Diet therapy for obesity. Nutrition with excess weight: menu of a therapeutic diet

It is a balanced diet that will help to cope with obesity and lose weight. Diet 8 for obesity was recommended and developed by the Soviet doctor Pevzner - as a treatment for obesity and prescribed to patients who could not control food intake, as a result of which the metabolic process was disturbed. The purpose of the diet is to eliminate body fat by revitalization metabolism. The main principles of the therapeutic diet are:

• reducing the calorie content of meals;
• exclusion from the diet of easily digestible carbohydrates;
• avoiding excess salt and foods that stimulate the appetite.

Chemical composition

Diet therapy for obesity has its own nutritional options for each patient, based on the degree of obesity, however, there are 8 basic diet chemistry. What to consume during the whole day, so that changes in fat metabolism begin to occur:

• up to 80 g of fats, 30% of which are vegetable;
• 150 g of carbohydrates;
• 150 g of proteins, of which 60% are animals;
• the calorie content of all dishes should not exceed 1800 kcal;
• salt intake - up to 6 g per day;
• fluid volume - up to 1.3 liters per day.

Varieties

Depending on the degree of obesity of the patient, a dietary table of 8, 8A or 8o is prescribed. Therapeutic nutrition for obesity 8A offers a diet with a reduced calorie content of up to 1200-1300 kcal per day and restriction of fluid intake to 1 liter. Calorie reduction occurs by reducing the consumption of carbohydrates and fats. You can switch to such a diet only after a course of table 8.

Diet 8o is the lowest calorie diet (600-800 kcal), which is prescribed for no more than a month and should be used exclusively under medical supervision. Upon detection side effects effects, such as general fatigue, nausea, cold intolerance, constipation or diarrhea, heart rhythm disturbances, it is urgent to start exiting the diet and return to table 8.

Indications for use

Diet 8 for obesity is prescribed for a diagnosis of obesity of 1-2 degrees, but those who want to achieve quick results in the process of losing weight can also try it. Table 8A is indicated for patients with obesity grade 3-4. The final stage of the 8o diet is prescribed only when inefficiency previous ones. Results can be achieved only with full observance of all the rules and careful monitoring of changes in the body. You will have to regularly monitor the calorie content of the diet, the amount of carbohydrates consumed in food.

Allowed foods on a diet 8

Table 8 for obesity is based on a poor diet, which is justified by a strict restriction of the consumption of sugar and other sweet foods, vegetable fats. It is forbidden eat fried, salty, fatty, some vegetables and fruits. At the same time, you don’t just have to eat vegetable salads or sit on light soups. The menu should be balanced and moderately high-calorie.

To figure out what this diet allows you to eat for obesity, the food table will help you:

	Products
	parsley
	broccoli cauliflower
	baked apples
Dairy products	skimmed milk
Cheese and cottage cheese
	veal
	boiled chicken turkey fillet
	squid shrimps
	oatmeal in water
	vegetable oil
	green tea black tea
	whole grain bread
	tomato juice

Forbidden foods on a diet 8

As with any other strict diet, diet number 8 for obesity has a number of foods that should not be eaten during the weight loss course. What not to eat during the Pevsner diet, see the table below:

	Products
Vegetables and greens	fried potatoes
	any mushrooms
Dried fruits, nuts	all nuts dried fruits
flour products	pasta vareniki pancakes or pancakes dumplings
	white bread
Confectionery
	all cakes
	any chocolate
Sauces and condiments
Dairy products	condensed milk heavy cream
Cheese, cottage cheese	fat cottage cheese
	fried chicken
	cured, smoked sausage
	fried eggs
Seafood, fish	Red caviar
	butter

Diet number 8 - menu for every day

For each stage of obesity, there is a menu that will help you start the path to losing weight. A menu is formed based on products that are allowed for consumption, and consists mainly of vegetable soups, boiled meat or fish, cereals. It is important that you need to eat fractionally, 5-6 times a day. It is important not to eat before bedtime, and more than half of the main diet should be in the first half of the day.

With obesity 1 degree

Table 8 for obesity of the 1st degree is prescribed as a therapy. It should be based on the consumption of permitted foods, the total calorie content should not exceed 1500 kcal per day. 5-6 meals should occur per day, of which 3 main and 2-3 secondary. Diet options and what your menu might look like:

1. Breakfast:
   • oatmeal on water 150 g, boiled egg, tea;
   • boiled egg, fat-free cottage cheese 150 g, tea;
   • buckwheat porridge 150 g, apple, green tea.
2. Lunch:
   • tomato juice 200 ml;
   • applesauce 100 g;
   • low-fat cottage cheese 100 g
3. Dinner:
   • buckwheat soup with potatoes 200 ml, stewed vegetables 150 g with chicken breast 100 g, compote;
   • cauliflower soup 200 ml, boiled meat 100 g, tomatoes;
   • borscht vegetarian 200 ml, baked pike perch 100 g, cabbage salad.
4. Afternoon snack:
   • bread with squash caviar;
   • diet cookies, tea;
   • rosehip decoction.
5. Dinner:
   • boiled potatoes 100 g, chicken fillet 100 g, tomatoes;
   • 100 g lean fish with buckwheat (150 g), vegetable salad;
   • cottage cheese casserole with pumpkin 200 g, low-fat kefir 250 ml.

With obesity 2 degrees

In fact, the diet menu differs only in that decrease portions, and with them - and the number of calories consumed per day. You can switch to a more strict diet only after the body gets used to food restrictions, otherwise you can introduce it into a "food depression". If during the diet you feel discomfort, get tired faster, side effects appear, then you need to start exiting the diet.

With obesity 3 degrees

The most strict diet 8 according to Pevzner is prescribed to patients who have been diagnosed with grade 3 obesity. In this case, the number of calories is reduced to 600-800 kcal, which is really very small norm, but the effectiveness of the method has already been proven. The fewer calories you consume per day, the more body fat is burned at the expense of energy costs.

All menu options look very poor, so it’s worth mentally preparing for such a diet:

1. Breakfast:
   • 70 g of boiled fish, 100 g of stewed beans with tomato paste, 60 g of cabbage with cucumber;
   • boiled egg, steamed fish cakes 150 g, tea;
   • oatmeal on water 150 g, baked apple.
2. Lunch:
   • 250 ml of low-fat kefir;
   • fat-free cottage cheese 150 g;
   • tomato juice.
3. Dinner:
   • 150 ml of squash soup;
   • 100 g chicken fillet, fresh cucumber;
   • 100 g lean boiled beef, soft-boiled egg, lettuce with radish, spinach.
4. Afternoon snack:
   • 150 g of seasonal berries;
   • two sweet and sour apples;
   • fat-free kefir 250 ml.
5. Dinner:
   • vegetable soup with barley - 150 ml, 70 g stewed lean beef, vegetable salad;
   • salad: 70 g of boiled beef, boiled egg, bell pepper and cucumber with a spoonful of low-fat sour cream and lemon juice.

