Contents
Losing weight up to 4 kg in 7 days.
The average daily calorie content is 1030 Kcal.
Almost all nutritionists say that you need to lose weight smoothly and gradually if you want to lose weight for a long time and not provoke health problems. Today we present to your attention the most popular options for correct and unhurried weight loss – the Croat diet, the German method and the “slow food” diet.
Slow diet requirements
An effective slow diet was developed by a nutritionist from the Czech Republic Croat (it can also often be found under the name “Czech diet“). The maximum duration of the diet course is 3 weeks. During this period, 7-15 unnecessary kilograms leave the body. Weight loss is proportional to the initial amount of excess weight. The diet is composed of the correct – non-nutritive and low-fat – foods. The specialist advises to communicate as often as possible with lean fish and meat, lean ham, low or low fat milk and sour milk, vegetables and fruits (choose those that contain the least amount of starch), berries, herbs. You need to drink at least 1,5 liters of water per day. It is allowed to use juices, compotes, tea, coffee, but sugar cannot be added to drinks. The author of the diet has nothing against the use of sugar substitutes. The best choice, according to Horvath, is xylitol. Note that most nutritionists and doctors advise not to get carried away with it. Whether to add a sweetener is up to you. Food according to the Croat system should be five times a day. Eat small meals and forget about food 2-3 hours before a night’s rest.
German diet lasts 7 weeks. It is recommended for people with a lot of excess weight. For a diet period, you can lose up to 18-20 kg. A remarkable feature of this slow diet is that with each week the calorie content of the diet decreases, and the number of foods allowed to eat decreases. Almost every day a mono-meal is prescribed – the use of one or several foods. At the beginning of the German method, it is allowed to adhere to a normal diet on some days, but it is important not to overeat and avoid food hazards.
Another type of non-rapid weight loss is the slow food diet. A very common reason for weight gain is that we are simply used to eating quickly, which makes it easy to go over our food ration. As you know, satiety occurs approximately 20 minutes after the start of a meal. What satiety can you talk about if you literally threw food in yourself in 5-10 minutes during a break or even on the go?
What does “slow food” offer?
- Chew every bite of food thoroughly.
- Be sure to enjoy the food you eat. Of course, you should base your diet on healthy and low-calorie foods, but it’s important that they are tasty and enjoyable.
- Try to eat slowly and in good company while having pleasant conversations. All worries and problems should be left aside.
- Take breaks between mouths of food pieces to increase your chances of getting full on time.
If you are used to eating very quickly, immediately increasing the meal time to the recommended 20-25 minutes can be difficult. If so, do it gradually. Note the time and add 2-3 minutes.
Stick to this technique for as long as you want, varying the calorie content of the menu to suit your parameters. During weight loss, it is advisable to eat no more than 1500 energy units per day. When you reach the desired result, add calories little by little until you come to a compromise with the body, and the arrow of the scale freezes. It is better to eat fractionally and evenly. This will help the stomach produce juice on time and avoid acute hunger.
To ensure the most correct functioning of the body, observing the “slow food” diet, do not forget to include in the menu a sufficient amount of low-fat milk and sour milk, fish, lean meat, non-starchy fruits and vegetables, herbs, various berries, whole grains. And sweets, flour, other high-calorie products, of course, should be limited. Drink plenty of plain water and avoid adding sugar to coffee, tea, and other hot drinks. Of course, the result of the diet will be spurred by playing sports, and in general an active lifestyle.
Croatian Diet Weekly
Day 1
Breakfast: soft-boiled egg; black tea or coffee; crouton.
Snack: half an apple.
Lunch: boiled lean beef (120-130 g); 100 g of boiled potatoes; up to 200 g of vegetable non-starchy salad; coffee Tea.
Afternoon snack: fruit (100 g); tea.
Dinner: low-fat ham (80 g), boiled or fried in a pan; boiled egg; tomato or cucumber; a glass of juice.
Day 2
Breakfast: tea with croutons.
Snack: 200 g of raw or boiled carrots.
Lunch: 50 g of stewed beef fillet; melon (up to 150 g); 100 g of boiled or baked potatoes.
Afternoon snack: coffee / tea with 100 ml of low-fat milk.
