The 6 Wings Diet is a 6 day slimming food with a daily rotation of protein and carbohydrate foods. A sample menu for each day and adherence to the principles of the diet contributes to weight loss and loss of body mass in a short time.
On protein diet days, due to a carbohydrate deficiency, glycogen levels drop, causing fat burning by using lipids to provide energy for the body.
Carbohydrates in vegetables, fruits and grains do not cause fat deposition, as they are used to replenish glycogen stores and maintain important functions of the human body.
Basic Rules
To lose weight quickly and lose body mass, you must strictly follow the basic rules of the 6-petal diet:
- consume no more than 600 gr. protein food 1500 gr. Spinach 300 gr. cereals on the respective date;
- servings of food should be small - about 150 gr. protein products or cereals and up to 500 gr. Fruit;
- keep salt intake to a minimum;
- Drink 2. 5 liters of water per day.
To make the diet more effective, simple carbohydrates are completely excluded from the menu, which can lead to rapid weight gain:
- sugar and products with sugar in the composition;
- the coffee;
- soft drink;
- white flour products;
- ketchup;
- mayonaise;
- mustard.
Features of the diet
The basis of the 6-pointed diet is fish, vegetables, chicken, whole grains, curd and fruit, arranged in this order for the purpose of daily rotation of protein and carbohydrates.
Fish day. Fish is the most valuable source of protein, healthy fats (omega 3) and vitamins (A, E, H, C, PP). Fish also contains iodine, zinc, selenium and calcium. In the diet, preference should be given to low-fat varieties, such as:
- horse mackerel;
- pink salmon;
- hake;
- Herring;
- tuna;
- Herring;
- sea bream;
- salmon;
- Catfish;
- carp;
- salmon.
It is allowed to eat exactly 600 grams of steamed or grilled fish.
Vegetable day. The diet includes the use of low-calorie, non-starchy vegetables that do not contribute to weight gain. The high fiber content in vegetables helps to reduce cholesterol and blood sugar levels, remove toxins, and nourish beneficial microflora for the intestinal tract.
The menu can include boiled, stewed and grilled vegetables, broths, soups or smoothies, fresh vegetables in the form of salads mixed with olive oil.
It should be known that the use of potatoes in the 6-wing diet is limited due to the large amount of starch in the composition. A small portion of potatoes (up to 100 grams), boiled or baked, is allowed.
Chicken day. The ingredients of chicken include protein, phosphorus, magnesium, potassium, vitamins of group B. To diversify your diet menu, you can cook broth, roast chicken with spices, make creamy soup from chicken.
Cereal day. At this stage, the diet consists only of whole grains (buckwheat, barley, bulgur, oatmeal, brown rice), which contain many valuable nutrients and are complex carbohydrates, as they are absorbed. slow and provide energy for the body for a long time.
In addition to cereals, it is allowed to eat whole grains or rye bread (up to 100 grams) and a glass of kvass.
Frozen milk day. The diet menu uses fresh cottage cheese 2-3. 8% fat (but not skimmed) in the form of a mixture of curd with cinnamon or vanilla, unsweetened yogurt and additives, milk.
Cottage cheese provides a feeling of fullness for a long time due to its high protein content, and is a useful source of minerals necessary for the body (magnesium, calcium, sodium, iron), vitamins and lactic acid bacteria.
Fruit day completes a 6-petal diet in which you should eat small portions of 200-300 grams 5-6 times, while you can eat all the fruits and berries available in season:
- apple, pear;
- oranges, tangerines;
- grape;
- banana - limited;
- pineapple, pomegranate, grapefruit;
- cherries, sweet cherries, strawberries.
The nutritional value of fruits, like vegetables, lies in their high fiber content and content of various vitamin groups. It is important to remember that sweet fruits contain a lot of sugar, so you should give preference to more sour varieties and strictly adhere to the total daily intake of fruits and berries - up to 1. 5 kg.
Diet menu sample 6 petals
According to the principle of alternating protein and carbohydrates, when planning a daily menu for a 6-wing diet, it is necessary to use dishes prepared from permissible foods, while the diet should include3-4 meals without snacks.
Fish
- Breakfast: Boiled hake fillet (200 g);
- Snack: Spiced grilled fish (200 g);
- Lunch: Fish broth;
- Dinner: Pureed fish fillet with broth (200 g).
