Presidential diet, 4 weeks, -14 kg

Losing weight up to 14 kg in 4 weeks.

The average daily calorie content is 920 Kcal.

Do you want to lose those extra pounds without starving and eating deliciously? The presidential diet, which is also called a life-long diet, will come to the rescue. This technique was developed by an American cardiologist from Florida, Arthur Agatston; it helps to lose fat without harming health. People all over the world have successfully experienced the presidential diet, and even President Clinton and his family. Because of what, in fact, the technique received such a “trump” name.

Presidential diet requirements

The main feature of the presidential technique is the observance of the carbohydrate-fat balance in the daily menu. The basis of nutrition in the stage of active weight loss on this diet is protein products: lean meat, lean fish (salmon, flounder, pike perch), seafood and algae, cheese, nuts. After all, it is known that when the intake of carbohydrate food into the body is limited, it begins to actively burn its own fat reserves, due to which the figure is transformed.

A distinctive feature of the presidential diet is three-phase power supply. The first phase – preparatory. It lasts two weeks. As a rule, during this period, up to 6-7 unnecessary kilograms run away. Now you need to eat fractionally 6 times a day in small portions. The menu can be composed at your discretion, trying to eat more healthy and low-fat food. It is imperative to give up: semi-finished products; sweet and confectionery products; products containing white flour; fruits and berries; croup; fatty meat, lard; milk, cheese and other dairy and sour milk products with a high percentage of fat; potatoes, corn, carrots; fast food products and various high-calorie foods. Give preference to clean water from liquids. Do not add sugar or other high-calorie additives to tea and coffee.

The second phase lasts until the time you see the desired number on the scale. If you lost weight to the required weight already in the first phase, then skipping this one, go directly to the third phase. During the second stage of the presidential diet, you can gradually return to the diet: buckwheat, rice (preferably brown), oatmeal; fat milk and sour milk; berries and fruits (just don’t need to eat bananas and watermelon for now); potatoes; hard pasta and coarse flour bread. Try to also eat fractionally and not overeat.

When the scales delight you, go to third phase, which it is desirable to adhere to as long as possible. Now you can eat whatever you want, but as little as possible allow yourself semi-finished products, fatty and fried foods, any foods and drinks where there is a place for sugar. Sports and an active lifestyle are encouraged at all phases of the presidential diet.

Presidential diet menu

An example of a weekly diet for the first phase of the presidential diet


Breakfast: boiled egg; A glass of tomato juice; a slice of steamed or boiled beef.

Lunch: a saucer of fat-free cottage cheese mixed with tomato slices and seasoned with herbs; tea.

Lunch: boiled chicken fillet with ground walnuts, garlic, parsley and olive oil.

Afternoon snack: salad of cottage cheese, tomatoes, cucumbers, herbs.

Dinner: Grilled flounder with steamed broccoli and a small salad of non-starchy vegetables.

Second dinner: 2 tbsp. l. low-fat cottage cheese with lemon zest.


Breakfast: casserole, the ingredients of which are cottage cheese, chicken egg, tomato; tea or coffee.

Lunch: low-fat cottage cheese.

Lunch: steamed skinless chicken breast; cucumber and lettuce.

Afternoon snack: cabbage stewed in the company of mushrooms.

Dinner: boiled green beans; salad from cabbage and kelp.

Second supper: low-fat kefir (glass) or a little cottage cheese.


Breakfast: a boiled or fried chicken egg in a dry frying pan; a glass of tomato juice; boiled or baked beef fillet; coffee Tea.

Lunch: a slice of hard cheese with a minimum fat content (preferably not very salty).

Lunch: boiled calamari and cucumber-tomato salad.

Afternoon snack: puree from any vegetables.

Dinner: cabbage stewed with mushrooms and a portion of salad, which contains boiled beets, walnuts and garlic; tea.

Second supper: some cottage cheese with chunks of citrus.


Breakfast: an omelet of two eggs, herbs and milk; A glass of tomato juice.

Lunch: cottage cheese with tomato slices.

Lunch: salad of white cabbage and green onions; steam or boiled beef.

Afternoon snack: cottage cheese (you can, as well as for lunch, with tomatoes).

Dinner: stewed flounder and cauliflower

Second supper: curd


Breakfast: an omelet made from one chicken egg, pieces of beef and tomato.

Lunch: cottage cheese with any ground nuts; Tea coffee.

Lunch: Greek salad.

Afternoon snack: a slice of hard cheese and a tomato.

Dinner: boiled shrimps and a couple of fresh cucumbers.

Second supper: a glass of kefir or a little cottage cheese.


Breakfast: cottage cheese baked with cheese and tomato; tea or coffee.

Lunch: a slice of minimum fat cheese and a couple of walnuts.

Lunch: salad of boiled squid, feta cheese, tomatoes, herbs and garlic.

Afternoon snack: cottage cheese and cherry tomatoes.

Dinner: steamed chicken fillet; white cabbage salad with herbs.

Second dinner: 2 tbsp. l. cottage cheese; tea.


Breakfast: an omelet of 1-2 chicken eggs and a handful of mushrooms; a glass of pumpkin juice.

Lunch: cottage cheese with parsley.

Lunch: steamed kelp with broccoli.