For obese children

Obesity in children comes from overeating easily digestible carbohydrates. Parents systematically overfeed the child with high-calorie foods, allowing them to eat sweets, white bread, sugar, confectionery, and snacks. If a child has been diagnosed with obesity of any degree, then first of all it is necessary to organize nutrition, monitoring the norms of proteins and carbohydrates for full development. At the same time, whatever the degree of the disease, the child cannot be immediately transferred to table number 8.

Video

Many diets have been proposed for the treatment of obese patients. The basic principle of diet therapy is a sharp restriction of the energy value of the diet. The degree of reduction in energy value should be proportional to the degree of excess body weight. After determining the required energy value (based on the value of normal body weight), an approximate calculation of the recommended diet is made. Usually, with severe obesity, the energy value of the diet should be 40% less than the normal requirement. Depending on the patient's condition and the effectiveness of treatment, this percentage can be reduced to 30 or increased to 50. In this case, it is desirable to take into account the patient's energy expenditure during standard physical activity.

To determine the normal body weight of a person, you can use special tables that reflect the relationship between height, constitution and body weight, or A. A. Pokrovsky's nomograph. With the help of a nomograph, which is compiled according to 5 indicators (height, gender, age, profession and amendment to the constitution), you can quite accurately calculate the ideal body weight. In addition, with the help of a nomograph, the daily intake of a person in the main nutrients is calculated. In the absence of these tables and a nomograph, ideal body weight can be easily calculated using Broca's formula, according to which body weight in kilograms equals height in centimeters minus 100. Although this formula is only approximately correct, it can be used for approximate calculations.

An important factor in the treatment is an increase in energy expenditure due to dosed, strictly controlled physical activity. For this, a system of physical exercises has been developed, providing for a gradual increase in the frequency and complexity of the exercises performed. Such a combined effect (diet and exercise) gives positive results, which are expressed not only in the loss of fat mass, but also in an increase in active muscle mass, as evidenced by densitometric weighing data.

When building a diet, it is important, if possible, to observe the principle of a balanced diet by introducing foods containing a sufficient amount of essential amino acids, PUFAs and vitamins. It is necessary to introduce a sufficient (optimal) amount of protein. Prolonged stay on low-protein diets causes disorders in the liver, cardiovascular system and other organs.

To normalize the relationship between lipolytic and liposynthetic processes in the diet, the amount of fat increases to 40% and even 50% of its total energy value. It has been established that an increase in the proportion of fat in the diet activates the lipolytic systems of the body and promotes the mobilization of fat from the depot. Easily soluble and rapidly absorbed sugars (insulinogenic substances) are excluded from the diet, they are replaced by polysaccharides. Taste sensations of sweetness are provided by the introduction of xylitol or other sugar substitutes (fructose, aspartame, etc. - see Specialized products for medical nutrition).

In case of obesity, special reduced diets are recommended with an energy value of 700 to 1800 kcal and a supplement system consistent with the data of the nomograph. The latter is easily carried out by regulating the amount of bread and butter.

Table 1

Energy-reduced diets for obese patients

In table. 1 presents a comparative description of diets reduced in energy value. The seven-day diet menu for obesity is presented in the appendix.

It is advisable to start treatment with the appointment of a reduced diet without excessive restriction of its energy value. These requirements are met by the main one, which is especially often recommended for use in sanatorium-and-spa treatment, as well as on an outpatient basis.
provides for good palatability of dishes, a sufficient total amount of food and its high biological value. The diet includes seafood, which contain a large amount of organic iodine and essential amino acids. The low content of carbohydrates in these products allows them to be widely used in the diet of obese patients, when a significant restriction of carbohydrates is necessary. A special place in this diet is occupied by a complex protein product - belip, consisting of low-fat cottage cheese, cod and vegetable oil. Belip meets the basic requirements for products of the so-called optimal formula. It combines a balanced amino acid composition with a sufficient amount of unsaturated fatty acids and vitamins.

In addition to the main diet, it is advisable to use various fasting days, as well as special protein and fat days, which are built taking into account the usual diet for a person (breakfast, lunch, dinner, including first and third courses, drinks).

table 2

Approximate one-day diet menu No. 8 for obese patients (1635 kcal)

Name of dishes				Carbohydrates, g
First breakfast
Curd calcined
stewed carrots
Coffee with milk without sugar
Lunch
Fresh cabbage salad without salt with sour cream
Dinner
Shchi vegetarian (1/2 portion)
Boiled meat
Green peas without oil
fresh apples
afternoon tea
Curd calcined
Rosehip decoction
Dinner
Boiled fish (perch)
Vegetable ragout (1/2 portion)
For the night
Kefir
All day
Rye bread
Total...

Principles of therapeutic nutrition for obesity

come down to the following:
1. appointment with a low energy value of a reduced diet;
2. limited introduction of carbohydrates, especially easily digestible (sugars), which are the main supplier of energy and are easily converted into fat in the body;
3. restriction of fats of animal origin due to the increased introduction of vegetable fats (50% of the total amount of fat), given the property of the latter to activate lipolytic processes in the body;
4. creating a feeling of satiety by prescribing low-calorie, but significant food (raw vegetables, fruits, dishes with the addition of methylcellulose, etc.);
5. multiple (up to 6 times a day) food that eliminates the feeling of hunger, and exclusion
foods that stimulate appetite (spicy snacks, spices, etc.);
6. to normalize water-salt metabolism, salt restriction (up to 5 g) in food and fluid restriction (up to 1-1.5 l) is necessary;
7. the use of so-called zigzags in nutrition (contrasting, fasting days).
An approximate one-day menu is given in. Bread and bakery products. Black bread, protein-wheat, protein-bran - 150 g per day. The amount of bread must be reduced if body weight is not reduced. Bread contains the largest amount of carbohydrates of all permitted foods in the daily diet (with the exception of sugar, which is strictly dosed), therefore, with a systematic determination of body weight, reducing or increasing the amount of bread in the diet with the same amount of other permitted foods, you can reduce body weight or keep it off at a constant level after weight loss. Protein bread contains 2 times less carbohydrates compared to regular bread.

Soups. Mainly on vegetable broth; 2-3 times a week in a weak meat, fish or mushroom broth (no more than 1/2 plate).

Meat and poultry dishes. Skinny beef, 1-2 times in 10 days lean lamb, lean pork, mostly boiled, aspic up to 150 g per day, lean poultry, rabbit, diet sausages.

