Moreno’s diet, 68 days, -22 kg

Losing weight up to 22 kg in 68 days.

The average daily calorie content is 1250 Kcal.

The weight loss technique that we want to tell you about was developed by the American doctor-nutritionist Michael Rafael Moreno. This diet is based on a simultaneous reduction in the calorie content of the diet, activation of metabolic processes in the body and maintaining their future at a sufficiently high speed.

Moreno diet requirements

The process of losing and maintaining weight on Dr. Moreno’s diet is divided into 4 stages lasting 17 days. But the last fourth stage can be extended for any period. As a rule, this technique is used by people who need to significantly reduce body weight. If you want to lose a little weight, then you can sit only at the stage called “activation”.

The effectiveness of the Moreno diet is due to the fact that the daily calorie content is almost constantly fluctuating, the body does not have time to adapt to it, and thanks to this, the weight effectively and constantly decreases throughout the diet.

Now let’s take a closer look at each step of the technique. First step – “acceleration” – the toughest and most difficult, but very fruitful. Usually it takes up to 6-8 kilograms of excess weight. The primary task of this stage is to activate the metabolism as much as possible. The daily caloric content should not exceed 1200 energy units. Certain restrictions are imposed on products.

You can use it on “acceleration”:

– skinless chicken fillet, lean fish, lean beef;

– tofu, low-fat cottage cheese, low-fat cheese;

– low-fat kefir or natural yogurt (up to 400 ml daily);

– chicken egg whites (no restrictions);

– chicken egg yolks (per day – no more than 2 pcs., Per week – up to 4 pcs.);

– vegetables of a non-starchy type (the emphasis should be on white cabbage, cucumbers, tomatoes, broccoli);

– unsweetened fruits and berries (up to 300 g and at the beginning of the day);

– unrefined olive and flaxseed oils (up to 2 tablespoons per day and it is better not to heat them).

Start your day with a glass of water with lemon juice. Sugar in any form is prohibited. If it is very difficult to do without sweets, or you feel very weak, from time to time, allow yourself a little natural honey. Be sure to drink plenty of clean water. From hot drinks, it is recommended to give preference to green tea, herbal infusions. You can drink coffee too. Undoubtedly, regular physical activity in the form of warm-up, brisk walking or jogging is encouraged. And such physical education should last 17 minutes. 17 is the main number in Moreno’s technique.

At the end of the first stage, proceed to the second, which is called “activation”… Here food “zigzags” are provided: alternation of “hungry” days (1200 calories) with “full” (1500 calories). Moreover, most of the energy should be consumed in the first half of the day. On the “activation” to the diet proposed earlier, you need to add cereals, cereal bread, starchy vegetables. It is best to consume the cereal component at the beginning of the day. As the developer of the method notes, this is how the food “zigzag” arises, due to which the metabolic processes in the body are activated again, and the weight continues to decrease.

During “activation” it is very important not to reduce the level of physical activity, but, on the contrary, to increase it. During the second stage of the Moreno diet, weight loss is usually about five to six kilograms.

This is followed by the third stage – “attainment”… On it, you have a chance to say goodbye to another three or four extra pounds. Now the proportion of protein products in the diet should be reduced. Do not be alarmed by the slowdown of the plumb line, this stage consolidates the results of the previous ones.

In addition to food allowed on “acceleration” and “activation”, you can use the following products (the amount per day is given):

– whole grain bread or durum wheat pasta (up to 200 g);

– sweet fruits (up to 200 g at the beginning of the day);

– one portion of your favorite sweets (a portion can mean, for example, a small cookie or chocolate candy);

– a glass of dry wine.

The bonus of the third stage is that from time to time (preferably no more than two or three times in 17 days) you can pamper yourself with some delicacies. For example, it is allowed to eat a couple of slices of chocolate or some other favorite dish. And if you miss alcohol, you can even afford a glass of dry wine. Choose what you want. But it is recommended that the relaxation energy does not exceed 100 calories at a time.

You should not eat more than two (maximum three) portions of protein products per day, and the weight of one portion should not exceed 150 g. Special recommendations are also given regarding sports. To keep weight down, you need to exercise for at least three hours a week, and there should be no more than two days in a row of bodily calm.