Dinner: 150 g of baked fish fillet and the same amount of spinach.
Day 3
Breakfast: lean ham (30 g); a small crouton; tea.
Snack: grapefruit weighing up to 150 g.
Lunch: boiled or baked potatoes (200 g); 150 g of lean meat stewed in the company of carrots.
Afternoon snack: tomato juice (200-250 ml).
Dinner: 100 g of potatoes baked with 50 g of curd.
Day 4
Breakfast: a loaf with several slices of cheese; Tea coffee.
Snack: medium-sized orange.
Lunch: 150 g of boiled chicken fillet; 100 g of potatoes, baked or boiled; a couple of cucumbers (with herbs).
Afternoon snack: apple.
Dinner: scrambled eggs (use two chicken eggs, lean ham or lean meat (30 g)); a tomato; freshly squeezed juice from fruits or vegetables (glass).
Day 5
Breakfast: 100 g of curd; bread and tea.
Snack: 100 g of berries or any small fruit.
Lunch: boiled meat (140-150 g); 100 g of potatoes (cook in any way without oil); a glass of fruit compote.
Afternoon snack: kefir (250 ml).
Dinner: a salad of several non-starchy vegetables with herbs; a glass of juice.
Day 6
Breakfast: a couple of slices of watermelon or an apple.
Snack: carrot salad weighing up to 200 g.
Lunch: 100 g of boiled beef and potatoes; shredded white cabbage (50 g).
Afternoon snack: radish (50 g).
Dinner: 100 g of stewed mushrooms; boiled egg; cucumber.
Day 7
Breakfast: croutons spread with cottage cheese; Tea coffee.
Snack: a glass of milk.
Lunch: 150 g of pork (fry in a dry pan); 100 g baked potatoes; tomato or cucumber.
Afternoon snack: coffee or tea (you can add 100 ml of milk); 200 g beans, stewed or cooked.
Dinner: a glass of kefir and a couple of lean cookies.
Diet of the German diet number 1 for 7 weeks
Week 1
Day 1: drink still water (about 5 liters).
Days 2-7: Standard no-frills meals.
Week 2
Day 1: drink still water (about 5 liters).
Day 2: 2 kg of grapefruits or oranges or tangerines.
Days 3-7: Standard no-frills meals.
Week 3
Day 1: drink still water (about 5 liters).
Day 2: 2 kg of grapefruits or oranges or tangerines.
Day 3: apples (up to 2 kg).
Day 4: Freshly squeezed juices from non-starchy fruits and vegetables.
Days 5-7: Standard no-frills meals.
4-5 weeks
Day 1: drink still water (about 5 liters).
Day 2: 2 kg of grapefruits or oranges or tangerines.
Day 3: apples (up to 2 kg).
Day 4: Freshly squeezed juices from non-starchy fruits and vegetables.
Day 5: low-fat or 1% kefir (drink when you feel hungry).
Days 6-7: Standard no-frills meals.
Week 6
Day 1: drink still water (about 5 liters).
Day 2: 2 kg of grapefruits or oranges or tangerines.
Day 3: apples (up to 2 kg).
Day 4: Freshly squeezed juices from non-starchy fruits and vegetables.
Day 5: low-fat or 1% kefir (drink when you feel hungry).
Day 6: 1 kg fresh or boiled pineapple (can be substituted with zucchini).
Day 7: Standard no-frills meals.
Week 7
Day 1: drink still water (about 5 liters).
Day 2: 2 kg of grapefruits or oranges or tangerines.
Day 3: apples (up to 2 kg).
Day 4: Freshly squeezed juices from non-starchy fruits and vegetables.
Day 5: low-fat or 1% kefir (drink when you feel hungry).
Day 6: 1 kg fresh or boiled pineapple (can be substituted with zucchini).
Day 7: regular water only.
Weekly ration of the German diet number 2
Day 1
Breakfast: coffee / tea; loaf.
Lunch: 2 eggs, boiled or fried in a skillet without oil; about 80 g of spinach (you can lightly anoint it with vegetable oil); tomato.
Dinner: lean meat cutlet; salad of tomatoes and green onions weighing up to 150 g (it is allowed to season the dish with a couple of drops of vegetable oil).
