The author of the Six-petal Diet (also known as "The Flower") is Anna Johnson, a nutritionist from Sweden.The nutritional system she developed is structured so that a person can obtain all necessary trace elements within six days.This diet doesn't guarantee great results, but it can promote steady weight loss without compromising your health.If you follow all the rules, the lost kilograms will never come back.
The nature of diet
The basic principle of the diet is to separate your meals and alternate protein and carbohydrates.All meals are divided according to the following principles: 1 day - one food group or product.
Therefore, the six-petal diet consists of six days:
- Rebney.
- vegetable.
- chicken.
- cereals.
- cottage cheese.
- Rich and fruity aroma.
Each day's menu is based on specified product groups.You can't mix food.Every day, the body absorbs the substances necessary for life: vitamins, minerals, omega fatty acids, proteins, carbohydrates, fiber, etc.
Although the body is replenished with useful substances every day, you need to remember that many of these substances must be replenished daily, not once a week.What does this mean?The body requires a certain amount of substances, such as vitamins, every day.But you can't "eat" all the fruits they're rich in in a week.
All vitamins that enter the body are consumed on the day of admission, and the excess is excreted.You need to eat fruits/vegetables again the next day.Therefore, during the diet, be sure to take a vitamin-mineral complex.The same goes for proteins, carbohydrates, and fats.
Taking into account the need to replenish your body with important substances every day, follow the recommended eating times.Remember, this is a temporary measure, not a permanent nutritional system.The six-petal diet, while attractive for its variety, is still a form of a monodiet.Once you're done, stick to a balanced diet.
rule
The main rule of the diet is to follow a series of days.You cannot swap them or mix products with each other.According to the developed system, the alternation of carbohydrate and protein days helps to accelerate the process of burning accumulated fat.
To make nutrition interesting and make the 6-day diet less onerous, the author recommends making your own six-petaled flower.You can simply find it, print it out and cut it out, but it's better to draw it yourself.
On each petal you need to write the date and write a name, for example, "Day 1 - Fish".Each day can be painted a different color related to the product.After completing each stage, you will tear off the desired petals.
This diet only involves one cycle of 6 days, then quitting and taking a break for at least 2-3 months.But you can increase the duration to 4 cycles/turn.So, after finishing the fruit day, you will start the fish day again.
No more than four diets should be taken.This can seriously damage your health.And in the case of long-term dieting, the rest period should no longer be 2-3 months, but at least 6 months.
In addition to the above rules, there are other rules that must be followed for maximum effect:
- All food must be chewed thoroughly.
- It's important to drink plenty of fluids, not during meals, but between meals.
- Meals should not only be separated but segmented.It is best to divide the entire food into small portions and eat them throughout the day.
- The last meal should be 2-3 hours before going to bed.
- After a diet, you need to get off it correctly and then stick to a balanced diet.
- Throughout your cycle (or cycles), take a mineral and vitamin complex and monitor your health.If you feel unwell or have problems with bowel movements, you need to complete the diet.
- Integrate your nutritional system with physical activity.This will increase the weight you lose and make your body healthier and slimmer.But it’s best to train at a slower pace and at moderate intensity.A single diet can lead to loss of strength.
- Food is best boiled, stewed, baked or steamed.Grilling and eating raw are allowed.Avoid frying and stewing in oil or fat.
result
The authors of this diet are not promising immediate and dramatic weight loss.The results of the Petal Diet are quite mild but very real - weight loss of 3kg to 5kg in 6 days.Every day you will lose 0.5 to 0.8 kg.
If you do not just one loop, but 4 loops in one method, the results will also increase 4x.You can lose up to 20kg by dieting for 24 days.Indeed, starting in the second week, the rate of weight loss may decrease.Also, a lot depends on the starting weight.
Advantages and Disadvantages
The benefits of a flower diet are:
- The menu is also varied as the main offerings change daily;
- Real, achievable, and stable results;
- Easily enter and exit the diet;
- Short cycles (you can limit yourself to one rotation every 6 days);
- It can be repeated after 2-3 months (e.g. with a protein or alcohol diet, the interruption should be at least 6 months).
Compared to many diets, the six-petal diet has no significant disadvantages.Although there are standards for food amounts, this system eliminates fasting and strict calorie restriction.One of the disadvantages is that the diet is not balanced, so this diet cannot be used as a permanent diet, only temporarily.