Fish dishes. Low-fat varieties of fish (perch, cod, pike, saffron cod, carp, etc.) mainly in boiled, aspic, sometimes fried form. Fish can be replaced with meat in a ratio of 1.5:1.
On average, the daily diet should contain at least 400-500 g of protein products (meat, fish, cottage cheese). To increase the biological value of the diet, it includes mussels, sea cucumbers, scallops, squids and other seafood in canned and natural form.

Dishes and side dishes from vegetables and leafy greens. White cabbage, cauliflower, lettuce, radish, cucumbers, zucchini, raw, boiled and baked tomatoes Dishes from potatoes, beets, carrots, rutabaga (no more than 200 g per day).

Dishes and side dishes from cereals, legumes and pasta. In limited quantities (use occasionally by reducing the amount of bread).

Egg dishes. 1 egg per day.

Milk, dairy products and dishes from them. Milk, curdled milk, kefir, sour cream (1-2 tablespoons per dish)) cottage cheese (mostly fat-free) 100-200 g per day in kind or in the form of cottage cheese, cheesecakes, puddings, spicy cheeses.

Fruits, berries, sweets. Sour and sour-sweet varieties of fruits and berries (apples, lemons, oranges, red currants, gooseberries, cranberries, etc.) up to 200 g per day in raw form, in the form of compotes without sugar.

Sauces and spices. Mild sauces on vegetable, sometimes mushroom broth, meat or fish broth with vinegar, tomato puree, sauces with roots.

Snacks. Salads, vinaigrettes, jellied low-fat fish, low-fat ham, doctor's sausage.

The drinks. Tea, tea with milk, weak coffee, tomato juice, fruit and berry juices from acidic varieties of berries and fruits, alkaline mineral water. The total amount of liquid (together with soup, milk, curdled milk, compote, drinks) is up to 5 glasses per day.

Fats. Butter and vegetable oil (40g per day for cooking).

Salt. To add to dishes 5 g (food is cooked without salt).

Forbidden: sweets, chocolate, confectionery, muffins, ice cream and other sweets. Spicy, spicy, smoked and salty snacks and dishes, peppers, horseradish, alcoholic beverages.

Treatment with diets with low energy value should be carried out under the control of systematic weighing.

In addition to the main recommended diet, it is necessary to arrange fasting days periodically, about 1 time per week. With a little physical work - meat: 280-350 g of boiled meat without salt, with a vegetable (preferably cabbage) side dish; cottage cheese: 500-600 g of cottage cheese with 2-3 glasses of tea or coffee with milk without sugar. On days off from work, apple (1500 g of apples), watermelon (1.5-2 kg of watermelon pulp), sour milk or kefir (1.5 l), milk (5-6 glasses), sour cream (300-400 g of sour cream) . Food is distributed evenly throughout the day for 5 meals.

However, complete fasting for 1-2 weeks using only alkaline mineral waters cannot be considered an effective method for treating obesity.

When obesity is combined with gout, atherosclerosis, chronic cholangitis, meat and fish broths and internal organs are completely excluded from the diet. Meat and fish are given mainly in boiled form. Instead of meat and fish dishes, dishes from lean cottage cheese should be introduced more often, somewhat limiting the total amount of protein in the diet. If obesity is combined with gastrointestinal diseases (gastritis, colitis), vegetables with coarse vegetable fiber are excluded from the diet. Vegetables and herbs should be consumed boiled and pureed. Meat, poultry and fish (low-fat varieties) are given boiled or in the form of steam cutlets. Pureed compotes and jelly are recommended. Black bread is replaced with yesterday's white bread.

In stationary conditions, in the treatment of obese patients, the variant of diet No. 8 is more widely used with the reduction of its energy value to 1200-1300 kcal, i.e.

Table 3

Approximate one-day diet menu No. 8a for obese patients (1200 kcal)

Name of dishes				Carbohydrates, g
First breakfast
Boiled meat
Vegetable salad with vegetable oil
Coffee with milk without sugar
Lunch
apple fresh
Dinner
Vegetarian borscht (1/2 portion)
Boiled fish
Cabbage stewed in vegetable oil (1/2 portion)
Sugar-free apple compote
afternoon tea
Milk (1 glass)
Dinner
Meatloaf stuffed with scrambled eggs, baked

Diet 8 for obesity (otherwise called table 8, the Pevzner diet) is a special diet with reduced energy value, designed for people with high body weight: alimentary obesity. Allows you to achieve weight loss to a physiological level or close to it, the normalization of metabolism, but is designed for a long period of time.

Diet number 8, as well as its variations 8A and 8o, is the main therapeutic diet for the treatment of obesity, was developed back in the 30s of the last century by the Soviet gastroenterologist and scientist Mikhail Pevzner. The effectiveness of the method has been tested by several generations of people.

The level of modification of the energy intensity of the food consumed depends on the degree of obesity and individual human energy needs (age, gender, level of physical activity, labor intensity). The energy value of the diet varies in values: 1400-1800 Kcal for women and 2100-2700 Kcal for men:

• 90-110 gr. protein (60% of the animal);
• 80-85 gr. fats (30% vegetable);
• 150-170 gr. carbohydrates.

Salt is limited to 5-6 grams / day. The volume of freely consumed liquid is about 1-1.5 liters.

A few words about obesity

Obesity of the alimentary type develops when the calorie content of food consumed exceeds energy costs. Gradually increases body weight, the volume of subcutaneous fat, which is distributed approximately equally.

There are 4 degrees of alimentary obesity:

• I - the actual weight is more than the norm by 15-29%;
• II - excess weight by 30-49%;
• III - weight above the norm by 50-100%;
• IV - weight exceeds the norm by more than 100%.

The basis of the treatment of obesity is a special diet and properly selected physical activity.

You can roughly determine your normal weight using Brock's formula: subtract 100 from the height in centimeters. Of course, this is not an exact value, but a figure that should be guided by.

Indications for a diet for obesity

• Diet number 8 is effective for obesity 1 and 2 degrees.
• Diet No. 8A is prescribed for patients with grade 3-4 obesity.
• Diet No. 8o is also prescribed at grades 3-4, when there is no effectiveness while observing tables No. 8 and 8A.

Diet Features 8

In more detail about allowed and prohibited foods below, we will outline the general principles of the nutrient composition of the diet. In general, the diet is considered complete, versatile, and the diet is voluminous and nutritious. Subject to all recommendations, the body receives a full range of vitamins, fiber and lipotropic substances that oxidize fats (found in fermented milk products, seafood and soy). The energy value is reduced by reducing fats and fast carbohydrates.

