink is good at reducing hunger, normalizing digestive processes, helping to remove harmful salts from the body, eliminating unnecessary fluids and helping to normalize the intestinal microflora.
Disadvantages of a Great Diet
- Method Harley Pasternak can be problematic in compliance, since it is not always possible to compose your menu from five components, as recommended. It is also worth noting that with a daily calorie intake of 1400 units (this is what the developer suggests to gorge on), you may not achieve significant weight loss if your initial weight is not very large. In this case, it is allowed to slightly lower the energy intensity of the diet, if you feel comfortable. Daily physical training is suitable only for people who are already friends with sports and, in general, are physically strong enough. On the day of permissiveness, not everyone can control themselves and not overeat. Fasting days can be difficult, especially for those people who are used to eating plentifully. Feeling hungry, weakness, mood swings and other negative consequences of diets are possible.
- Hollywood the technique cannot be considered balanced, deterioration of health may also occur. Since the amount of carbohydrates in the diet is significantly reduced, it is recommended to support the body by taking a vitamin complex. It is also possible that the use of coffee recommended by the diet will hit your health, especially if you have previously drunk little of it. If you notice fluctuations in blood pressure, or you simply don’t like coffee, opt for green tea.
- To the difficulties of a diet to acquire flat belly can be attributed to the fact that many people, alas, are subject to such bad habits as smoking and drinking alcohol. Quitting them completely (especially cigarettes) can be very difficult. On a diet, you need to carefully control your nutrition and carefully compose a daily menu. The recommended physical activity will also require volitional efforts. It is unlikely that without them you will get a flat, elastic and attractive tummy.
- Among the cons of an excellent kefir diet it is worth noting that it can provoke an upset stomach, strong bowel activity and an unpleasant “rumbling” in it. The first type of kefir diet, tested by Larisa Dolina, has a meager diet, so the feeling of hunger is not excluded. As for the second variant of the kefir method of losing weight, not everyone may have the opportunity to have a snack every 2 hours.
Re-doing a great diet
It is not advisable to re-conduct the Harley Pasternak diet for the next 4-5 months.
You can go back to the Hollywood diet after three months.
As for the flat stomach diet, you can return to its menu after a two-month pause.
To repeat the kefir diet, if you want to lose even more kilograms with the use of this product, you can start in 3-4 weeks.