2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10
Dr. Bormental's diet
Content:
- Dr. Bormental's diet menu
- Bormental diet calorie table
- Reviews about the diet of Dr. Bormental
The principle of the diet of Dr. Bormental
The simplicity of the principles of this diet will certainly draw attention to itself. Weight loss occurs by reducing the calorie content of the diet and developing the habit of eating in small portions in a losing weight person. Preparing for the diet will take some time. Composing a diet will require a calorie table and kitchen scales. First, calculate your daily menu, and then it will become clear where correction is needed. As a rule, sausages are replaced with natural meat, and fried and smoked dishes - boiled or stewed, reduce sugar consumption, etc.
It is fundamentally important for Bormental's diet to leave animal fats and proteins in the diet (lean cottage cheese, various meats, egg white) and eat them every day. In no case is fasting allowed. Regular, at least four meals a day, the duration of meals is over 15 minutes. It is recommended to increase the consumption of fruits and vegetables, once a week to arrange fasting days using kefir or water. Dr. Bormental's diet is good in the absence of strict restrictions on the choice of products, only alcohol and carbonated drinks are prohibited.
It is recommended to stop active sports. They will put too much stress on the body with a low-calorie diet. It is better to undergo a wellness massage, include regular walking, calm swimming in the pool in the daily routine. This method of losing weight is contraindicated for pregnant women, lactating mothers, persons under the age of 18, and those over 60, as well as people with chronic diseases and mental disorders.
The nutritional system according to the method of Dr. Bormental works with any weight. His daily control is one of the principles of the diet. Weighing helps to achieve and maintain results. If after 14 days there are no tangible shifts, then a decrease in the caloric content of the diet by 100 kcal is required. If the result is obtained, then proceed to the stage of consolidating the weight, slowly increase the daily rate until you understand how many calories maintain a stable weight. The duration of the diet and the calorie intake can be determined by a nutritionist, taking into account individual factors.
The mental attitude is an important principle of Dr. Bormental's diet. Mental disharmony can cause excess weight and must be eliminated. Before starting a diet, it is important to realize that food is not the only source of pleasure. Therefore, experts determine the psychological cause of overeating, eliminate the risk of stressful situations, and help to comprehend the need to normalize weight. In special cases, the help of a psychologist is recommended during the entire period of the diet, from a month or more.
Dr. Bormental's diet menu
Drawing up a menu for the application of Dr. Bormental's diet assumes an individual approach. It takes into account age, gender, occupation, physical activity, region of residence, and only then the main thing is determined - the number of calories sufficient for weight loss. You will also need a calorie table, kitchen and floor scales. You are allowed to eat anything as long as it does not exceed your daily calorie intake. A qualified nutritionist will help you create an individual menu option.
Be sure to keep a food diary with records of your weight and calorie portions. The upper daily allowance is 1200 kcal for women and 1400 kcal for men. The calorie table will help in calculating portions, and the bathroom scale will show the dynamics of the diet when weighed daily. The interval between meals should range from 2.5 hours to 4.5 hours. You must have a clear distinction between hunger and appetite. Eat quality and natural food, then a small portion can saturate the body.
Meals are provided regularly - four or more times a day. Breakfast is required 30 minutes after waking up. Calorie distribution of the diet: 30% - breakfast, 20% - afternoon tea, 40% - lunch, 10% - dinner. The last meal is 4 hours before bedtime. Include protein in every meal in the form of meat, cottage cheese, beans and fish. Animal protein in an amount of 50 g per day will support your immunity, maintain skin elasticity and muscle tone. Do not exclude hot food from the menu, it prolongs the feeling of fullness.
Make a diet to your liking and eat with pleasure. Each meal should ideally contain four flavors: bitter, sweet, salty, and sour. Give preference to carbohydrates with long-term digestibility, and if you cannot live without sweets and cakes, then include them in breakfast or lunch. Focus on vegetable and protein meals. If you want spicy, salty or fatty, you can eat a small piece, but you need to take it into account in the calorie list.
A prerequisite for the diet is the use of clean water throughout the day. Its volume should be at least one and a half liters. Other drinks (tea, juices, coffee, etc.) are not included in this figure. Prevention of constipation will be one glass of water, drunk before meals, as well as a spoonful of live vegetable oil on an empty stomach. In this case, the caloric content of the oil is not included in the diet. During the diet, a ban is imposed on all alcoholic and carbonated drinks.
Bormental diet calorie table
Calories - in the modern world, everyone knows this word. The number of calories is written on all food packages and this is not surprising, but not everyone understands the purpose of such labels. What is the meaning behind this word? Heat - this is how the word calorie is translated from the ancient Greek language. It immediately becomes clear that food gives us heat (energy). When the body processes food, energy arises - this is the meaning of nutrition.
Weight loss begins when a balance is achieved between energy consumption and energy expended. Simply put, if you want to weigh less, eat less and move more. Dr. Bormental's nutritional system is based on counting calories consumed. Nutritionists believe that with a normal regimen and condition, a person needs to get from 2000 kcal to 2500 kcal per day. Naturally, weight loss requires a reduction in food calories.