Squirrels

The protein content is within the normal range and provides about 20% of the total daily calorie content, animal proteins slightly predominate over vegetable ones. Buckwheat, cabbage, radish are optimal as vegetable protein sources. Animal proteins (up to 150 gr./day) are lean meats. Pork is limited and fatty meat and meat products are completely excluded. Fish - low-fat varieties, seafood is welcome.

Carbohydrates

Rapidly absorbed carbohydrates are completely eliminated. It is not advisable to use sugar substitutes (xylitol, fructose, sorbitol) that have a high energy value.

It is advisable to consume only carbohydrates with a low glycemic index. Widely used: radishes, fresh cucumbers, cabbage of all kinds, zucchini, turnips, tomatoes, it is better to eat partially raw. Potatoes, carrots, beets, swedes, pumpkins, as well as salted and pickled vegetables are limited. Carbohydrates should be evenly distributed between meals.

Bread is excluded altogether or limited to 100 gr. per day.

Fats

It is important not only the quantitative content of fats, but also the quality. Limiting fat to 30% of the calorie intake should be achieved through the introduction of low-fat foods. It is important that mono- and polyunsaturated fatty acids, which are rich in vegetable oils: linseed, olive, mustard, enter the body in equal proportions.

Cellulose and dietary fiber

In order to create a feeling of fullness, the diet increases the content of foods with an increased amount of dietary fiber: raw vegetables, bran, greens. Having a low calorie content, they create the required volume and increase the feeling of satiety.

In addition to the diet, unloading mono-days are introduced 1-2 times a week with an energy value of about 1000 Kcal:

• apple - up to one and a half kilograms of fresh apples per day;
• cottage cheese - up to half a kilogram of fat-free cottage cheese in knocks + 2-3 cups of green tea;
• watermelon - up to 1.5-2 kilograms of watermelon pulp;
• kefir - up to 1.5 liters of kefir.

Features of diets 8A and 8o

These are more strict diets that are prescribed to patients with a high degree of obesity. Differ in the reduced power consumption of a diet.

Table 8A involves limiting the energy value of the diet to 1200-1300 Kcal:

• 80 gr. proteins (up to 70% of animal origin);
• 60 gr. fats (30-35% vegetable fats);
• 130 gr. carbohydrates.

With obesity III-IV degree and the ineffectiveness of the diets described above, a table of 8o is prescribed with an energy value of 600-800 Kcal:

• 40-50 gr. proteins;
• 30-40 gr. fat;
• 50-70 gr. carbohydrates.

Free liquid is limited to 0.8–1.2 l / day. It is prescribed for a period of not more than a month and only in a hospital, under the supervision of doctors.

When introducing diets 8A and 8o, you should not start with a low-calorie diet. First, a moderately reduced diet is introduced (table 8), and a gradual transition to low-energy diets is performed. With such a smooth transition, the body does not experience serious stress and gradually adapts to a hypocaloric diet. Starvation, a sharp decrease in calories and rigid mono-diets aggravate an already disturbed metabolism.

Why is it important?

People who begin their journey to ideal weight by drastically limiting their calorie intake and completely eliminating their favorite foods are faced with food depression - persistent psychological discomfort and dissatisfaction with the diet that they have to follow.

In studies by Japanese scientists, it was found that a monotonous and tasteless diet has a negative effect on the psyche of a person who is losing weight. There is progressive apathy, a state of depression, anxiety, irritability, poor sleep and dissatisfaction with one's life. This condition is due to the fact that when following a diet, the body lacks useful and necessary elements for the body, the brain is in a stressful state.

Very often, food depression often disrupts weight loss: in an attempt to regain the lost taste of life, a person begins to thoughtlessly and uncontrollably consume forbidden foods, overeats, but still does not get the pleasure from food that was before. This condition is more typical for women.

Eating depression brings great harm, so doctors warn people against strict diets and drastic restrictions on their usual diet. Even if they are prescribed for health reasons, it is necessary to gradually reduce the calorie content of the diet and move away from harmful foods. You should also learn how to properly use permissible seasonings and spices (dill, parsley, etc.) - they allow you to give even a dietary dish a pleasant taste and aroma.

Remember! The higher the degree of obesity, the longer the adaptation period lasts, i.e. restriction of caloric content and volume of the diet should be gradual.

If necessary, adhere to a low-calorie diet, it is important to control not only weight, but also overall well-being and health. If side effects such as weakness, nausea, fatigue, chills, acetone breath, gastrointestinal dysfunction, dry skin, menstrual irregularities in women, heart rhythm disturbances develop, the diet should be canceled. In light of the possible development of such complications, serious diets should be carried out exclusively under the supervision of a physician.

Approved Products

The main permitted products are presented in the table, similar, extended tables can be found on the Internet and printed out for clarity. They can and should be consumed, but do not exceed the daily calorie content.

Product	Squirrels, c.	Carbohydrates, gr.	Fats, gr.	The number of kcal per 100 gr. product
Vegetables and fruits
Zucchini	0,6	4,6	0,3	24
Broccoli	3,0	5,2	0,4	28
Cauliflower	2,5	5,4	0,3	30
Tomatoes	0,6	4,2	0,2	20
cucumbers	0,8	2,8	0,1	15
Soya	34,9	17,3	17,3	381
baked apples	0,5	12,3	0,5	59
fresh green apples	0,42	9,7	0,41	47
Cereals and cereals
Oatmeal on the water	3,0	15,0	1,7	88
Buckwheat porridge viscous	3,2	17,10	0,8	90
Wheat bran	15,1	53,6	3,8	296
Rye bran	11,2	32,0	3,2	221
Bread
Whole grain bread	10,1	57,1	2,3	295
bran bread	7,6			272
Rye bread	4,7	49,8	0,7	214
Dairy products
Skimmed milk	2,0	4,8	0,1	31
Fat-free cottage cheese 0%	16,5	1,3	0,0	71
Kefir 0%	3,2	4,5	0,1	32
Meat and meat products
lean beef	22,2	0,0	7,1	158
rabbit	21,0	0,0	8,0	156
Boiled chicken breast	29,8	0,5	1,8	137
Boiled chicken drumstick	27,0	0,0	5,6	158
Boiled chicken fillet	30,4	0,0	3,5	153
Boiled turkey fillet	25,0	—	1,0	130
Fish and seafood
boiled fish	17,3	0,0	5,0	116
Pike	18,4	—	0,8	82
Zander	19,2	—	0,7	84
Cod	17,7	—	0,7	78
squids	21,2	2,0	2,8	122
Shrimps	22,0	0,0	1,0	97
mussels	9,1	0,0	1,5	50
Fats and oils
Sunflower oil	0,0	0,0	99,0	899
Linseed oil	0,0	0,0	99,8	898
The drinks
Green tea	0,0	0,0	0,0	—
Black tea	20,0	6,9	5,1	152
Mineral water	0,0	0,0	0,0	—
Tomato juice	1,1	3,8	0,2	21
Rosehip compote	0,1	17,6	0,0	70

The amount of the consumed product is calculated taking into account its calorie content and the allowable energy value of the daily diet. For example, 50 gr. bran bread for breakfast will be: 272:2 (do not forget that the calorie content in the table is per 100 g of product) = 136 Kcal. These 136 Kcal are subtracted from the daily calorie content, for example: 1700-136 \u003d 1564 Kcal - the rest of the calorie content for the day and other products. Similarly, the amount of proteins, fats and carbohydrates that each product contains in a certain amount is calculated.

