Contents
Losing weight up to 5 kg in 7 days.
The average daily calorie content is 570 Kcal.
Many people associate Tibet with something distant and mysterious. It is known that the monks living there lead an ascetic lifestyle and are distinguished by excellent health. It turns out that one of the factors contributing to good health and longevity is the special Tibetan diet. This food system is becoming more and more popular among ordinary people. For a week following the rules of the Tibetan diet, it takes up to 5 extra pounds.
Tibetan diet requirements
The main feature of the Tibetan diet is the rejection of any meat products. In fact, this technique is vegetarian-dairy. At the same time, fish and seafood are also allowed to be consumed, but in small quantities and not every day. It is recommended to leave a sufficient amount of fruits and vegetables in the diet, it is on them that the main emphasis is placed. You can eat any of their types, but if you want the result of weight loss to be as noticeable as possible, it is better to minimize starchy products. By the way, the most popular vegetables among Tibetans are cabbage (cauliflower and plain), spinach, carrots, corn and bell peppers.
From dairy products, preference should be given to yogurt without fillers, yogurt and low fat kefir. You can also eat homemade cheese, young feta cheese, curd, but not “alone”, but adding them to vegetable or fruit salads. Nutritionists say that this way these foods are absorbed much better.
There are certain products that are best not combined with any food. For example, melons, apples, bananas, blueberries, cherries and blueberries are recommended to be eaten 2 hours before or after eating other dishes.
It is best to start your meal with non-starchy fruits or vegetables, as many of them are at least 70% water. This allows you to feel full as quickly as possible and prepares the stomach to digest fermented milk products, starchy fruits and vegetables, and fish.
To better understand how this diet works, you should consider the time it takes for our body to absorb food. For example, juices are digested in about 15 minutes, fruits, vegetable soups, as well as vegetables directly, fresh or subjected to any heat treatment, except for frying, in half an hour. An hour is required for the body to digest fish and various seafood; it is best to introduce such food into the diet in the company of fresh fruits or vegetables. The process of assimilation of dairy and fermented milk products can take up to an hour and a half. But in order for the body to digest chicken meat, it takes at least three hours. Other meat can be processed by the body for 4 hours or longer. That is why it is better to abstain from meat now.
It is better not to heat-treat the food that can be eaten raw, this will maximize the preservation of useful substances in it. However, cooking is not prohibited. A weighty taboo is imposed only on frying.
According to the rules of the Tibetan diet, it is important to pay attention not only to what to eat, but also to the atmosphere in which you eat. When eating, there is no need to rush to enjoy your meal in a relaxed environment. The technique is definitely against snacks on the go. Ideally, eat while listening to meditative music. So you will not only say goodbye to being overweight, but also relax and purify yourself spiritually.
The rules of the Tibetan diet, like most nutritionists, state that eating food just before bed is harmful. The developers of the method also do not urge to starve and take too long breaks between dinner and night rest. It is advisable that at least two hours pass between dinner and bedtime.
This implies the Tibetan diet and a special drinking regimen. Drink plenty of clean water (preferably spring or mineral water that does not contain gas). It is not recommended to drink any liquids at such time intervals: 30 minutes before meals and an hour and a half after its end.
You can season salads with a little vegetable oil. If you are used to eating with bread, without its consumption it is hard for you to get enough and feel discomfort, then it is permissible to leave a little bread in the diet. But opt for the least calorie alternative (for example, treat yourself to a couple of dietary whole grain breads in the morning). And sweet lovers can kill the lack of their favorite treat with a teaspoon of natural honey. Also, if you wish, you can have a snack with a handful of nuts.
It is better to refuse products not mentioned above or make them an extremely rare guest on the diet menu. You can salt food, but not excessively. But it is better to refrain from sweetening food and drinks. When it comes to food volume and frequency, start from your schedule. The main thing is not to overeat. Better not to finish eating a little.
