Contents
Losing weight up to 7 kg in 14 days.
The average daily calorie content is 1050 Kcal.
The Institute of Nutrition of the Russian Academy of Medical Sciences (RAMS) has existed for almost 90 years. During this time, its employees have helped to establish nutrition and reduce weight for a huge number of people.
The method of weight loss proposed by the scientists of the institute is successfully used in stationary conditions under the supervision of experienced specialists and people independently at home. The Nutrition Institute diet is aimed at gradual, correct weight loss. It is scientifically grounded, which means it is as harmless to health as possible.
Diet requirements of the Institute of Nutrition of the Russian Academy of Medical Sciences
The dietary rules of the Institute of Nutrition do not require a strict restriction of the calorie content of the diet. For those wishing to lose weight, the developers of the method are advised to gradually lower this figure to 1300-1800 calories per day. If the weight is initially noticeably large, and you understand that you previously consumed significantly more calories, then you should reduce the calorie intake even more smoothly. This will minimize the risk of problems with the body and the possibility of disruption from the diet.
The Institute of Nutrition promotes the establishment of a low-fat, balanced diet, the basic principles of which can be adhered to for a very long time (even a lifetime). In the first place in the preparation of the menu are foods rich in healthy fiber, that is, vegetables and fruits. They are great for the work of the gastrointestinal tract, are low in calories and are good at satisfying hunger. The second place was taken by products with a high protein content of animal origin – lean fish, lean meat, various seafood. And in third place are foods with a low glycemic index – cereals.
The diet of the Institute of Nutrition does not imply a clear menu. Taking into account the above recommendations, you can compose it yourself, taking into account your personal taste preferences, financial capabilities and lifestyle.
In more detail, the lists of recommended foods and meals for the most frequent consumption include:
– any vegetables in fresh, stewed, boiled or steamed form, as well as in empty salads (but the author of the technique is advised to focus on white cabbage and cauliflower, as well as on other vegetable products that contain a minimum amount of starch);
– low-fat or low-fat kefir, cottage cheese, chicken breast, skinless turkey, lean beef, chicken eggs, fish, shellfish, squid, shrimp;
– various unsweetened berries, apples (preferably green), melons and gourds.
It is important to eat in moderation. The ideal diet is a fractional five meals a day. The weight of each meal should not exceed 200-250 g. Perhaps, at the beginning of the diet after a meal, you will feel a little hungry. But, as the experienced losing weight say, you need to endure a little, and the desire to “starve the worm” will recede, and soon such a meal schedule will become comfortable for you. Salting food is allowed, but it is worth consuming salt in moderation (no more than 5 g per day). It is also important to observe the water regime and consume 1,5-2 liters of pure water per day.
To speed up the process of losing weight, try to be as active as possible. Walk more, go to the gym, or exercise at home. This will not only allow you to quickly get rid of annoying pounds, but also make your body attractive and fit.
It is recommended to follow the diet of the Institute of Nutrition in a strict version from 14 to 21 days. With a noticeable excess weight during this time, 7-10 (and even more) extra pounds can “run away” from you. After that, you should slightly increase the calorie content of food and monitor your weight. If you are satisfied with it, increase the calorie content until the arrow of the scale stabilizes at the desired level. And if you want to lose weight further, then remove some calories. Weight will decrease more smoothly, but, most importantly, weight loss will go at a healthy pace for the body and will not harm health.
After you reach the desired physical shape, you can consume, in general, whatever you want. But it is better to minimize the presence in the diet of various confectionery, white bread, pasta made from soft flour, sweet soda, smoked meats, lard, fast food, margarine and other culinary fats. After all, they obviously will not bring benefits to both the figure and the body.
Day 1
Breakfast: 100 g of boiled chicken; 2 tbsp. l. green peas; a cup of black tea.
Second breakfast: 50 g fat-free cottage cheese; green apple baked with cinnamon.
Lunch: a bowl of soup cooked in vegetable broth; non-starchy vegetable salad; a slice of fish, boiled or baked; a glass of fruit compote.
Afternoon snack: a glass of rosehip broth.
Dinner: low-fat cottage cheese (180-200 g) and a cup of tea.
Day 2
Breakfast: steam omelet from 2 chicken eggs; 2-3 st. l. salad of white cabbage, carrots and various greens; tea or coffee (you can add some skim milk to the drink).
Second breakfast: 100 g of low-fat curd and a glass of fruit juice.
Lunch: a portion of vegetable puree soup; fish stewed in the company of non-starchy vegetables; a glass of berry juice.
Afternoon snack: a glass of low-fat milk and 2-3 pcs. biscuit or other low-calorie biscuits.
Dinner: pasta with mushrooms; a cup of green tea.
Day 3
Breakfast: 100 g of any lean meat, cooked or fried in a dry pan; a slice of bran bread with lettuce leaves; Black tea.
Second breakfast: fruit salad.
Lunch: bowl of cabbage soup cooked in lean meat broth; up to 100 g of cooked meat; cucumber and cabbage salad; a glass of compote.
Afternoon snack: a cup of black tea and a marshmallow.
Dinner: 2 whole wheat toast with low-fat cheese; tea.
Day 4
Breakfast: Unsweetened muesli or oatmeal cooked in water; rye bread toast and a piece of low-fat cheese or a little cottage cheese; tomato; a cup of tea.
Second breakfast: apple (can be baked); bread with cheese; a cup of tea or coffee.
Lunch: fish soup and 2-3 tbsp. l. vegetable stew.
Afternoon snack: pear and a glass of any fruit juice.
Dinner: 100 g of chicken breast, boiled or baked; whole grain bread; lettuce leaves; tea, it is possible with the addition of milk.
Nutrition Institute Diet Contraindications
- In principle, this technique can be used by almost everyone. The only category of people who should not communicate with a strict diet is pregnant women and nursing mothers.
- Also, it is not necessary to follow a diet (at least without consulting a specialist) in case of existing serious pathologies of the heart, kidneys, blood vessels, liver or other vital organs, in case of oncological diseases.
Diet Benefits
- The nutritional institute diet has many advantages. Unlike many other methods of losing weight, it allows you to leave a large number of your favorite foods in the diet and feel quite free when drawing up a diet. There is no need to strictly follow a certain menu, fearing to deviate from it.
- The diet of the Institute of Nutrition allows you to properly rebuild the metabolic processes of the body, thereby triggering the natural mechanism of burning excess fat.
- You can lose weight without an acute feeling of hunger, without depriving the body of the intake of useful components and without prejudice to its basic needs.
- It is also good that this diet teaches us to eat right, which increases the likelihood of saving a figure after losing weight.
- As a rule, eating according to the formula proposed by the institute allows not only transforming the figure, but also improving health, as well as making chronic diseases, if any, less noticeable.
- Such nutrition helps to find better health and good spirits.
Disadvantages of the Nutrition Institute Diet
- Most losing weight people call the primary disadvantage of the diet the need to control calorie intake, for many such calculations seem burdensome.
- Not everyone can just eat fractionally because of the schedule of life.
- The diet may not be suitable for those who seek to lose weight as quickly as possible, because the rate of weight loss is relatively small. But it is worth recalling that fast weight loss is not recommended by doctors. Here the choice is yours.
Re-dieting
If you have not yet reached the desired indicator of the arrow of the weights, you can return to adherence to the Nutrition Institute diet a month after its completion.