2024 Author: Josephine Shorter | [email protected]. Last modified: 2024-01-17 02:10
Most effective diets: the best of the best
Consider the most effective weight loss diets. Regardless of which of them will be chosen, one condition is mandatory: you need to drink a sufficient volume of water per day - from 1.5 to 3 liters. Some diets involve exercise. In this case, the fat burning process will go faster.
So, we suggest that you familiarize yourself with the most effective diets for losing weight: the TOP 5 best diets according to people's reviews and the opinion of experts await you.
Content:
- Japanese diet
- Ducan's diet
- Malysheva's diet
- Impulse diet
- Maggi Diet
1. Japanese diet
The Japanese diet allows you to lose weight very quickly. As a result, in 2 weeks it will be possible to lose from 7 to 10 kg of excess weight. This effect can be achieved by accelerating metabolism - the metabolism is radically rearranged.
The menu has a low daily calorie content. It includes foods that contain a small amount of carbohydrates. Since it is carbohydrates that provide energy in the first place, with a lack of them, the body will begin to draw reserves from fat deposits.
Due to the fact that the portions are small, the stomach will gradually decrease in size. This will make it easy to get out of the diet and not gain weight later on.
The foods presented in the diet of the Japanese diet should never be replaced, randomly alternated between days, or carried over to other meals.
7 days menu
-
First day:
- Breakfast: espresso coffee without sugar.
- Lunch: two boiled chicken eggs, fresh cabbage salad with vegetable oil, tomato juice.
- Dinner: steam hake (200 g), fresh cabbage salad with vegetable oil.
- Caloric content: 700 kcal.
-
Second day:
- Breakfast: black coffee with croutons.
- Lunch: stewed salmon (150 g), cabbage salad.
- Dinner: 200 g of boiled beef, a glass of low-fat kefir.
- Caloric content: 1000 kcal.
-
The third day:
- Breakfast: a cup of black coffee.
- Lunch: zucchini fried in vegetable oil with parsnip root or celery, one apple.
- Dinner: two chicken eggs, 200 g of boiled veal, cabbage salad.
- Caloric content: 1000 kcal.
-
Fourth day:
- Breakfast: black coffee.
-
Lunch: three boiled carrots, 20 g of cheese, one chicken egg.
- Dinner: two or three apples.
- Caloric content: 1000 kcal.
-
The fifth day:
- Breakfast: grated carrot salad with lemon juice.
- Lunch: fried pollock (400 g), a glass of tomato juice.
- Dinner: a few fruits of any kind, except bananas and grapes.
- Caloric content: 800 - 1000 kcal.
-
Sixth day:
- Breakfast: a cup of black coffee.
- Lunch: 0.5 kg of boiled chicken fillet, cabbage and carrot salad with vegetable oil dressing.
- Dinner: two boiled chicken eggs, grated carrots with olive oil.
- Calorie content: 900 - 1100 kcal.
-
Seventh day:
- Breakfast: a cup of green tea.
- Lunch: 200 g of boiled beef, favorite fruits.
- Dinner: two boiled eggs, grated carrots with olive oil.
- Caloric content: 700-800.
Be sure to drink enough clean water - 1.5-2 liters a day. For the duration of the diet, you need to limit salt intake, completely abandon sugar and alcohol.
Contraindications to the Japanese diet
- Diabetes mellitus, grade 3-4 obesity.
- High blood pressure, heart and vascular diseases. The patient's condition during the diet can deteriorate sharply, since he will drink coffee every day.
- Liver and kidney pathologies. Since the diet involves the use of an abundance of protein foods, this puts a strong stress on these organs.
- Any diseases of the gastrointestinal tract.
- The period of gestation and breastfeeding.
- Endocrine disruptions and hormonal surges in the body (menopause, artificial termination of pregnancy).
- Engaging in active sports at a professional level, hard physical and mental work.
Read more: Japanese diet for 7 and 14 days, menu, reviews and results
2. Dukan's diet
The Ducan diet involves eating foods that are high in protein. The slimming system is designed for 3-4 months. It consists of several stages, each of which has its own name: "Attack", "Cruise", "Fixing", "Stabilization". During the next phase, only permitted foods are allowed to be eaten. Each period has a specific duration.
As for the general recommendations that must be followed during the Ducan diet, they are as follows: add oat bran to the dishes every day, exercise, spend at least half an hour outside, walking.