Contraindications
It is best to take a flower diet with your doctor's permission and if you are in good health.If consultation with a specialist is not possible, check the contraindications and make sure you do not fall into one/more of these groups.
Taboos of the six-petal weight loss method:
- Pregnant and breastfeeding women;
- children and adolescents;
- People with gastrointestinal diseases (gastritis, ulcers);
- For pancreatic, liver and kidney diseases;
- For cardiovascular system diseases;
- People with diabetes.
What to do and what not to do
During the diet, foods corresponding to specific days are allowed to be consumed.These are different types of fish, all vegetables and fruits, chicken, low-fat cottage cheese, kefir and yogurt, and any grains.In addition, you can use green vegetables at any time: add them to dishes or make cocktails with them.
From liquids to the entire diet, you need to drink purified or mineral water (non-carbonated) regularly, as well as unlimited amounts of green and herbal teas.You can drink fish, meat or vegetable soup, milk, kefir, vegetables or juice per day, but the limit is 500ml.
Coffee is allowed on the diet.The only problem is that there are some restrictions that must be adhered to.You can only drink coffee once a day in the morning.
In addition to the restrictions on food consumption, which are already clear in the dietary principles, there are a number of other prohibitions.For example, throughout the entire diet you need to abstain from alcoholic and carbonated drinks, as well as large amounts of coffee and cocoa (except for the allowed 1 cup per day).
All sweets and fast food are also banned.You can add up to a spoonful of honey to your tea.Even on cereal days, you shouldn't eat bread or other baked goods.Otherwise, just follow the diet author's recommendations.
menu
With the six-petal diet, you need to create your own menu each day.You can prepare complex and unusual dishes to make this time more enjoyable and interesting.Or, on the contrary, you have the opportunity not to cook, since dietary dishes can be simple and quickly prepared.
For example, you don't need to spend a lot of time boiling or grilling chicken tenders, or cooking buckwheat porridge in water.In this case, meals will be an excellent solution for a "busy" week, when there is a lot to do and you don't want to spend hours in the kitchen.The detailed menu provided will make cooking easier and faster.
Day 1 – Fish
During the "fish flap" period, you can eat any product from this group, even fatty fish (herring, salmon).From the diet varieties, choose whatever you want: halibut, hake, cod, pollock, tilapia, etc.You can eat up to 0.5 kilograms of fish per day.
Drink fish soup between meals, but no more than 500 ml per day.They won't leave you feeling hungry throughout the day.
- Breakfast: One hundred and fifty grams of grilled hake (save fifty grams for a second snack).
- Snack 1: Fifty grams of lightly salted herring.
- Lunch: 150 grams of boiled halibut (or other fish).
- Snack 2: Fifty grams of grilled cod.
- Dinner: 100 grams of steamed sea bass.
- Second dinner: 200 ml of fish soup (you can use the leftover soup from boiled halibut).
Day 2 – Vegetables
On vegetable day, you can eat anything, even starchy foods like potatoes.The only condition is quantity.You can eat 1-1.5 kilograms of vegetables every day.It's best not to limit yourself to just one type of fruit.Variety your daily menu and include different types of vegetables.In addition to your main fluid intake, drink 200 to 500 ml of vegetable juice (not store bought) between meals throughout the day.
- Breakfast: Raw vegetable salad (tomato, cucumber, green pepper).
- Snack 1: Broiled cauliflower and zucchini in foil.
- Lunch: tomato soup.
- Snack 2: Broccoli Smoothie.
- Dinner: boiled potatoes.
- Second dinner: carrot pudding.
Day 3 – Chicken
It is best to choose chicken tenders, as this part of the carcass is the most nutritious.If you purchase the breast or other parts of the bird, be sure to remove the skin before cooking.
You can cook meat by steaming, oven, grilling, boiling and stewing.The daily standard is 0.5 kg.During the day, you can drink up to half a liter of chicken broth (low-fat).
- Breakfast: 100 g of fish fillet stew with herbs (dill, parsley, coriander).
- Snack 1: 50 g cooked fish fillet.
- Lunch: 150 ml chicken stock, chopped fish fillets (100 g) and herbs.
- Snack 2: 50 grams of chicken, fried without oil.
- Dinner: 150 g meat grilled in foil.
- Second dinner: 200ml chicken soup.
Day 4 – Cereal
The basis of this day's diet is cereals, mainly various cereals.It is better to choose buckwheat, rice and oatmeal.If desired, you can expand the list of millet, wheat and barley porridge.Eating pasta is not prohibited on this day, but only durum wheat pasta can be eaten.In addition, you can drink cereal soup, such as oatmeal, which is very useful.