Features of the diet

• Bread: rye and bran up to 100 gr./day;
• Breakfast: cereals, dishes with eggs, cottage cheese;
• Soups: on vegetable broth, once a week - on low-fat fish or meat broth, without salt. The meat for the soup is boiled for 15 minutes, the first broth is drained, the meat is poured with water, i.e. a secondary broth is obtained;
• Second courses: with lean boiled meat of beef, rabbit, low-fat poultry (100 gr./day), or low-fat varieties of fish - pike perch, pike, cod, carp, seafood - shrimp, mussels, squid.
• Garnish: vegetable - tomatoes, cucumbers, cabbage, lettuce, zucchini (up to 200 g / day).
• Dairy products: curdled milk, kefir, low-fat milk, fat-free cottage cheese.
• Snacks: vinaigrettes, vegetable salads with vegetable oil.
• Drinks: black and green tea, natural coffee (weak), mineral water, unsweetened fruit and berry and vegetable juices, compotes. The total volume is 5-6 glasses per day, including soups.
• Culinary processing: steaming, boiled and stewed, baked dishes.

Prohibited and restricted products

Foods that can not be consumed - this is a strict recommendation, you should follow it. From the diet are completely excluded:

• bakery products from premium flour and wheat bread;
• confectionery, cookies, sweets, chocolate, sugar, jam, preserves, honey, ice cream, jelly;
• any alcohol and alcoholic drinks;
• fatty meat: goose, duck, fatty pork, meat products - sausages, ham, sausages, pates, canned food, offal, stew, lard;
• fast food;
• fatty fish: sprat, herring, mackerel, eel, sturgeon, halibut, saury, catfish, caviar;
• beef, pork, confectionery fat, spreads;
• strong broths on meat, fish and mushrooms;
• cream, fat cottage cheese, sweet yogurt, glazed curds, ryazhenka, baked milk, salty and fatty cheeses;
• rice, beans;
• bananas, grapes, melons and other sweet fruits;
• dates, figs, raisins, nuts, seeds, dried fruits;
• semolina;
• pasta;
• salted, fried, smoked foods;
• spicy and fatty snacks;
• juices from sweet fruits and berries;
• cocoa;
• mayonnaise and spices that stimulate appetite: pepper, mustard, horseradish, various seasonings and fatty spicy sauces.

The use of potatoes, carrots, rutabaga, beets, as well as salt (5-6 gr.) Is limited, and with persistent hypertension, it is completely excluded.

Diet menu for obesity

The diet is based on allowed foods. Fractional meals are provided (5-6 meals), in small portions, snacks are excluded.

75% of the diet should fall on the daily period of time, up to 16 hours. You can't eat at night.

Menu for a week with obesity 1-2 degrees:

Monday
Breakfast	low-fat cottage cheese 1 apple
Lunch	unsalted diet cookies sour fruit juice
Dinner	vegetable soup boiled fish with lettuce unsweetened compote
afternoon tea	mineral water loaf
Dinner	jacket baked potatoes tomato salad currant compote
Tuesday
Breakfast	buckwheat porridge hard-boiled chicken egg whole grain bread green tea
Lunch	2 baked apples
Dinner	vegetarian cabbage soup boiled chicken fillet vegetable stew of zucchini, tomatoes, greens compote
afternoon tea	vegetable juice rye bran
Dinner	skim cheese carrot and apple puree curdled milk
Wednesday
Breakfast	oatmeal porridge with berries (cranberries, red currants) low-fat cottage cheese Apple juice
Lunch	baked apples low-fat yogurt (1-2%)
Dinner	broccoli cream soup lean boiled beef with natural tomato paste coffee is weak without sugar
afternoon tea	low fat cheese compote
Dinner	seaweed salad whole grain bread fat-free kefir
Thursday
Breakfast	Steam omelet Green tea
Lunch	Low-fat cottage cheese with lingonberry sauce compote
Dinner	buckwheat soup with vegetables steamed turkey fillet green salad mix
afternoon tea	diet cookies fruit juice
Dinner	boiled fish cucumber salad tomato juice
Friday
Breakfast	cottage cheese casserole from low-fat cottage cheese green tea
Lunch	baked apples loaf
Dinner	oatmeal slimy soup boiled beef radish, celery and green onion salad
afternoon tea	vegetable caviar kefir
Dinner	boiled shrimp the vinaigrette compote
Saturday
Breakfast	steam cheesecakes natural coffee without sugar
Lunch	baked apples
Dinner	borscht vegetarian rabbit baked with vegetables salad of sea and white cabbage
afternoon tea	curdled milk loaves
Dinner	fishmonger fresh tomato salad vegetable juice
Sunday
Breakfast	poached eggs (2 pcs)
Lunch	sandwich with low-fat cheese and whole grain bread 1 raw apple
Dinner	soup with spinach boiled chicken with lemon juice buckwheat stewed with carrots and onions compote
afternoon tea	low-fat cottage cheese seasoned with yogurt lemon jelly
Dinner	boiled fish apple and carrot salad vegetable smoothie with celery, tomatoes, cucumber and mineral water

The specified diet for a week is conditional - dishes and their combination can be changed. The most important thing in a daily diet for obesity is not to exceed the daily calorie content of the diet set by the doctor.

Diet variations (8A and 8o) do not fundamentally differ in the composition of products, but the caloric content of the diet decreases due to smaller portions and the amount of proteins, fats, carbohydrates.

Pros and Cons of Diet #8

Diet Benefits:

• safe, gradual weight loss, proceeding without stress for the body;
• affordable diet - all products and dishes are quite budgetary, available all year round (about 1200 rubles are needed for a week);
• suitable as a permanent food for people with obesity;
• with full, long-term compliance leads to the normalization of body weight.