Day 2
Breakfast: tea / coffee; crouton.
Lunch: 200 g of salad, the ingredients of which are tomatoes and cabbage; orange (can be replaced with a couple of tangerines or plums).
Dinner: boiled eggs (2 pcs.); 200 g of cooked meat; salad of non-starchy vegetables (80-100 g).
Day 3
Breakfast: coffee / tea.
Lunch: hard egg; 200 g of boiled carrots (with butter); low-fat cheese or cottage cheese (100 g).
Dinner: 250 g salad (tangerine, banana, apple and pear).
Day 4
Breakfast: freshly squeezed apple juice (glass).
Lunch: a piece of boiled or fried fish in a dry pan (up to 250 g); tomato; apple.
Dinner: lean meat cutlet; 150 g of green vegetable salad (it is allowed to season it with vegetable oil or freshly squeezed lemon juice).
Day 5
Breakfast: a glass of carrot juice.
Lunch: fried or boiled chicken (200 g); green vegetable salad (100 g).
Dinner: 2 boiled chicken eggs; grated carrots, raw or boiled.
Day 6
Breakfast: a cup of tea and bread.
Lunch: 200 g of lean meat (cook without oil); white cabbage (150 g) with lemon juice.
Dinner: grated carrots (100 g), sprinkled with vegetable oil; cottage cheese (about 150 g).
Day 7
Breakfast: a cup of tea and bread.
Lunch: chicken fillet, boiled or fried in a dry pan (200 g).
Dinner: 300 g of fruit.
Example of a weekly diet of the slow food diet
Monday
Breakfast: oatmeal cooked in low-fat milk (200 g) with fresh or frozen berries (50 g); Tea coffee.
Snack: two medium carrots.
Lunch: 100 g of buckwheat; 2 tbsp. l. salad of non-starchy vegetables, seasoned with vegetable (preferably olive) oil.
Afternoon snack: pear or apple.
Dinner: a small slice of boiled chicken; vegetable salad (cucumbers and white cabbage) with a little vegetable oil.
Tuesday
Breakfast: up to 200 g of low-fat cottage cheese; half a banana; coffee / tea (you can add a little milk to the drink).
Snack: salad of two carrots with olive oil; orange or other citrus.
Lunch: 100 g of empty rice porridge; a slice of boiled or steamed salmon; 300 g of boiled vegetables (broccoli, carrots, cauliflower) with 1 tsp. vegetable oil.
Afternoon snack: a slice of rye bread (30 g) with the addition of 50 g low-fat curd, a slice of tomato and spices to taste.
Dinner: an omelet of two eggs (preferably cooked in a dry frying pan or steamed); 200 g of vegetable salad with olive oil.
Wednesday
Breakfast: 200 g of oatmeal, which can be cooked in skim or low-fat milk, with a small apple and a pinch of cinnamon.
Snack: half a grapefruit and 20-30 g of walnuts.
Lunch: a bowl of vegetable soup cooked in low-fat meat or fish broth.
Afternoon snack: berry smoothie (for its preparation you will need 100 g of any berries, the same amount of low-fat curd, half a glass of low-fat milk).
Dinner: 200 g of cottage cheese (fat content 0-0,5%) with cinnamon; a glass of low-fat kefir or freshly squeezed fruit juice.
Thursday
Breakfast: 200 g of muesli or oatmeal (can be prepared with a little milk) with the addition of berries or fruits; Tea coffee.
Snack: a salad of a couple of carrots, fresh or boiled with olive oil.
Lunch: bowl of vegetable soup (do not fry).
Afternoon snack: a slice of Borodino bread with low-fat cottage cheese, herbs, a couple of slices of fresh tomato (you can salt and sprinkle with pepper).
Dinner: boiled or baked chicken fillet (70-80 g); 300 g of stewed vegetables (turnips, parsnips, onions, carrots) dressed in olive oil; a glass of low-fat milk or kefir.
Friday
Breakfast: a slice of black or rye bread; boiled chicken egg; salad of cucumber, tomato, lettuce, bell pepper; tea or coffee.
Snack: a couple of carrots.
Lunch: vegetable soup; Tea coffee.