Quantity limit: 200-300 grams of dry cereal or pasta (this will be larger when cooked).You can cook one kind of porridge (the amount allowed to be eaten at one time), divide it into 5-6 meals, or prepare a separate dish each time.For this reason, we have prepared a detailed menu for the day.
- Breakfast: 80 g buckwheat with parsley.
- Snack 1: 30g oatmeal.
- Lunch: 80 grams of brown rice (white rice can be used) plus a spoonful of honey.If you don’t like sweet porridge, you can use 5 grams of soy sauce instead of honey.
- Snack 2: 30g wheat cereal with dill and coriander.
- Dinner: 80 g herb pasta.
- Second dinner: 200ml oatmeal soup.
All calculations are for dry grains, not ready-made grains!To prepare your first portion, take approximately 80 g of cereal and 220 ml of water.
Day 5 – Curd
On this day, like other protein days, you can only eat 0.5 kg of food (water and tea are not included in this number) and drink 200-300 ml of low-fat (max. 1%) milk.In addition to cottage cheese, you can also consume kefir and low-fat sour cream with a fat content of up to 2.5%.
- Breakfast: 100 g cottage cheese and 20 g low-fat sour cream.
- Snack 1: 100ml kefir.
- Lunch: 120 grams of cottage cheese with a spoonful of honey.
- Snack 2: 80g curd ice cream.
- Dinner: 80 g cheese.
- Second dinner: 200 ml milk.
Day 6 - Fruity
You can eat any fruits and berries that are available to you.Quantity limit: 1-1.5 kg per day.
Additionally, drink up to 0.5 liters of fruit juice (not store bought), preserves, jelly or juice drinks.
- Breakfast: Fruit salad (peach, mango, kiwi).
- Snack 1: Baked apple.
- Lunch: fruit puree.
- Snack 2: Fruit and berry smoothie or 1 banana.
- Dinner: two apples and berry jelly.
- Second dinner: Grapes or grapefruit.
quit dieting
In order to consolidate the results in the long term and not damage your health, it is very important to exit the Swedish "Six Petals" diet correctly.To do this, after the cycle is over, you need to gradually return to your normal diet.
Start by using the same product for a few days.But don’t separate them during the day, but mix them.After 2-3 days, start gradually introducing other foods.
The success of the diet depends not only on its correct adherence and output, but also on subsequent nutrition.If you go back to your previous system, you can regain all the weight very quickly.To prevent this from happening, choose a balanced diet and determine the number of calories your body needs.
recipe
Almost all the dishes on the menu above are simple and require no special cooking skills.But even a strict diet is no reason to give up desserts entirely, so below are two recipes for delicious, healthy dishes.With them, you can please yourself even after they leave.These recipes are simple and don't take much time to prepare.
cheese ice cream
For this dessert you will need:
- 100 ml kefir;
- 80-100g cheese;
- 1 tablespoon cocoa powder.
Take half of the cheese and half of the kefir and mix them with a mixer.Then add the remaining product and bring everything to a uniform mass.Pour cocoa into the resulting mixture and mix well.
If necessary, you can take more kefir to bring everything to a uniform consistency.To sweeten the ice cream, add a little honey.
The resulting mixture should be chilled in the refrigerator for one hour.The finished dish will be more than you need to eat at one time.
You can treat someone to the resulting ice cream, keep it until the end of the diet, or have it for dinner.
After completing the diet, you can add bananas, berries, and fruits to this recipe.This will make the ice cream more delicious and healthier.
Fruit and berry smoothies
You can eat absolutely any fruit or berry.It’s best to choose one that matches your taste.
In this option you will need:
- half a banana;
- A few slices of pineapple (canned);
- kiwi;
- A handful of raspberries or strawberries.
Place all ingredients in a container and mix thoroughly with a blender or mixer.Pour the resulting mixture into a glass.Finally, top it with a mint leaf or some gooseberries.
Depending on how many berries you take, the consistency of the finished drink will vary.If you want a thicker smoothie, use only fruit.You can add a bit of peach or nectarine in place of the berries.
If the petal diet is followed correctly, stable results of minus 5 kg are guaranteed in 6 days.It's not hard to follow the rules, and the menu is designed so you don't have to go hungry.But the most resilient and brave can add a seventh petal to themselves.You can only drink water this day.This way you can lose more excess weight and cleanse your body.