The 6 Blossom Diet is a 6-day diet with a daily change of protein and carbohydrate foods. A sample menu for each day and adherence to the principles of nutrition will contribute to weight loss and decrease in body volume in a short time.
On protein days of the diet, glycogen levels drop due to a lack of carbohydrates, which causes the process of burning fat through the use of lipids to fuel the body.
Carbohydrates in vegetables, fruits, and grains do not cause fat deposits as they are used to replenish glycogen stores and maintain the vital functions of the human body.
Basic rules
In order to quickly lose weight and reduce body volume, you need to strictly adhere to the basic rules of the 6 flower diet:
- do not consume more than 600 grams of protein feed, 1500 grams of vegetables, 300 grams. Grain on the corresponding day;
- Portions should be small - about 150 g. Protein products or cereals and up to 500 g. Fruit;
- limit the amount of salt to a minimum;
- Drink 2. 5 liters of water a day.
To make the diet more effective, simple carbohydrates are completely eliminated from the menu, which can lead to rapid weight gain:
- Sugar and products with sugar in the composition;
- Coffee;
- sweet drinks;
- White flour products;
- Ketchup;
- Mayonnaise;
- Mustard.
Features of the diet
The basis of the diet of the 6-flower diet are fish, vegetable, chicken, cereal, cottage cheese and fruit days, which are arranged in this order for the purpose of daily switching of proteins and carbohydrates.
Day of the fish. Fish is the most valuable source of protein, healthy fats (Omega 3) and vitamins (A, E, H, C, PP). The fish also contains iodine, zinc, selenium, and calcium. When dieting, preference should be given to low-fat varieties, such as:
- Horse mackerel;
- Pink salmon;
- Hake;
- Herring;
- Tuna;
- Herring;
- Sea bream;
- Trout;
- Catfish;
- Carp;
- Salmon.
It is allowed to eat exactly 600 grams of steamed or baked fish.
Vegetable Day. The diet involves the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content in vegetables leads to a lowering of cholesterol and blood sugar levels, removes toxins and nourishes the beneficial intestinal flora.
The menu can include boiled, steamed and baked vegetables, broth, soup or smoothies, fresh vegetables in the form of a salad dressed with olive oil.
It is important to know that the use of potatoes on a 6 flower diet is limited due to the large amount of starch in the composition. A small serving of potatoes (up to 100 grams), cooked in their uniform or baked, is allowed.
Day of the chicken. The composition of chicken meat includes protein, phosphorus, magnesium, potassium and vitamins of group B. To diversify the diet menu, you can cook broth, bake chicken with spices, make a cream soup from chicken meat.
Grain day. At this point, the diet only includes whole grain products (buckwheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and are complex carbohydrates, since they are slowly absorbed and provide the body with energy for a long time.
In addition to cereals, whole grain or rye bread (up to 100 grams) and a glass of kvass can be eaten.
Quark day. The diet menu uses cottage cheese 2-3, 8% fat (but not fat-free) in the form of a quark-yogurt mixture with cinnamon or vanilla, yogurt without sugar and additives, milk.
Cottage cheese gives a long-lasting feeling of satiety due to its high protein content and is also a useful source of minerals (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria necessary for the body.
The fruit day completes the 6-flower diet, where it is recommended to have small servings of 200-300 grams 5-6 times while you can eat all kinds of fruits and berries available in season:
- Apples, pears;
- Oranges, tangerines;
- Grape;
- Bananas - limited;
- Pineapple, pomegranate, grapefruit;
- Cherry, sweet cherry, strawberry.
The nutritional value of fruits, like vegetables, lies in their high proportion of fiber and the content of various vitamin groups. It is important to remember that sweet fruits contain a lot of sugar, so you should give preference to sour varieties and strictly observe the total daily intake of fruits and berries - up to 1. 5 kilograms.
Try the 6 Flower Diet Menu
Following the principle of alternating proteins and carbohydrates, when planning a daily menu for a 6-flower diet, it is necessary to use dishes prepared from approved foods, while the diet should include 3-4 meals without snacks.
fish
- Breakfast: Boiled hake fillet (200 g);
- Snack: Baked fish with spices (200 g);
- Lunch: fish broth;
- Dinner: fish fillet puree with broth (200 g).
vegetables
- Breakfast: Boiled beet salad;
- Snack: cauliflower with steamed carrots;
- Lunch: zucchini and cabbage stew, potatoes cooked in their uniform;
- Dinner: Peking coleslaw.
chicken
- Breakfast: boiled fillet;
- Snack: chicken broth with spices and dill;
- Lunch: Baked Fillet;
- Dinner: broth with part of the cooked fillet.
grain
- Breakfast: Boiled Buckwheat;
- Snack: a glass of kvass;
- Lunch: bulgur with spices, a slice of whole wheat bread;
- Dinner: brown rice.
Quark
- Breakfast: cottage cheese with cinnamon, tea;
- Snack: yogurt;
- Lunch: cottage cheese with yogurt;
- Dinner: cottage cheese, tea.
fruit
- Breakfast: baked apples;
- Snack: 100gr. Berry;
- Lunch: fruit salad made from apple, pear, kiwi and banana;
- Dinner: mandarins.