The number of permitted products is limited only by the appetite of the most losing weight. It is forbidden to use any chemical food additives and weight loss drugs. Experts consider the Ducan Diet to be one of the safest and most effective weight loss methods.
Menu in the "Attack" phase
-
First day:
- Breakfast: tea, steam omelet, a piece of boiled veal.
- Lunch: ear, bread.
- Afternoon snack: curd casserole.
- Dinner: baked beef, green tea.
-
Second day:
- Breakfast: tea, pancakes with bran.
- Lunch: boiled chicken egg, beef soup.
- Afternoon snack: low-fat yogurt.
- Dinner: steamed fish.
-
The third day:
- Breakfast: scrambled eggs, steamed fish, tea.
- Lunch: chicken cutlets, a glass of low-fat milk.
- Afternoon snack: a glass of kefir, cottage cheese.
- Dinner: lightly salted salmon.
-
Fourth day:
- Breakfast: green tea, processed cheese, bran loaf.
- Lunch: chicken soup.
- Afternoon snack: curd casserole, coffee.
- Dinner: rabbit meat, kefir.
-
The fifth day:
- Breakfast: two boiled eggs.
- Lunch: fish cutlet, a glass of kefir.
- Afternoon snack: glasses of low-fat milk, cottage cheese casserole.
- Dinner: turkey fillet, processed cheese, herbal tea.
-
Sixth day:
- Breakfast: 2 crab sticks, coffee, steam omelet.
- Lunch: chicken broth with chicken meatballs.
- Afternoon snack: bran, yogurt.
- Dinner: green tea, shrimp, 2 tablespoons of gluten.
-
Seventh day:
- Breakfast: curd casserole, coffee.
- Lunch: bran loaf, fish soup, parsley.
- Afternoon snack: curd pudding, tea.
- Dinner: chicken cutlets, kefir.
Menu during the "Cruise" phase
-
First day:
- Breakfast: a glass of coffee, bran loaf, omelet, boiled carrots.
- Lunch: steamed veal, vegetable soup.
- Afternoon snack: syrniki, herbal tea.
- Dinner: vegetable salad, baked meat.
-
Second day:
- Breakfast: cottage cheese casserole, kefir.
- Lunch: hodgepodge.
- Afternoon snack: bread with salmon, coffee.
- Dinner: a glass of skim milk.
-
The third day:
- Breakfast: bread, yogurt, omelet.
- Lunch: vegetable soup.
- Afternoon snack: bran pancakes, coffee.
- Dinner: chicken cutlet, vegetable salad.
-
Fourth day:
- Breakfast: boiled beets, scrambled eggs, tea.
- Lunch: fish baked in foil, bran.
- Afternoon snack: cheese cakes.
- Dinner: soup with meatballs.
-
The fifth day:
- Breakfast: boiled eggs, coffee, salted salmon.
- Lunch: cabbage with vegetable oil, turkey.
- Afternoon snack: cottage cheese casserole, low-fat kefir.
- Dinner: processed cheese, fish, vegetables, tea.
-
Sixth day:
- Breakfast: coffee, cheese cakes.
- Lunch: ear, bran loaf.
- Afternoon snack: salad with shrimps and mussels.
- Dinner: baked fish.
-
Seventh day:
- Breakfast: chicken breast, salad with tomatoes and radishes.
- Lunch: soup with minced veal meatballs.
- Afternoon snack: coffee, cheese cakes.
- Dinner: zucchini casserole, a glass of kefir.
Menu at the "Anchoring" phase
-
First day:
- Breakfast: cheese cakes, a glass of tea.
- Lunch: fish soup, bread.
- Afternoon snack: rhubarb or celery.
- Dinner: boiled potatoes with chicken cutlet.
-
Second day:
- Breakfast: coffee, casserole with berries.
- Lunch: mixed meat hodgepodge, bread.
- Afternoon snack: cheese cakes.
- Dinner: chicken breast, vegetable salad.
-
The third day:
- Breakfast: a glass of yogurt, low-fat cottage cheese.
- Lunch: fish soup, fish fillet.
- Afternoon snack: vegetable stew.
- Dinner: veal, kefir.
-
Fourth day:
- Breakfast: coffee, steamed zucchini, omelet.
- Lunch: broth with minced chicken meatballs.