Planning to get in shape? You can contact a nutritionist, he will take into account all your characteristics and determine the calorie intake. If you show independence, then remember that it is not recommended to reduce the calorie content of food consumed per day below 1200 kcal. The next step is making the menu. Here you need a table of food calories. The counting is done by a simple method. For example, breakfast: during the preparation process, the selected products are weighed, their calorie content is specified in the table and summed up.
Experts advise to choose one from a variety of tables and use only it. The developers of Dr. Bormental's diet have created the most complete calorie table, it includes traditional and exotic foods. In addition to calories, the table contains data on the amount of carbohydrates, proteins and fats. This is valuable information for composing a balanced diet, where you need to consider how to properly combine nutrients in dishes.
Proteins are converted into amino acids, which are used to make new cells. An excess of protein threatens intoxication of the body. Carbohydrates, in addition to fiber, give glucose during processing. Its excess accumulates in the liver in the form of glycogen and in the muscles. Fiber is not absorbed by the body, but makes the stomach work better and keeps the intestines clean from pollution. Fats are also important, but in small portions. The liver suffers from their excess, and then they spoil the hips and waist.
| Meat products | kcal per 100 grams | Seafood and fish | kcal per 100 grams |
| fat duck | 214 | acne | 140 |
| lean duck | 128 | beluga | 131 |
| turkey thigh | 104 | sea trout | 164 |
| turkey | 139 | river trout | 97 |
| turkey drumstick | 100 | vobla | 238 |
| turkey breast | 84 | hake | 54 |
| turkey wings | 147 | pink salmon | 90 |
| pheasant | 143 | pike | 85 |
| fat goose | 300 | catfish | 107 |
| lean goose | 257 | ide | 73 |
| chicken thigh | 209 | flounder | 60 |
| chicken broiler | 173 | tuna | 99 |
| chicken drumstick | 200 | cod | 48 |
| chicken breast | 130 | Atlantic herring | 154 |
| chicken wing | 212 | low-fat herring | 68 |
| chicken leg | 206 | bulls | 59 |
| chicken fillet | 113 | whitefish | 102 |
| hen | 116 | mackerel | 120 |
| chicken breast | 91 | catfish | 80 |
| chicken liver | 92 | horse mackerel | 90 |
| chicken heart | 94 | sterlet | 101 |
| chicken stomachs | 95 | zander | 64 |
| lamb thigh | 157 | salmon | 186 |
| fatty lamb | 316 | rasp | 75 |
| lamb shoulder | 165 | crucian carp | 56 |
| lamb ribs | 182 | Red caviar | 251 |
| lamb fillet | 121 | pollock roe | 131 |
| beef brisket | 202 | pressed caviar | 236 |
| fatty beef | 261 | cod roe | 115 |
| beef shoulder | 182 | black caviar | 203 |
| lean beef | 139 | Baltic sprat | 95 |
| beef lung | 69 | carp | 59 |
| beef brains | 121 | chum | 110 |
| beef tongue | 112 | smelt | 91 |
| beef liver | 96 | squid | 75 |
| beef kidney | 94 | bream | 72 |
| beef heart | 87 | cuttlefish | 81 |
| veal thigh | 108 | salmon | 144 |
| veal tenderloin | 97 | crabs | 140 |
| veal shoulder | 105 | mackerel | 156 |
| calf liver | 96 | shrimp | 74 |
| udder | 169 | mullet | 124 |
| hare | 124 | macrorus | 60 |
| horse meat fillet | 106 | lobsters | 87 |
| rabbit | 152 | lamprey | 166 |
| fatty pork | 366 | mussels | 51 |
| lean pork | 137 | pollock | 45 |
| pork ribs | 291 | shellfish | 83 |
| pork neck | 234 | capelin | 115 |
| pork heart | 101 | seaweed | five |
| pork liver | 114 | navaga | 77 |
| pork kidneys | 102 | lobster | 82 |
| pork tongue | 115 | burbot | 86 |
Reviews about the diet of Dr. Bormental
Catherine. She started the diet, but soon gave up. Calorie counting takes a long time. Although the result has appeared, I just have little time to invent a menu.
Natalia. Bormental's method is reliable and effective. After many unsuccessful attempts to lose weight, this one surprised me with the result - minus 20 kg in three months.
Nina. Dr. Bormental's diet itself suits me, but the weight decreases only when a psychologist helps me and sets me up for a result, I need his help constantly, and this is an expensive pleasure.
Nikolay. Normal diet. The most important thing is to agree with yourself. Think over the diet correctly, and the process started. You need to find time and rebuild. You can get used to counting calories. I dropped 28 kg in five months, but it was 104 kg.
The author of the article: Kuzmina Vera Valerievna | Endocrinologist, nutritionist
Education: Diploma of the Russian State Medical University named after NI Pirogov with a degree in General Medicine (2004). Residency at Moscow State University of Medicine and Dentistry, diploma in Endocrinology (2006).
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