Recipes
Despite the limited diet, simple recipes can be used to prepare delicious meals, taking into account the recommendations for choosing foods.
Baked trout
Ingredients: 800 g trout, lemon, onions, parsley, nutmeg.
The fish is freed of scales, washed and cut into portions. Then the fish is salted and drizzled with the juice of half a lemon. The prepared trout is marinated for 20-25 minutes.
Peel the onion and cut into half rings, cut half of the lemon into thin slices. Place baking foil on a baking sheet and place trout pieces with lemon wedges on the "pillow" of onions and sprinkle with nutmeg. The foil is then wrapped to cover the top of the trout.
The fish is baked in the oven for 40 minutes at 180 degrees. Sprinkle with chopped parsley before serving.
vegetable stew
For cooking you will need a medium-sized zucchini, a small white cabbage, 2 peppers and 2 tomatoes, carrots and onions.
Zucchini must be peeled and cut into pieces, cabbage chopped, pepper cut into strips. Next, mix the ingredients, add half a glass of water, salt and cook over medium heat for 20 minutes.
While the stew is braising, chop the onion, chop the carrots and season with a teaspoon of vegetable oil. At this point, the tomatoes are blanched, peeled, chopped in mashed potatoes and added to the pan for dressing, which is steamed for 5 minutes.
Next, mix vegetables, add spices and cook the dish over low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed peppers
Required ingredients: sweet paprika - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. a spoon of tomato paste, vegetable oil, black pepper, basil.
Cut the onion into half rings and fry in a little oil for 5-7 minutes. Finely chop the cabbage, cut the carrots into strips and simmer together with the onions under the lid with 100 ml water. Add tomato paste, salt and spices to the dish and simmer for 15-20 minutes.
Peppers are washed, pitted and stuffed with stewed cabbage. Spread the baking foil on a baking sheet, lay out the prepared peppers, then wrap the ends.
The peppers are baked in the oven for 20 minutes. Sprinkle with green parsley or dill before serving.
Baked chicken breasts with spices
Ingredients for the dish: chicken breast - 1 pc. , 1 tbsp. l. Olive oil, pepper, herbs.
Preparation: The breast is washed and sprinkled with salt, pepper, butter and herbs on all sides. Next, the chicken is covered with foil and marinated in the refrigerator for 30 minutes.
After marinating, the breast is placed in a roasting sleeve. Chicken is cooked in a preheated oven at a temperature of 200 degrees for twenty minutes.
Quinoa in the slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
The grits are washed thoroughly and then left to soak in water for 5-6 hours to remove the bitterness. The quinoa is then rinsed again and poured into the multicooker bowl by adding water. The porridge is cooked in "rice" mode for 25 minutes.
After cooking, add a little salt, turmeric and caraway seeds to the porridge. Sprinkle with herbs.
Thick Greek yogurt
To prepare it, you need 2 liters of milk, 4 tablespoons of natural yoghurt or a pharmacy sourdough culture.
Pasteurized milk is heated to a temperature of 50 degrees (until steam rises from the milk), and fresh milk - up to 90 degrees (until the first foam appears). Then the sourdough is added to the milk (hot milk must be cooled to 50 degrees), covered with a lid, wrapped with a towel and left for 4-5 hours.
After the time has elapsed, the container with yogurt is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yogurt through a cheesecloth folded in 3 layers for 3 hours.
Greek yogurt is served with cottage cheese or herbs. The shelf life of the dish is 5-6 days.
Getting out of the diet
After completing the diet, there are some dietary rules that you should follow to maintain the weight loss results you have achieved. First of all, it is recommended that products containing sugar and products made from white flour continue to be excluded from the menu. It is also necessary to stick to four meals a day with no snacks between meals.
For breakfast and lunch you can make porridge with meat, fish, chicken, a whole grain bread sandwich with cheese and scrambled eggs. Fruit is allowed for afternoon tea and you can prepare a salad with chicken or fish for dinner.
The amount of simple carbohydrates in the diet according to the 6-flower diet should be strictly controlled and the daily dose should not exceed 200-300 kcal in order to avoid the occurrence of edema and weight gain from water and fat.
advantages and disadvantages
The 6 Flower Diet is an effective way to lose weight thanks to the following benefits:
- Loss from 500 gr. Up to 1. 5 kilograms daily;
- rapid weight loss, which is associated with the active removal of water from the body as a result of a decrease in the amount of glycogen in the body (one molecule of glycogen binds four molecules of water);
- a short term nutrition plan that will allow you to continue using a diet to maintain the weight.
Like any restriction, diet has a number of drawbacks that can affect the physical and psychological state of the body:
- Weight gain after discontinuation of diet and return of fast carbohydrates to diet;
- the appearance of fatigue, irritation, weakness;
- the lack of healthy fats in the menu in the required amount, which can adversely affect the work of the gastrointestinal tract and nervous system.
The use of a diet is contraindicated in serious diseases of the digestive, excretory and endocrine systems, such as:
- Gastritis, pancreatitis, gastric ulcer, duodenal ulcer;
- Diabetes mellitus;
- chronic inflammation of the gallbladder;
- Anemia.
You can not go on a diet during pregnancy and lactation, infectious diseases, acute viral infections of the respiratory tract.