- Afternoon snack: bran and yogurt.
- Dinner: shrimp, green tea.
-
The fifth day:
- Breakfast: bread with ham, coffee.
- Lunch: minced veal cutlet, vegetable salad.
- Afternoon snack: berries.
- Dinner: fish in foil, funchose.
-
Sixth day:
- Breakfast: cottage cheese, bread, kefir.
- Lunch: salad, fish hodgepodge.
- Afternoon snack: curd cheesecake.
- Dinner: stewed vegetables, boiled rice.
-
Seventh day:
- Breakfast: a loaf of lightly salted salmon, a glass of green tea.
- Lunch: stewed vegetables, boiled halibut.
- Afternoon snack: berries.
- Dinner: cabbage salad, turkey.
Menu at the "Stabilization" phase
-
First day:
- Breakfast: tea, a slice of wholegrain bread with cheese and cottage cheese.
- Lunch: soup with mushrooms, chicken cutlets with bran.
- Afternoon snack: pancakes with cottage cheese filling, a glass of kefir.
- Dinner: hake baked with vegetables.
-
Second day:
- Breakfast: oatmeal with honey, bran and dried apricots.
- Lunch: soup with minced chicken meatballs with egg and dill, bread.
- Afternoon snack: apples.
- Dinner: mussels and shrimps, vegetable salad.
-
The third day:
- Breakfast: tea, roll, yogurt with bran.
- Lunch: stewed chicken drumsticks, Greek salad, baked potatoes, a glass of wine.
- Afternoon snack: ice cream.
- Dinner: minced veal cutlets with boiled rice.
-
Fourth day:
- Breakfast: tea and cottage cheese.
- Lunch: steamed veal.
- Afternoon snack: a glass of kefir.
- Dinner: casserole with minced chicken and bran, green tea.
-
The fifth day:
- Breakfast: scrambled eggs with tomatoes and cheese, tea.
- Lunch: cabbage soup with fresh cabbage, chicken fillet.
- Afternoon snack: pancakes from choux pastry with bran, a glass of kefir.
- Dinner: vegetable stew, baked fish.
-
Sixth day:
- Breakfast: a glass of kefir, cottage cheese.
- Lunch: chicken soup with herbs, bread.
- Afternoon snack: bread with cheese, tea.
- Dinner: vegetable salad, minced lamb cutlets with bran, steamed.
-
Seventh day:
- Breakfast: muffin with lemons, tea with ginger, cheese.
- Lunch: tomato soup, fish cakes, bread.
- Afternoon snack: kefir and cottage cheese.
- Dinner: squid stewed in soy sauce, celery and boiled potatoes.
During the Attack phase, the following foods are prohibited:
- Sweets, chocolate, ice cream.
- Bread and all flour products.
- Cereals and legumes.
- Vegetables and fruits.
- Nuts and olives.
- Pasta.
- All sauces based on mayonnaise, mayonnaise itself, ketchup.
- Sugar and salt.
- Pork.
- Sausages.
- Fatty cheeses.
- All oils.
- Duck and goose.
The following foods are prohibited during the Cruise phase:
- Avocado.
- Beans, legumes, lentils, peas.
- Potatoes.
- Olives.
The list of prohibited products also includes the names from the “Attack” phase stop list. However, every other day it is allowed to include vegetables and vegetable dishes in the menu.
Contraindications in the Ducan diet
- Adolescence until puberty.
- The period of planning pregnancy, carrying a child and breastfeeding.
- Hard mental work, such as preparing for exams.
- Diseases of the kidneys, liver, heart, gastrointestinal tract.
- Metabolic disease.
- Gout.
- Tendency to depression, neurosis.
Read more: The Ducan Diet: A Detailed Review
3. Diet Malysheva
Malysheva's diet is based on an increased intake of protein foods. Elena Malysheva, Doctor of Medical Sciences, the host of the popular TV program "Health", recommends that her followers, who want to lose excess weight, focus on dairy products, as well as fish and meat. An important condition is that the products have a low fat content. Another basic rule is not to combine carbohydrate and protein meals during one meal. That is, it is forbidden to eat porridge, and use meat as a side dish. Meat dishes should be combined with herbs or vegetables.
Malysheva's diet is designed for 30 days. Whether it should be continued, the person decides on his own, depending on the results achieved. At the beginning of the diet, the energy value of the diet is cut to 1200 kcal, and then to 1000 kcal per day.