Don’t have a snack until the previous meal is completely digested. Otherwise, the metabolic processes in the body may be slowed down. Chew each bite thoroughly and try to get up from the table with a feeling of lightness. Another important note – in the Tibetan diet, it is not recommended to mix a large number of different dishes at one meal.
We have all heard about the benefits of exercise for more effective weight loss. The Tibetan methodology does not dispute this fact either, but still breathing exercises come to the fore here, which are recommended to be performed regularly. You can, for example, start practicing such a popular system for losing weight and speeding up metabolism like bodyflex.
Sample Tibetan diet for 7 days
Day 1
Breakfast: a dried crouton with a glass of warm low-fat milk, to which you can add 1 tsp. honey.
Lunch: boiled beans; salad of tomatoes, bell peppers, green onions and parsley with a few drops of vegetable oil; orange or apple.
Dinner: white cabbage sprinkled with freshly squeezed lemon juice; an Apple.
Day 2
Breakfast: a large orange or a couple of apples; a glass of warm water with honey and lemon juice.
Lunch: a piece of boiled fish fillet; fruit salad and low-fat cottage cheese.
Dinner: zucchini stewed in water with vegetable oil; a glass of freshly squeezed tomato juice.
Day 3
Breakfast: a couple of dried bread and a glass of yogurt.
Lunch: Greek salad and boiled green beans.
Dinner: salad of beets and tomato slices; A glass of tomato juice; 2 small apples.
Day 4
Breakfast: a whole grain bun and a glass of milk.
Lunch: baked or boiled fish; Greek salad; 200 ml of apple juice.
Dinner: salad of boiled green beans, garlic, raw carrots, which can be seasoned with olive or other vegetable oil.
Day 5
Breakfast: croutons and a glass of warmed milk with honey.
Lunch: salad of apple and chopped white cabbage; a glass of empty yogurt (if you wish, you can fill a salad with a part of this fermented milk drink).
Dinner: eggplant stewed with carrots.
Day 6
Breakfast: a large orange or 3-4 tangerines; Apple juice.
Lunch: a portion of Greek salad; 2 tbsp. l. grated carrots in boiled or raw form, seasoned with a small amount of vegetable oil.
Dinner: a slice of minimum fat cheese; a handful of berries; 30 g nuts; a glass of natural yogurt.
Day 7
Breakfast: 1-2 croutons; a glass of low-fat yogurt or kefir.
Lunch: boiled fish fillet; white cabbage and greens salad.
Dinner: boiled beans, slightly flavored with vegetable oil; a slice of cheese and a pear and apple salad.
Contraindications to the Tibetan diet
- Since this diet is quite balanced, it has no significant contraindications.
- If you do not have a medical indication for a different diet, then following the above rules will not harm the body.
- Taboo is the presence of chronic diseases during their exacerbation.
- But without consulting a doctor, pregnant and lactating women, children, adolescents and the elderly should not follow the Tibetan diet.
Benefits of the Tibetan Diet
- Despite the temporary refusal of such beloved meat products, the diet is usually well tolerated. Few people, sitting on this technique, can complain of hunger and weakness. Tibetan weight loss is a comfortable process accompanied by the appearance of pleasant lightness in the body.
- You can eat tasty and varied. If you are not lazy to cook something new and not focus on a couple of the same food, the body will not experience a lack of the substances it needs.
Disadvantages of the Tibetan diet
- It is hard without meat for people who are actively exercising (especially professional athletes), or those whose work is associated with vigorous physical activity.
- A large number of kilograms on the Tibetan diet does not lose weight. Those who want to throw off tangible fat ballast need to be patient and carry out a certain number of diet cycles.
Reintroducing the Tibetan diet
If one course of the Tibetan diet was not enough for you to achieve the desired result, you can periodically sit on this diet for one week a month. In a non-dietary time, to maintain (and possibly for a smooth further care) weight, you can adhere to the basic rules of the Tibetan diet, but it is still recommended to include in the diet a little meat dishes, soups and cereals.