Disadvantages:

• weight loss is very slow, and in the first month may be completely absent. This means that someone will have to stick to the diet for several years. However, from a medical point of view, this is a plus - only gradual weight loss is safe for health;
• psychological breakdowns are possible, therefore, a therapeutic diet should be prescribed under the supervision of a physician.

The opinion of nutritionists

The therapeutic diet according to Pevsner refers to a balanced, energy-reduced diet, does not belong to "hungry" diets and is well tolerated by patients. The weight loss that can be achieved while following the table is minus 1% per week. In addition to diet, feasible physical activity is recommended in order to achieve an increase in neuromuscular tone and well-being. Exercise helps the body speed up the adaptation of metabolism, quickly switch to a new eating behavior, and maintain muscle mass. It is important that the load is equivalent to individual physiological capabilities, without excessive training that causes the opposite effect. Walking is recommended, from 3 to 10 km per day, Nordic walking, swimming, cycling.

A huge influence is given to the revision of eating behavior. Many obese people treat eating as the main pleasure in life, and eat not only for the purpose of satiety, but also to cope with a stressful situation, failures, bad mood, apathy, depression. In order to properly motivate yourself for the result, individual and group psychotrainings, hypnosis, as well as support from loved ones and loved ones are recommended. Frequent walks in the fresh air help a lot. If weight loss is associated with violence against the body and a feeling of constant hunger and discomfort, the result will be negative and lead to a psychological breakdown, weight gain and even more weight gain.

It is important to adequately assess the situation and not set excessive goals - to lose weight to a comfortable level, and not to model parameters.

Diet for obesity associated with diabetes

Obesity and diabetes very often go hand in hand with each other: a disturbed metabolism leads to an increase in body weight, which can be very significant. For diabetics, dieting is vital - it is absolutely impossible to gain everything, but also to starve: such experiments can result in severe hypoglycemia, ketoacidosis and diabetic coma.

Obese people have probably noticed that every time they go to the doctor they are prescribed a blood sugar test, and rightly so: uncontrolled weight gain in 44% of cases is the cause of diabetes.

Why are obese people prone to diabetes?

To answer this question, you should understand the functions and features of adipose tissue.

So, adipose tissue is distributed evenly throughout the body (normally), it is about 20-25% of body weight in men, and 20-25% in women. There are 2 types of adipose tissue in the body - each has its own structure and performs different functions:

• brown, peg 5%. Its number decreases with age. It is localized in the region of the heart, kidneys, neck, upper back and shoulders. It performs the most important function - it processes fat deposits in white tissue and turns it into energy, which goes to the needs of the body.
• white, about 95% of all adipose tissue. It is localized under the skin of the abdomen, buttocks, thighs, in the mesentery, omentum and under the peritoneum. The tissue accumulates fat and stores energy reserves, protects internal organs from mechanical damage and creates a kind of pillow for them, performs a thermal insulation function, accumulates fat-soluble elements and substances, and also releases substances into the blood that affect tissue sensitivity to insulin.

It is white adipose tissue that is involved in the pathogenesis of the development of diabetes mellitus, to a greater extent - the surrounding internal organs (visceral). It is well supplied with blood and innervated. The tissue is also rich in beta-adrenergic receptors, which are highly sensitive to the action of catecholamines - hormones of the adrenal cortex, but have few alpha-adrenergic receptors. The latter, in turn, are the most sensitive to insulin. As a result, white adipose tissue is more sensitive to the action of a number of hormones that break down fats into fatty acids, and less sensitive to the action of insulin, which prevents their breakdown. This situation leads to a decrease in the sensitivity of tissues and organs to insulin and metabolic disorders.

It is insulin that slows down the breakdown of fat cells into components, which means it inhibits the release of a large amount of fatty acids into the blood, processes glucose that enters the body with food. In people with normal weight, a balance is maintained between the work of hormones that break down fats and insulin. In people with obesity, not only appearance suffers from excess adipose tissue, but also organs: there is an increased level of hormones in the blood that break down fats with the formation of fatty acids. There are more receptors that bind these hormones than insulin receptors: free fatty acids are formed in huge quantities, and insulin cannot stop this. Fatty acids enter the liver cells to a greater extent and prevent the binding of insulin. First, resistance to the action of insulin gets the liver, and then - other tissues and organs.

Glucose does not enter the cells, it remains in the blood: organs and tissues do not receive energy, energy hunger is formed, which further increases appetite - already 1 hour after eating a person feels hungry, because. cells that have not received nutrition send a signal to the brain. There is a stimulation of the hypothalamus and a person has a feeling of hunger.

In parallel, against the background of energy hunger, free fatty acids accelerate the production of glucose in the liver and hyperglycemia (high blood sugar) is aggravated - the brain, heart and skeletal muscles suffer from it. In response, the pancreas produces even more insulin, but gradually the body's forces are depleted - a persistent deficiency of the hormone develops. It is in this complex way that overweight causes type 2 diabetes.

It is necessary to fight excess weight, even if a person has diabetes mellitus - a disease that a priori complicates this struggle and in itself leads to an increase in body weight.

Additional motivation for patients should be:

• the possibility of lowering the level of glucose in the blood, which means reducing the dose of drugs taken, insulin therapy;
• a decrease in the risk (or severity, if the disease already exists) of arterial hypertension and coronary artery disease, which can become fatal;
• reducing the risk of complications of diabetes that worsen the quality and life expectancy: diabetic retinopathy, nephropathy and limb damage;
• a chance to extend your life.

General principles

The approach to the diet for diabetes mellitus for patients receiving substitution therapy differs between domestic doctors and Western specialists. In the West, it is believed that the diet should not severely limit simple carbohydrates. Domestic medicine dictates the exclusion of simple sugars from the diet.

Proper nutrition at the initial stage of the disease is considered not only as an opportunity to stop the progression of diabetes, but also as a therapeutic factor - you can not only reduce the dose of hypoglycemic drugs taken, but also refuse them (of course, not on your own, but as prescribed by a doctor). Table No. 9, developed back in Soviet times, is still relevant today - it is prescribed for patients undergoing treatment in a hospital. Principles: Reduce total calories, drastically limit or eliminate simple carbohydrates, and reduce fats, especially animal fats. But the peculiarities of the diet are always adjusted by the doctor, taking into account the degree of increase in blood sugar, the weight and age of the patient, concomitant pathologies, energy thorates and others. Read our detailed article about therapeutic nutrition for diabetes mellitus.

Only comfortable weight loss with gradual, smooth weight loss ensures that the weight does not return after the end of the diet. Of course, you will have to adhere to the right diet and physical activity, but these are not sacrifices, but the basis of health and longevity!