The author of the weight loss program pays special attention to the mood in which a person sits down at the table. During a meal, you must be in a good mood, each meal must be treated as another small holiday. Indeed, for the body, this is actually the case: while eating, we are full, which gives us the opportunity to live normally and work productively.
Food should be chewed thoroughly: before it enters the esophagus and stomach, you need to make at least 18 chewing movements of the jaws. This will relieve the load on the digestive tract, and will also be an excellent prevention of oral diseases. If you strictly follow the instructions of Elena Malysheva, then in 2 months you can lose up to 25 kg of excess weight.
Menu for 10 days
-
The first day:
- Breakfast: a portion of buckwheat porridge 200 g, boiled carrots weighing 80 g, one boiled egg.
- Snack: three pieces of dried apricots and prunes, a portion of cottage cheese casserole in 150 g, herbal tea, a tablespoon of sour cream, the fat content of which should not exceed 10%.
- Lunch: 120 g of boiled beef fillet, 180 g of steamed cauliflower and a glass of rosehip broth.
- Snack: one fruit, you can take a pear.
- Dinner: 200 g of stewed cabbage with zucchini, one baked apple.
- Before going to bed: a glass of low-fat kefir.
-
Second day:
- Breakfast: a glass of low-fat milk, a handful of berries, a serving of oatmeal in 200 g.
- Snack: salad of grated beets and chopped prunes with a total weight of 180 g, bran flour loaves, no more than three pieces.
- Lunch: a small boiled chicken breast, a portion of rice with vegetables in 150 g, one tomato, a teaspoon of olive oil.
- Snack: a glass of yogurt with 0% fat, one apple.
- Dinner: a portion of boiled green beans in the amount of 0.18 kg, boiled cod fillet (120 g).
- Before going to bed: a glass of kefir, the fat content of which should not exceed 1%.
-
Day three:
- Breakfast: a portion of 150 g of grated carrot and sliced apple salad, an omelette steamed from two whites and one yolk.
- Snack: one grapefruit.
- Lunch: a portion of stewed carrots with cabbage, 150 g, boiled hake, a portion of 100 g.
- Snack: a glass of yogurt, 100 g of cottage cheese with a fat content of no more than 2%.
- Dinner: cottage cheese casserole with dried apricots (150 g), a tablespoon of low-fat sour cream.
- Before going to bed: a glass of kefir.
-
Day four:
- Breakfast: 100 g of boiled beef, two rye bread, 80 g of green peas.
- Snack: apple.
- Lunch: 120 g of boiled chicken breast, a portion of soup with vegetables and green beans.
- Snack: salad with tomatoes and cabbage with olive oil dressing.
- Dinner: 150 g of stewed cabbage with peppers, two walnuts, bran bread.
- Before going to bed: a glass of fat-free kefir.
-
Day five:
- Breakfast: a handful of prunes and raisins, a portion of milk oatmeal.
- Snack: boiled eggplant and zucchini, passed through a blender, in the amount of 200 g.
- Lunch: vegetable stew, 100 g of steamed pollock.
- Snack: a serving of low-fat cottage cheese in 150 g.
- Dinner: 5 boiled shrimps, baked tomato.
- Before going to bed: a glass of kefir with a fat content of 1%.
-
Day six:
- Breakfast: 3 slices of cheese, a portion of stewed cabbage in 150 g, boiled egg.
- Snack: 100 g of sauerkraut, 150 g of mashed potatoes.
- Lunch: 200 g of rice with vegetables, two bran flour loaves.
- Snack: a portion of pea soup.
- Dinner: 100 g of cottage cheese with a fat content of 2%.
- Before going to bed: a glass of kefir with 0% fat.
-
Day seven:
- Breakfast: a portion of barley porridge, one stewed carrot.
- Snack: 2 slices of low-fat cheese, two loaves of rye flour.
- Lunch: buckwheat porridge with one chicken breast, 3 radishes.
- Snack: apple.
- Dinner: steamed cauliflower in a volume of 200 g, 50 g of cottage cheese.
- Before going to bed: a glass of fat-free kefir.
-
Day eight:
- Breakfast: two walnuts, a plate of oatmeal, a handful of raisins.
- Snack: orange.