Afternoon snack: salad from cottage cheese or low-fat cheese, tomato and a few nuts.

Dinner: a slice of boiled beef; tomato or broccoli.

Second dinner: a small amount of cottage cheese with lemon zest or a glass of empty yogurt.

Note… In the second week of the presidential technique, you should eat about the same.

An example of a weekly diet for the second phase of the presidential diet

Monday Friday

Breakfast: a glass of fat-free or 1% kefir; small apple; coffee Tea.

Lunch: orange.

Lunch: Caesar salad.

Afternoon snack: about 100 g of cottage cheese; tomato or cucumber.

Dinner: boiled fish and any vegetable stew.

Second supper: cottage cheese with some nuts added.

Tuesday, Saturday

Breakfast: oatmeal in low-fat milk; orange; coffee Tea.

Lunch: boiled egg.

Lunch: baked fish fillet; vegetable non-starchy salad; a piece of bread; tea.

Afternoon snack: a glass of empty yogurt; pear or apple.

Dinner: boiled lean meat; slice of bread and vegetable salad.

Second supper: low-fat cottage cheese (2 tbsp. L.) And a slice of dark chocolate.

Wednesday, Sunday

Breakfast: boiled egg; a slice of bread and a glass of tomato juice.

Lunch: up to 100 g of curd; Tea coffee.

Lunch: boiled chicken fillet; salad of tomatoes and cucumbers; a couple of whole grain croutons.

Afternoon snack: a slice of low fat cheese and half an apple.

Dinner: baked chicken breast and non-starchy vegetable salad; a cup of tea.

Second supper: baked or raw apple.


Breakfast: a glass of low-fat yogurt; pear.

Lunch: cottage cheese with half a tomato; Tea coffee.

Lunch: boiled turkey; a couple of tablespoons of buckwheat porridge; cucumber or tomato.

Afternoon snack: cottage cheese in the company of a handful of nuts and apple pieces.

Dinner: boiled fish fillet; vegetable garnish made from non-starchy products; slice of bread.

Second dinner: about 70-80 g of low-fat cottage cheese with a mix of any berries.

Example of a weekly diet for the third phase of the presidential diet

Monday Friday

Breakfast: boiled egg; oatmeal cooked in milk with the addition of nuts; tea or coffee.

Lunch: a couple of breads or cookies; tea.

Lunch: a bowl of vegetable soup; grilled lean meat; tomato; slice of bread.

Afternoon snack: salad of tomato and cucumber.

Dinner: fish fillet baked with vegetables.

Second supper: cottage cheese with berries or a glass of milk (kefir).

Tuesday, Saturday

Breakfast: half a glass of berries seasoned with low-fat yogurt; tea or coffee.

Lunch: A sandwich made from a slice of bread, lean ham, or meat and herbs.

Lunch: okroshka cooked on kefir.

Afternoon snack: vegetable salad.

Dinner: brown rice (a couple of tablespoons boiled); shrimp; if desired, a glass of wine (preferably dry).

Second supper: a glass of yogurt and a pear.

Wednesday, Sunday

Breakfast: omelet from a couple of chicken eggs and tomato; a slice of bread and tea.

Lunch: apple.

Lunch: 2 sandwiches of bread and lean ham; Tea coffee; 2 slices of melon.

Afternoon snack: 2 boiled potatoes in the company of greens.

Dinner: baked lean meat; salad (tomato, cucumber, bell pepper).

Second supper: kefir and a handful of berries.


Breakfast: a couple of squash pancakes; tea or coffee.

Lunch: peach.

Lunch: bowl of vegetable soup; boiled or baked lean meat; tea; an Apple.

Afternoon snack: vegetable salad, lightly drizzled with vegetable oil.

Dinner: boiled fish and a couple of tomatoes.

Second supper: a glass of yogurt and 2-3 walnuts.

Contraindications to the presidential diet

  • The presidential diet, when compared with other methods of losing weight, has much fewer contraindications.
  • So, only pregnant and lactating women, children and the elderly should not resort to her for help.
  • It is better not to go on diets for weight loss and exacerbation of chronic diseases.

Advantages of the Presidential Diet

  1. The Presidential Diet has many benefits. As has been proven by scientific studies, when it is observed, the blood sugar content decreases to normal levels.
  2. It is proposed to replace saturated fats in the method with vegetable oils. This helps reduce the risk of heart disease and other serious diseases.
  3. Fractional meals keep you feeling full. The diet of presidents, in general, tunes the body to the correct work and contributes to the normalization of metabolic processes, thereby minimizing the likelihood of weight return in the future.
  4. The technique provides for a varied and nutritious diet. If you compose the menu correctly, you can provide the body with a set of necessary components.

Disadvantages of the presidential diet

  • Note that most nutritionists do not support the rapid weight loss promised in the first phase of the presidential diet. Weight cares are considered normal – no more than one and a half kilograms per week. Here they are much more significant.
  • In order for excess weight to go away forever, from the use of harmful, but such beloved, products, you need to refrain from all your life. Many eating habits will likely need to be rebuilt. It will take work on yourself!

Re-running the presidential diet

If you feel comfortable, but want to lose more weight, you can return to the first phase of this technique whenever you want. The third phase is recommended to be made for life. Then the excess weight will not come back to you.

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