5-day diet

If you sincerely believe that in just a few days – as the 5-day diet for weight loss promises – you can lose five (in other versions – nine) kilograms, then read on.

By the way, many people literally shudder at the very word "diet", and in vain. Translated from Greek, diata means lifestyle or regime. Western nutritionists often use the definition of "weight loss program".

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The essence of the 5-day diet

Those who want to relieve their body of the extra burden of excess weight need proper nutrition, that is, a balanced diet, and daily physical activity. These are key components of any weight management program. The basic principle underlying safe and effective weight loss programs is a negative energy balance - when calorie expenditure exceeds the caloric content of the diet. And the essence of the 5-day diet is a temporary calorie deficit.

According to the findings of a study conducted at the University of Southern California, a 5-day diet for weight loss, which is recommended to be followed for five days a month - by limiting food calories - helps to activate all metabolic processes in the body and helps to lose weight. At the same time, the remaining 25 days of the month you can eat whatever you like. Treatment of obesity with this diet is carried out in cycles - every 3-6 months, depending on body weight and general health.

However, the statements of Internet announcements - 5-day diet minus 5 kg - are an advertising gimmick. Professionals do not promise more than 5 pounds of weight loss, that is, in the range of 2.3-2.5 kg. More significant weight loss is possible only with an increase in daily physical activity - muscular and cardiological.

It is impossible not to note the huge number of different "name" diets. For example, the 5-day Malysheva diet has gained popularity due to the fact that Elena Malysheva (cardiologist, professor of medicine) hosts a Russian TV show about health and, using her name promoted thanks to TV, is engaged in commerce in the field of dietary nutrition (delivery of frozen dietary dishes for the microwave, etc.). Her diet does not have any know-how, so we will continue the story about the intensive weight loss program, based on the peculiarities of metabolism.

So, the essence of the 5-day diet: reducing the caloric content of food by 30-50% of the norm, the predominance of plant foods (in particular, vegetable soups) and daily consumption of a decoction of chamomile (two cups a day). This decoction has special properties that help get rid of excess weight. Firstly, chamomile flowers improve digestion, activate intestinal motility and, due to their laxative effect, protect the intestines from some toxins; due to the diuretic effect, they help remove water from the body. In addition, chamomile tea reduces appetite.

On the first day of the diet, the diet should include 10% proteins, 55% fats and 35% carbohydrates and amount to 1100 calories. On the remaining four days, the daily caloric content of the diet is reduced to 725 calories, protein should account for no more than 10%, fats - 40-45%, carbohydrates - 45-50%.

The results surprised experts at the National Institute on Aging: such a diet can strengthen the immune system, reduce the risk of heart disease and even slow down aging.

In addition, short-term intensive weight loss programs use the principle of adaptation. The body adapts to reduced food consumption and, accordingly, to a reduction in energy sources. How? By reducing muscle mass and using its proteins to maintain protein metabolism. But with a long-term significant reduction in caloric intake, the body behaves differently: energy expenditure slows down, and the person no longer loses weight.

British experts in the field of healthy nutrition believe that it is much more beneficial for the body to simply reduce the calorie content of the daily diet on a regular basis than to arrange intensive fasting.

5 day Ladder diet

This 5-day diet for weight loss received such a name among the people due to the presence of a five-step, scheduled by days, implementation of this fast diet. Moreover, the 5-day "ladder" diet has nothing to do with the five factors that contribute to the loss of kilograms of the famous American fitness trainer and nutrition expert Harley Pasternak, whose services are used by half of Hollywood.

But it is worth immediately pointing out that the principles of this diet do not take into account the peculiarities of metabolism in the body, nor the need to consume foods with a high fiber content (for intestinal function), nor the exclusion of foods with a high glycemic index.

In general, at the first “step” you should cleanse your body of toxins, for which it is recommended to drink one and a half liters of water per day, eat only apples and take sorbents, for example, activated carbon.

The second day is dedicated to restoring the functioning of the gastrointestinal tract, and a liter of kefir (and for some reason cottage cheese – a whole half a kilogram) is called upon to help with this.

During the third day, you will have to restore your significantly depleted energy reserves by eating raisins, dried apricots, dates and 50-60 g of natural honey; you should only drink water.

On the penultimate day of the dietary "ladder" you are supposed to eat proteins - 0.5 kg of boiled chicken or turkey (fillet), liquid enters the body only in the form of drinking water. Finally, on the fifth day you can eat oatmeal, vegetables and fruits. At the end of the diet, they promise amazing results: minus 7-9 kg.

It is very important to exit the diet correctly - sparing your digestive system, with a gradual return to the diet of familiar products. However, as experienced "dieters" note, after the transition to the usual menu, the lost kilograms very quickly return.