- Lunch: boiled beef (70 g), carrot and apple salad in a volume of 150 g, two loaves of rye flour.
- Snack: half a glass of yogurt with 0% fat.
- Dinner: a serving of green beans, 150 g of steamed hake fillets.
- Before going to bed: a glass of kefir with a fat content of 1%.
-
Day nine:
- Breakfast: five prunes, a plate of pumpkin porridge, a boiled egg.
- Snack: pear.
- Lunch: turkey breast, beet salad with walnuts and olive oil.
- Snack: casserole with cottage cheese.
- Dinner: grapefruit, salad with tomatoes, bell peppers, cranberries and green onions, two bran loaves.
- Before going to bed: a glass of kefir with 0 /% fat.
-
Day ten:
- Breakfast: one baked apple, corn porridge, a teaspoon of honey, a handful of prunes or dried apricots.
- Snack: half a glass of fermented baked milk, two loaves of rye flour.
- Lunch: steamed minced beef cutlets, vegetable borsch, one rye loaf.
- Snack: half a glass of tomato juice, prunes and dried apricots.
- Dinner: 120 g of baked salmon, 80 g of boiled green beans.
- Before going to bed: a glass of kefir with a fat content of 1%.
Products that can be used for cooking:
- Any cabbage.
- Any greens.
- Cucumbers.
- Bulgarian pepper.
- Tomatoes.
- Zucchini.
- Eggplant.
- Beets and carrots.
- Green beans.
- Radish.
- Fresh green peas.
- Mushrooms.
All vegetables can be subjected to any heat treatment. However, you cannot use oil in the cooking process.
Foods that can be eaten in limited quantities:
- At lunchtime, you can prepare low-fat meat dishes.
- It is permissible to cook seafood dishes about 3 times a week.
- Fermented milk products with 0% fat.
- No more than one teaspoon of olive oil per day.
- Peas, beans and lentils.
- All fruits except bananas.
- No more than 200 g of cereals per day.
- Bran flour products.
- No more than 3 eggs per week.
- Nuts.
- No more than two teaspoons of honey a day.
You need to drink about 2 liters of clean water every day.
During the diet, the following foods fall under the absolute prohibition:
- Margarine and butter.
- Fat.
- All sauces, including ketchup and mayonnaise.
- Any cheeses whose fat content exceeds 30%.
- Sour cream with a fat content of more than 10%.
- All products that have passed the smoking process, including sausage.
- The skin of any bird.
- By-products.
- Fatty meats.
- Canned food and pickles.
- Jam and preserves.
- Peanut.
- Salt and sugar.
- Alcoholic drinks.
- Sunflower seeds.
- Any pastry and sweets, including chocolates, sweets and cakes.
- Ice cream.
- Carbonated water containing sugar.
- Fruits and vegetables that have a high glycemic index, such as bananas, grapes, melons, peaches.
- Industrial juices.
Contraindications to the Malysheva diet
Elena Malysheva's diet has a very balanced menu, however, there are a number of contraindications to its use, including:
- Diseases of the digestive system: gastritis, stomach ulcer, tendency to constipation.
- Inflammation of the gallbladder.
- Hepatitis.
- Presence of kidney and bladder stones.
- Heart failure.
- Teenage years.
- Pregnancy and breastfeeding.
- Hard physical labor.
Read more: Elena Malysheva's diet for weight loss by 10 kg
4. Impulse diet
The essence of this method of losing weight lies in the alternation of unloading and maintenance modes until the moment a person reaches the desired weight, hence the name of the diet - impulse. A constant change in diet prevents the effect of stopping weight due to the body's addiction to a certain daily calorie content and composition of meals. The impulse diet refers to low-carbohydrate, but this statement is true only in relation to the unloading regime. In the maintenance phase, a transition to a balanced diet is carried out, so weight loss occurs naturally and without harm to health.
The period of active weight loss takes one week, then a break of 7-14 days follows, and the cycle repeats again. The diet of the fasting week is formed exclusively from the list of permitted products, which includes protein and vegetable components. Between these two components, the proportions of 3/2 must be observed, and the total weight of food consumed per day is 1000 g for people weighing more than 70 kg and increases by 200 g for every subsequent 10 kg.