To get rid of extra pounds, a fundamental factor is proper nutrition with excess weight, the principle of which is to determine the calorie content of the daily diet and the ratio of microelements necessary for the life of the body. The process of losing weight should be safe for health, and therefore it is necessary to know the basic nuances of weight loss.

What is overweight

Medical terminology operates with the concept of "overweight", which implies a deviation of a person's body mass index from the norm established by the World Health Organization. Obesity is the result of excess body fat and represents a potential risk for comorbidities. The table shows the indicators of normal weight for different age groups:

Age, years		Height, cm / weight, kg (lower and upper limits)

To measure overweight, an index is used that characterizes the physical norm for a healthy person. It is calculated by the formula: I \u003d weight (in kg) / height (in square meters). With obesity, the result according to this formula will be equal to or greater than 30. The classification of mass indices is shown in the table:

	Meaning
	Lack of mass
	Overweight
	Obesity of the first degree
	Obesity 2 degrees
	Obesity 3 degrees

Causes

The deposition of fat and the appearance of excess weight is due to a number of reasons, but the main one is an energy imbalance. Eating disorders lead to the habit of overeating after a long period of fasting. A large meal before going to bed contributes to the disruption of fat metabolism in the body. Obesity does not develop overnight, but gradually, as fat metabolism undergoes ever greater changes as a result of a systematic violation of the rules of a healthy diet.

Complications

An unaesthetic appearance is not the only disadvantage of being overweight. Obesity is fraught with impaired development of all organs and systems of the body. Correction of excess body fat should be started as early as possible to avoid the following possible consequences:

• varicose veins;
• arrhythmias;
• diseases of the spine and joints;
• vascular atherosclerosis;
• diabetes
• for a pregnant woman complications during childbirth.

Nutrition for weight loss

Obesity treatment begins with dietary adjustments. Caloric restriction should be gradual. A balanced diet for dietary nutrition takes into account the body's needs for proteins, fats and carbohydrates. Eating should be frequent, but in small portions. The goal of frequent snacking is to avoid the feeling of hunger, which serves as a signal to the body to save up. The rules of nutrition for weight loss require strict adherence to the regimen and the use of large amounts of fluid between meals.

Proper nutrition

One of the most effective methods of losing weight, which gives a quick and lasting result, is proper nutrition in the presence of extra pounds. When drawing up a rational nutrition plan, the content of trace elements and vitamins in the diet is taken into account, which ensure the normal functioning of the body. The main principle of this technique is to eat only the “right” foods, thereby reducing the number of calories consumed.

Medical

To restore normal metabolism in case of excess body weight, therapeutic dietary nutrition is used in medical practice. Developed on the basis of scientific research, dietary measures contribute to weight loss and the restoration of the normal functioning of all body systems. The effect of such a method will be stable if adhere to the principles laid down in the preparation of a therapeutic diet:

• dishes that irritate the stomach are excluded;
• the overall effect of products on the gastrointestinal tract is taken into account;
• calorie restriction occurs by reducing the intake of simple carbohydrates and animal fats.

Fractional

The technique of eating food in small portions is fractional nutrition. This method is effective in that it helps reduce appetite in conditions of limited calorie intake. The principle of the technique is to divide the daily menu into several fractional meals. When drawing up a daily meal plan for overweight, remember that you can not include forbidden foods, even if you fit into the calorie norm.

separate

All products have their own characteristics of assimilation. The principle of their combination is the basis of the system of separate nutrition, according to which incompatible products cause a slowdown in the process of digestion of food. Adhering to this technique, you can not combine carbohydrates with proteins and acidic foods. The effectiveness of the separate use of products for weight loss is high, but in order to maintain weight, it is necessary to follow these nutritional principles at all times.

Diet

Methods of proper nutrition involve the preparation of an individual diet that takes into account the characteristics of the body. To date, many diet options have been developed for quick weight loss, but not all of them are safe for health. For example, well-known mono-diets and low-calorie methods can give a quick effect, but it will be short-lived and can lead to disruption of the digestive tract.

The best option is a diet based on the principles of a balanced diet and the calculation of the number of calories needed to maintain a normal life. To maintain the results achieved, the duration of the diet should be such that the body is completely rebuilt and used to the regimen.

Diet plan for overweight

To lose weight and maintain the effect, you should adhere to the principles of proper nutrition, and not just limit the number of calories without thinking about the nutrients contained in the foods consumed. Preference should be given to fresh vegetables and other plant foods rich in fiber (it reduces the energy value of food).

calories

To determine the daily norm of incoming calories, it is necessary to take into account age, weight, height, level of physical activity. On average, a person spends 1500 calories per day to maintain the body. Knowing the optimal body mass index, you can determine the normal body weight based on individual parameters. Subtracting the calculated normal from the actual weight, the amount of fatty tissue to be eliminated is determined.

When “burning” 1 g of fat, 9.3 kcal is released, which means that to determine the number of calories that need to be “burned”, you should multiply the excess weight in grams by 9.3. Next, you should determine the number of calories consumed at the current moment and subtract 1500. If you divide the resulting number by the number of kcal that need to be “burned”, we get the number of days of the upcoming diet.

Healthy foods

The basis of dietary dishes with proper nutrition should be products from the list below:

• cabbage;
• tomatoes;
• cucumbers;
• pepper;
• mushrooms;
• Boiled potatoes);
• spinach;
• meat (with a low percentage of fat);
• eggs;
• dairy and sour-milk low-fat products;
• cottage cheese (low-fat);
• hard cheeses (up to 30% fat);
• mineral water;
• tea, coffee without sugar and cream.

Prohibited Products

To lose extra pounds, sugar is excluded from the diet and salt is limited or excluded. In addition, the rules for overweight nutrition include limiting the consumption of the following harmful foods:

Carbohydrate intake

The largest share of the daily diet is carbohydrates, as they are the main energy providers. The rate of carbohydrate intake with weight loss is 300-400 g. The daily requirement of the body should be compensated by complex carbohydrates (70%). For breakfast, it is recommended to use simple carbohydrates, for lunch - complex ones (pasta, cereals). Dinner should contain a minimum amount of carbohydrates.

Fat intake

During weight loss, fatty foods cannot be completely excluded from the diet, because a lack of vegetable fats can lead to heart problems, and animals can lead to disorders of the central nervous system. The fat restriction applies only to trans fats found in confectionery. The daily intake of fat is 85 g, the source should be seafood, fish, liver.

Protein intake

Reducing your calorie intake should not come at the cost of cutting back on protein foods. Protein is an essential building block for cells and muscles. The daily rate is determined at the rate of 1.5 g per 1 kg of weight. Recommended sources of protein are lean meat, fish, cottage cheese, egg white. Dinner during the diet should be 70-80% protein foods.