The last fourth stage of the Moreno diet – “Maintenance”… To support the outcome of your dietary efforts, compose your diet with the foods recommended in Step Three. But once or twice a week it is allowed to indulge in “junk” food, the calorie content of which is no more than 400 units, and a glass of dry wine. If you are not satisfied with the results of the diet, you can go through the “activation” and “achievement” again.

You can stick to the principles of “maintenance” for as long as you like (if you feel comfortable, even all your life). The minimum is to sit on this diet stage for 17 days. Weight loss here has a rate of 1-1,5 kg per week.

It is important to always remember moderation. Otherwise, no matter how much you lose weight, the lost pounds can return to you again. During the fourth phase, fruit can be substituted for fruit juices. It is best to drink, of course, freshly squeezed drinks. And instead of vegetables, you can eat low-fat soups based on them. A couple more kilograms may leave you on “maintenance” (provided that there is still something to leave). During this stage, it is also forbidden to consume sugar in its pure form. It is not recommended to lower the level of sports activity lower than it was at the third stage.

It is worth limiting the use of salt throughout the diet, but in no case should you completely abandon it. It is allowed to supply products with a small amount of spices, spices, add garlic, a little mustard. Sweet fruits and juices based on them can be allowed in the morning. It is advisable to eat fermented milk products every day. In general, these recommendations should be followed in the post-dietary life.

Moreno diet menu

Example of a daily diet for the “accelerate” phase

Breakfast: an omelet of two eggs; small grapefruit; tea. Lunch: boiled chicken fillet and a salad of fresh non-starchy vegetables. Snack: a glass of empty yogurt; a handful of fresh berries or a green apple. Dinner: steamed chicken fillet with carrots and asparagus.

Example of a daily diet for the “activation” phase

Breakfast: a portion of oatmeal, cooked in water, with slices of chopped peach; tea. Lunch: 2 tbsp. l. boiled brown rice; a slice of baked chicken fillet; cucumber and tomato salad. Snack: mix of berries, which can be seasoned with a little natural yogurt. Dinner: salmon fillet baked with vegetables.

Example of a daily diet for the achievement stage

Breakfast: one boiled chicken egg; whole grain bread; grapefruit and tea. Lunch: baked or boiled chicken fillet with vegetable salad. Snack: apple or grapefruit; a glass of yogurt; whole grain bread; tea. Dinner: steamed fish fillet and fresh cucumber.

Example of a daily diet for the maintenance phase

Breakfast: an omelet of two or three eggs; grapefruit; tea. Lunch: fried in a dry pan or baked salmon; cucumber and cabbage salad, tea or coffee. Snack: a couple of whole grain crisps; a glass of fruit juice or fruit. Dinner: a couple of baked potatoes and a vegetable salad.

Contraindications to the Moreno diet

  • Diseases of the digestive system and kidneys, especially those of a chronic nature, are considered unambiguous contraindications for observing the Moreno diet.
  • If you are not sure about your health, it is better to visit a doctor first. However, the consultation of a qualified specialist will not hurt anyone.

Advantages of the Moreno diet

  1. In addition to the tangible weight loss that can be noticed already in the first weeks, the Moreno diet dramatically accelerates the metabolism and promotes the formation of healthy eating habits.
  2. The acceleration of metabolism and the withdrawal of excess weight positively respond to the general condition of the body.
  3. Many of those who have tested the technique on themselves note that the headache began to hurt less often, insomnia receded and various ailments disappeared.
  4. Optimization of the gastrointestinal tract is also observed, vigor and activity appear, the energy potential of the body increases.
  5. The advantage of Dr. Moreno’s method is a varied diet. The choice of products, even in the early stages, is quite large, and therefore you are unlikely to want to quit the diet at the very beginning.
  6. It is also good that the diet rules do not call for starvation at all, the menu is quite balanced.

Disadvantages of the Moreno diet

  • To the disadvantages of the Moreno diet, some nutrition experts refer to the low calorie content of the diet in the early stages.
  • Also on “acceleration” the body may feel a lack of necessary fats.
  • Many people are not just given compliance with the proposed program due to the fact that it lasts for quite a long time, requires long-term control over their menu and reshaping many eating habits.

Repeating the Moreno diet

Repeated adherence to Dr. Moreno’s diet, if necessary, can be resorted to 3-4 months after its completion.

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