The presented ingredients of the menu can be arbitrarily combined and cook any dishes from them, the restriction is imposed only on the method of heat treatment - frying in oil is excluded. It is necessary to drink at least one and a half liters of clean water per day, salt food in moderation (no more than one teaspoon for the entire daily diet), maintain feasible physical activity, fill the deficit of fat with one tablespoon of high-quality olive oil.
During the maintenance mode, the menu of the impulse diet expands significantly - mainly due to the beneficial complex carbohydrates. However, the limit on the total daily weight of consumed foods remains, which allows you to keep the calorie content within. The number of approaches to the table per day is 4-6.
In one month on an impulse diet, you can lose 6-8 kg, the result depends on the individual characteristics of the body and the initial weight: the more it is, the faster weight loss occurs.
Permitted and prohibited foods
| Products | Daily limit in grams | |
| Protein | White fish, turkey, chicken (fillet) | 600 |
| Seafood: shrimp, squid, mussels, scallops | 600 | |
| Dairy products with 0% fat: cottage cheese, kefir, milk, yogurt | 600 | |
| Mushrooms: oyster mushrooms, honey agarics, champignons | 600 | |
| Chicken egg | ||
| Carbohydrates - 1 | Any cabbage: broccoli, white cabbage, cauliflower, Beijing cabbage | 400 |
| All the greens | 400 | |
| Pumpkin, zucchini, squash | 400 | |
| Cucumbers and tomatoes | 400 | |
| Eggplant | 400 | |
| Radish | 400 | |
| Carbohydrates - 2 | Sweet pepper | 200 |
| Carrot | 200 | |
| Turnips and beets | 200 | |
| Green beans in pods | 200 | |
| Onion | 200 | |
| Head of garlic | ||
During the maintenance phase, the following components are allowed to be added to the diet:
- Cereals, pasta, legumes;
- Dairy products with a low percentage of fat;
- Ocean fish, lean meats;
- Starchy vegetables, fresh fruits and berries.
As part of the impulse diet, the following foods are prohibited at any of its phases:
- Sugar and all sweets;
- White bread, buns, pastries;
- Sausages, hot dogs, bacon and other groceries;
- Semi-finished products, fast food;
- Fast food and crispy snacks (chips, croutons);
- Spicy marinades, pickles, canned food and fatty sauces;
- All meals fried in oil;
- Alcohol.
Pros and cons
The undoubted advantages of the impulse diet include the following points:
- The technique is designed for high-quality, gradual weight loss and consolidation of the result. It is ideal for people with severe obesity, who have long and unsuccessfully tried to tidy up their health and figure;
- Due to the alternation of modes, it is possible to avoid the "plateau" effect, when the weight stops at one mark and stops decreasing;
- The diet contributes to the formation of healthy eating habits, encourages the development of recipes for healthy food preparation.
Cons of the impulse weight loss system:
- Imbalance in the diet of the fasting week. Like all other low-carb diets, this method of weight loss is not suitable for people with diseases of the kidneys, liver, gastrointestinal tract and endocrine system, pregnant and lactating women, children and adolescents;
- The scarcity and monotony of the menu. To hold out in this mode for a long time, you will have to show a fair amount of culinary imagination.
Read more: Pulsed Protein and Vegetable Diet
5. Maggi Diet
The Maggi diet is designed for 4 weeks. During this time, a person manages to lose 8-10 kg of excess weight. The technique combines two effective weight loss systems: egg and curd. Which one to choose depends on your personal preference. Both diets are highly effective. The menu is designed in such a way that the body starts the process of fat burning, and also removes toxins and excess fluid.