Menu for weight loss

Day of the week	Breakfast (500–700 kcal)	Lunch (300–500 kcal)	Dinner (300–400 kcal)
Monday	Oatmeal, prunes, a glass of milk	Chicken breast, vegetable salad, bread	Baked pike, cucumber salad
	2 cheese toasts, 2 boiled eggs, tea	Portion of tomato and chicken salad	Durum wheat noodles, beef
	Cottage cheese with honey, 1 glass of natural juice	Boiled vegetables, salmon fillet	Baked pumpkin, boiled chicken
	2 egg omelet, tomato, cheese, tea	Vegetable soup, boiled chicken	Cottage cheese casserole with herbs
	Buckwheat porridge stewed with vegetables, a glass of juice	Salad with ham and spinach, 2 toasts	Baked beets, goat cheese, kefir
	Cheesecakes, baked apple	Fish fillet, tomato salad with cheese	Spaghetti with minced chicken
Sunday (unloading day)	100g buckwheat every 2-3 hours, 2 liters of pure water

Video

Being overweight and obese are two different things. If you have 5-6 extra pounds, you can easily get rid of them in a couple of months, giving up just a few products - for example, mayonnaise, lard, white bread, confectionery, and starting to consume more vegetables. Another thing is if you have obesity, that is, a serious excess of body weight. Such “easy” methods cannot solve the problem of obesity; a fat-burning diet is needed here. Obesity, as a rule, is accompanied by metabolic disorders, so a diet for obesity should not only help you lose weight, but also normalize metabolic processes in the body.

In order to remove fat, the diet for obesity recommends reducing the calorie content of the diet. This is achieved by eliminating simple carbohydrates from the daily menu: they do not contain nutrients, all they give is energy, and you can get it from complex carbohydrates. However, the amount of complex carbohydrates is subject to reduction - first of all, this applies to starch. You should also reduce the amount of fat consumed - with obesity in the body and its own fats are enough. However, it is undesirable to completely abandon fats - during a fat-burning diet, you need to consume at least 70-100 g of fat per day. It is better to abandon saturated fats such as animal fats, as well as refined fats (margarine, refined butter) in favor of natural vegetable fats found in olive oil, nuts, and fats found in fish. Fats found in dairy products are also beneficial.

The Obesity Diet Recommends Eating Enough Protein- they are necessary not only for the formation of body tissues, but also for the synthesis of enzymes that are involved in the breakdown of fatty tissue in the body. Therefore, in order to lose fat, the obesity diet recommends eating meat, eggs, fish, dairy products, as well as legumes and nuts (nuts - in limited quantities, as they contain a lot of calories).

The energy value of the diet for obesity should not exceed 2000 kcal per day.

Foods to Avoid on a Fat Burning Diet

• melon, pear, grapes, tangerines, oranges, peaches and apricots - these fruits contain a lot of simple carbohydrates;
• bananas, potatoes - they have too much starch;
• spices, spices, mushroom, meat and fish broths - they increase appetite;
• fried food - it is more fatty, more high-calorie, increases appetite and is poorly absorbed by the body;
• strongly salted dishes and smoked meats, as well as canned food - salt contributes to fluid retention in the body;
• carbonated drinks - they irritate the stomach and intestines and make digestion difficult;
• alcohol - it not only contains a lot of calories, but also stimulates the appetite (the exception is dry red wine, a glass of such wine can sometimes be afforded at dinner);
• sugary drinks - they contain sugar.

What can you eat on a fat burning diet

The following foods will help you in your fight against excess weight - they are rich in nutrients and nutrients, they are low in calories and are well absorbed by the body:

• non-starchy vegetables and unsweetened fruits, berries;
• low-fat dairy products;
• meat and poultry of low-fat varieties;
• fish, seafood;
• eggs;
• brown rice, buckwheat, pearl barley, millet, oatmeal (not cereal);
• nuts and dried fruits;
• lentils, soybeans, peas, beans;
• durum wheat pasta;
• fruit jelly;
• compotes from berries and dried fruits, rosehip infusion, unsweetened tea, bran decoction, natural juices from fruits and vegetables without added sugar, natural coffee, mineral and pure water.

Fasting days with a fat burning diet

A diet for obesity involves holding 1 or 2 fasting days a week. They can be carried out both separately and one after another. Fasting days are days with the most reduced caloric content of the diet (about 500 kcal) and the use of 1 or 2 low-fat and low-carbohydrate foods.

Unloading days with a fat-burning diet can be spent on kefir, apples, cucumbers, unsalted buckwheat, lean meat or fish, milk, cabbage, sour cream. Unloading days should be different, regardless of whether they go separately or one after another. For example, one is sour cream, the other is apple. Or one - meat, the other - buckwheat.

The effectiveness of the diet in obesity

An indicator of the effectiveness and safety of a fat-burning diet is a weight loss of 4-6 kg per month. If you are losing weight faster, increase your calorie intake slightly, as such rapid weight loss can be detrimental to your health. At lower rates of weight loss, the caloric content of the diet for obesity should be reduced.

The effectiveness of the diet for burning fat will be higher if you include in your regimen moderate physical activity - light running, swimming, aerobics, cycling, or at least walking.

Diet plan that burns fat

The diet for obesity is not the same at different stages. First you need to start the process of burning fat - this is done with the help of "shock therapy" - a sharp restriction in the consumption of fats and carbohydrates (protein stage). Your body will be forced to get energy from fat - this will be the beginning of your weight loss. This phase lasts about a week, then you can slightly expand the diet to include foods containing fats and complex carbohydrates. In this phase of the obesity diet, you should find a daily calorie intake that will allow you to lose about 1-1.5 kg per week. This phase continues until you are satisfied with your weight - if you are overweight enough, it can last for a whole year.

The final phase of a fat burning diet is weight stabilization. Without including forbidden foods in the diet, start slowly increasing the calorie content of the daily diet. You must find the rate of calories at which your weight remains unchanged. For about a month, eat in accordance with this norm, sometimes allowing yourself to eat foods that are prohibited during the diet for obesity. Watch how your body reacts to their use, whether you are gaining weight. Then you can move on to a normal diet, but remember that if you start to eat in large quantities those foods that led to obesity, then soon you will have to resort to a fat-burning diet again. Make up your diet mainly from those foods that you ate during the diet, and sometimes include in it those foods that were forbidden by the diet. However, if you have been following the obesity diet long enough (several months), your eating habits should have changed, and you should already be accustomed to healthy low-calorie foods. After the diet, your task is to maintain this healthy habit, then the kilograms shed with such difficulty will never come back to you.

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