5 day protein diet

The principle on which the 5-day protein diet is based is to deprive the body of carbohydrates, as a result of which the energy accumulated in triglyceride reserves begins to be released, thereby reducing the volume of fat cells (adipocytes).

With this weight loss regimen, you need to eat lean meat, poultry and fish, dairy and fermented milk products, eggs. The water intake rate is at least two liters per day.

But the list of what you can’t eat includes everything else, including fats, any cereals, most vegetables and fruits, sweet berries, etc.

Despite the fact that it is easier to maintain the results of such weight loss than with other weight loss programs, even such a short protein "attack" on the gastrointestinal tract has a negative effect due to the deficiency of vitamins, calcium and overload of the kidneys, utilizing purine bases. For this reason, a 5-day protein diet is strictly contraindicated in osteomyelitis and kidney dysfunction of any etiology. In addition, the temporary absence of vegetables deprives the gastrointestinal tract of probiotics, which accelerate the breakdown of proteins.

Nutritionists advise against eating cold meat, as this can lead to constipation and flatulence.

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5 day diet menu

When compiling a menu for a 5-day diet, experts advise limiting the portion size of the main dish to 250 grams.

For breakfast, it is best to eat carbohydrates - grain porridges, which will take a long time to digest and give a feeling of satiety. For lunch, a glass of juice or fresh fruit (one apple, pear or orange, a couple of slices of melon or watermelon) is enough.

Vegetable soups without meat (200 g) are perfect for lunch, and for a third meal – boiled white meat, steamed or baked in foil lean fish (50 g) with vegetable salad (120 g).

By the end of the working day (afternoon snack time), you can eat 150 g of cottage cheese with low-fat sour cream or low-fat natural yogurt, and for dinner, prepare a salad of seasonal vegetables (sprinkled with olive oil) or a couple of baked potatoes with vegetable oil and dill. Contrary to popular belief, potatoes are an excellent food for weight loss if you bake them without butter or lard, which turn them into a product harmful to the waist.

Recipes

You already have the first recipe for a dietary dish - baked potatoes. We can offer recipes for more sophisticated and at the same time dietary dishes for intensive weight loss, for example, fish.

• Baked Spicy Salmon

You can cook three portions at once by cutting a 200 g fish. The fish should be peppered, sprinkled with grated orange or lemon zest, sprinkled with dry white wine (no more than a tablespoon). Wrap the fish in foil and put it in a hot oven for 25 minutes.

• Zucchini with Italian sauce

For two servings you need: 500 g of diced zucchini, 150 g of similarly prepared red onion, the same amount of chopped champignons, 300 g of peeled and diced tomatoes. Put all the chopped vegetables in a saucepan or a saucepan with a thick bottom, pouring a couple of tablespoons of vegetable oil on the bottom. Add spices: ground black pepper, dried oregano, rosemary, add a little salt.

As the vegetables simmer, you can add water or low-fat chicken broth. When the zucchini is soft enough, squeeze out a clove of garlic and add two tablespoons of chopped parsley. Cover and let simmer for another 1-2 minutes. If you replace the zucchini with eggplant, it will also be very tasty.

• Stewed prunes

This very healthy dessert is prepared from 150 g of prunes, which are boiled for a quarter of an hour in a small amount of water (100-120 ml), with the addition of a tablespoon of lemon juice. The finished prunes can be sweetened with a teaspoon of honey.

We tried to tell you what a 5-day diet is. We hope that such a fast diet will help you.

What can and cannot be eaten on the 5 day diet?

Nutritionists say that you can eat during an intensive diet:

• sufficient amount of vegetables and fruits, especially green and orange ones;

• legumes (beans, lentils, peas, chickpeas);
• whole grains (all cereals except white rice);
• low-fat dairy products.

But here's what you shouldn't eat: fatty meat and fish, animal fats, fatty dairy products (especially cheese), bread and pasta, chocolate and all confectionery sweets (including baked goods).

Sugar is a sweet poison, salt is a salty poison, so you should completely abandon the former, and reduce the amount of NaCl to 2.5-3 g per day.

The method of cooking also matters, and it is preferable to steam food, and vegetables should be fresh or stewed with a minimum amount of vegetable oil.

It is recommended to eat at least four times a day, in the evening - no later than 7 p.m. As you can see, the rules are simple, and, in principle, this is a normal and, most importantly, healthy diet, which can be made permanent if you do not reduce the number of calories below 1500 and do not exceed 1800-2000 calories per day. But with intense physical activity of a professional nature, such nutrition will be insufficient in terms of replenishment of energy costs.