Menu for 4 weeks
First week:
| Breakfast | Dinner | Dinner | |
| You can have an orange or a boiled egg for breakfast every day. It is allowed to replace orange with apple or grapefruit. | Fruit 0.3 kg | Chicken breast 0.2 kg | |
| Braised chicken breast 0.2 kg | 2 boiled eggs, salad with cucumbers, bell peppers and tomatoes | ||
| 0.2 kg of cottage cheese, tomato, a slice of dry bread | 0.2 g boiled fish | ||
| 0.3 kg of fruit | Cucumber, 150 g of boiled low-fat meat | ||
| five | 2 boiled eggs, 0.2 kg of boiled vegetables | Orange, 0.2 kg of boiled fish | |
| 0.3 kg of fruit, | 0.2 kg chicken fillet, cucumber and tomato salad | ||
| For a day, you need to stew 0.5 kg of vegetables with 0.2 kg of chicken fillet and divide into 2 meals | |||
Second week menu:
| Same as first week breakfasts | 0.2 kg chicken breast | 2 boiled eggs, cabbage salad | |
| 0.2 kg fish, lettuce | 1 egg, cucumber, orange | ||
| 0.2 kg baked veal, fresh cucumber salad with lemon juice dressing | 2 egg omelet, orange | ||
| Low-fat cheese, 150 g of cottage cheese, 3 tomatoes | 2 eggs, cabbage salad | ||
| five | 150 g boiled chicken fillet, cucumber | Cottage cheese with apple and kefir, berries | |
| Tomato, 0.2 kg fish stew | Fruit salad made from any permitted fruit | ||
| Boiled chicken fillet, cucumber | Braised vegetables, cabbage salad with carrots, onions and lemon juice |
Third week menu:
| Dinner | Dinner | |
| You need to take 1 kg of any fruit and divide them into equal portions. Eat during the day. Do not use figs, grapes, bananas | ||
| Take a kilogram of any vegetables and divide them into equal portions. You can eat both raw and cooked vegetables. You can't eat potatoes | ||
| 0.3 kg of fruit | 0.3 kg vegetables | |
| Stew 0.5 kg of vegetables and 0.2 kg of chicken fillet, distribute for lunch and dinner | ||
| five | Boiled meat, boiled vegetables | |
| 1.2 kg of any fruit of the same type | ||
| 1.2 kg of any vegetables | ||
Fourth week menu:
| Products | |
| Throughout the day, you need to eat 1/4 of the chicken, 3 tomatoes and 3 cucumbers, 2 oranges | |
| During the day, you need to eat 250 g of boiled meat, 3 tomatoes and 3 cucumbers, 2 apples | |
| During the day, you need to eat 0.4 kg of vegetables with 0.4 kg of minced meat, 2 oranges | |
| Throughout the day, you need to eat 1/4 of the chicken, 3 tomatoes, 3 cucumbers, 2 grapefruits | |
| five | Throughout the day, you need to eat 0.25 kg of stewed fish, 2 tomatoes, 3 cucumbers, 0.2 kg of cottage cheese with apple and kefir |
| Throughout the day, you need to eat a can of canned fish in your own juice, 0.2 kg of boiled vegetables, and 0.25 kg of fruit-based salad | |
| Throughout the day, you need to eat 2 tomatoes, 2 cucumbers, 2 baked chicken breasts, 0.2 kg of cottage cheese with kefir and orange |
Permitted and prohibited foods
Foods that can be eaten:
| Sweets | Sugar-free lozenges, sugar substitutes: agave syrup and stevia |
| Vegetables and greens | Any vegetables and frozen mixes: broccoli, carrots, green beans, zucchini, etc. |
| Fruit | Grapefruit, tangerine, orange, apples, persimmon, kiwi, etc. |
| Fermented milk drinks and products | Low-fat cottage cheese, cheese with a fat content of no more than 20%, after 4 weeks it is allowed to drink yogurt and kefir |
| Fish and other seafood | All low-fat fish: tilapia, mussels, oysters, halibut, sea bass, tuna, hake, pollock, pike perch, crucian carp, pike, cod, flounder, haddock, lobster, scallops, shrimps |
| Egg, bird | All low-fat poultry, eggs |
| Meat | By-products, all low-fat types of meat, occasionally you can eat barbecue |
| Bread | Whole grain and rye flour bread, bran, crispbread |
| Spice | Pepper, salt, garlic, onion, any spices that do not contain starch, soy sauce without sugar, gelatin, ginger, balsamic vinegar, lemon |
| Beverages | Unsweetened coffee and tea, a glass of Diet Coke a day |
Foods that are prohibited from eating during the Maggi diet:
- Canned vegetables: peas, corn, etc.
- Fried foods.
- Honey, jam, sorbitol, fructose.
- Potatoes, beans, lentils.
- Avocados, bananas, grapes, figs, mangoes, dried fruits.
- Mushrooms.
- Fats and oils.
- Alcoholic drinks.
Contraindications to the Maggi diet
- Carrying a baby, breastfeeding.
- Allergy to chicken protein.
- Diseases of the digestive system.
- High blood pressure, taking medications to lower it.
Read more: Maggi Diet
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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