Afternoon snack: freshly squeezed orange juice (glass); 2 slices of black (at least 70% cocoa) chocolate.
Dinner: a slice of boiled chicken or turkey; cucumber and white cabbage salad with olive oil and freshly squeezed lemon juice.
Saturday
Breakfast: 200 g of oatmeal in low-fat milk with a small apple and a pinch of cinnamon; Tea coffee.
Snack: 150 ml empty yogurt.
Lunch: 100 g of empty buckwheat porridge; 100 g of beef fillet (cook without oil); 200 g lettuce (tomato, zucchini, lettuce) with 1 tbsp. l. olive oil.
Afternoon snack: smoothie made from 100 g of low-fat cottage cheese and any berries; half a glass of low-fat or low-fat milk.
Dinner: a piece of boiled perch or other fish with boiled vegetables; A glass of tomato juice; rye bread, greased with fat-free cottage cheese and sprinkled with herbs.
Sunday
Breakfast: 200 g of muesli with the addition of a small amount of berries or fruits, seasoned with low-fat milk; Tea coffee.
Snack: half a grapefruit or orange; 20 g of nuts.
Lunch: 100 g of boiled rice (preferably brown); a slice of steamed salmon; 300 g of boiled vegetables (except potatoes) with 1 tsp. vegetable oil.
Afternoon snack: 100 g of granular cottage cheese with a fat content of not more than 4%; XNUMX/XNUMX cup chopped non-starchy fruit
Dinner: 2 boiled chicken eggs or a steam omelet of them; 200 g of vegetable salad with a couple of drops of vegetable oil.
Contraindications to a slow diet
- Pregnant and lactating mothers, children and adolescents, and elderly people should not follow a slow diet.
- During periods of exacerbation of chronic diseases and with any tangible ailments of the body, dieting is also not indicated.
- It is advisable to consult a doctor before starting a slow diet (in any variation) to make sure that such food does not harm your health.
- Of course, you should not eat any product offered in the diet if you have ever had an allergic reaction or felt worse after consuming it.
The virtues of a slow diet
- When “slow food»Food is better absorbed. The more thoroughly we chew, the better our digestion. Therefore, such nutrition minimizes the occurrence of problems with the functioning of the gastrointestinal tract.
- Protects slow eating and heartburn, because heartburn often occurs due to the fact that eating in a hurry leads to the flow of excess air into the digestive tract.
- In addition, scientific studies have shown that slow eating can reduce stress. When you eat slowly, it is like meditation. Focus on what is happening in this particular moment, taste the food, and do not think about what to do next.
- And also a leisurely diet leads to the normalization of blood pressure and a general improvement in the state of the body.
- Among the merits German diet note the following.
– Gradual. The calorie content of the diet decreases smoothly, this reduces stress for the body.
– Stabilization of the obtained result. If you exit the diet correctly, as many reviews say, the acquired harmony persists for a long time.
– Reducing the size of the stomach. A person learns not to overeat, and the stomach narrows along with this.
– Acceleration of metabolism. In particular, thanks to the abundant drink recommended in the diet, metabolic processes are normalized, and the body gets rid of toxins, toxins and other harmful substances that it does not need.
- Croatian diet also improves metabolism, normalizes digestion, teaches people to eat properly. Weight decreases smoothly. It works very well on the skin too. She does not sag (as can be the case with the observance of a strict technique with a quick weight loss), but manages to pull herself up. While observing this type of slow technique, the intestines are cleansed, the body gets rid of harmful salts and excess fluid. Despite the relatively low calorie content, the Croat’s diet does not feel hungry.
Disadvantages of a slow diet
- All types of slow diets, as their name suggests, don’t work instantly.
- And, while most dietitians support smooth ways to lose weight, many people who lose weight are not ready to stick to diet rules for so long and want to get the result of their efforts sooner.
- Also, due to being busy, not everyone can follow the regime and sit on the recommended fractional food.
Reapplying the slow diet
The slow food diet can be revisited whenever you want, or better – to live by its basic rules all the time.
If you wish, it is better to sit down on the Croatian method or the German diet, at least after a pause of a month after its completion, if your health does not cause cause for concern.