Vegetables
- Breakfast: Boiled radish salad;
- Snack: Cauliflower with steamed carrots;
- Lunch: Zucchini and cabbage stew, uniform boiled potatoes;
- Dinner: Peking cabbage salad.
Chicken
- Breakfast: Boiled fillet;
- Snack: Chicken broth with spices and dill;
- Lunch: Grilled fillet;
- Dinner: Broth with a portion of boiled fillet.
Cereals
- Breakfast: boiled buckwheat;
- Snack: A glass of kvass;
- Lunch: Bulgur with condiments, a slice of wholemeal bread;
- Dinner: Brown rice.
Freeze
- Breakfast: Curd with cinnamon, tea;
- Snack: Yogurt;
- Lunch: Curd with yogurt;
- Dinner: Cheese curd, tea.
fruit
- Breakfast: Baked apples;
- Snack: 100 gr. Berry;
- Lunch: Apple, pear, kiwi and banana fruit salad;
- Dinner: Tangerine.
Cooking recipe
Despite the fact that the diet has a restrictive diet, it is possible to use simple recipes to prepare delicious meals, taking into account the food selection recommendations.
Grilled salmon
Ingredients: 800 g salmon, lemon, onion, parsley, nutmeg.
The fish is cleaned of scales, washed, and cut into pieces. Then the fish is salted and drizzled with the juice of half a lemon. The prepared salmon is left to marinate for 20-25 minutes.
Peel and cut the onion into half rings, half a lemon cut into thin slices. On a baking tray place foil for baking, and on top of the "pillows" of onions, salmon pieces with lemon, and a sprinkle of nutmeg. The foil is then wrapped to cover the top of the salmon.
The fish is baked in the oven at 180 degrees for 40 minutes. Sprinkle with chopped parsley before serving.
Vegetable stew
To cook, you will need one medium zucchini, one small white cabbage, 2 sweet peppers and 2 tomatoes, carrots and onions.
Zucchini peeled and cut into pieces, cabbage cut into pieces, pepper cut into strips. Next, the ingredients are mixed well, add half a glass of water, salt and cook over medium heat for 20 minutes.
While stewing, add chopped onions and carrots and season with a teaspoon of vegetable oil. At this time, the tomatoes are blanched, peeled, chopped with mashed potatoes and put in the sauce pan, stewed for 5 minutes.
Next, mix the vegetables, add spices and cook the dish over low heat for another 5-7 minutes. Sprinkle with fresh herbs before serving.
Stuffed pepper
Required ingredients: sweet bell pepper - 6-8 pieces, white cabbage - 300 g, 2 carrots, 2 onions, 1 tbsp. a spoonful of ketchup, vegetable oil, black pepper, basil.
Cut the onion into halves and sauté in a little oil for about 5-7 minutes. Chop the cabbage, and cut the carrots into strips and cook with the onion under the lid, add 100 ml of water. Add ketchup, salt and seasoning to the dish and simmer for 15-20 minutes.
Bell peppers are washed, sliced and stuffed with stewed cabbage. Spread the baking paper on the baking tray, sprinkle the prepared pepper, and then wrap the ends.
Pepper is baked in the oven for 20 minutes. Sprinkle with parsley or green dill before serving.
Seasoned grilled chicken breast
Ingredients for the dish: chicken breast - 1 piece, 1 tbsp. l. olive oil, pepper, herbs.
Preparation: rinse breast and sprinkle with salt, pepper, butter and herbs on all sides. Next, cover the chicken with foil and place in the fridge to marinate for 30 minutes.
After marinating, the breast is put into the roaster. Chicken is baked in a preheated oven at 200 degrees for 20 minutes.
Quinoa in the slow cooker
Ingredients: 100 g quinoa, cumin, turmeric, salt to taste.
Wash the batch, soak in water for 5-6 hours to remove the bitterness. The quinoa is then rinsed and poured into a bowl filled with water by adding water. Porridge is cooked in the "Rice" mode for 25 minutes.
Once cooked, add some salt, turmeric and macadamia nuts to the porridge. Sprinkle herbs.
Thick Greek Yogurt
To prepare, you need 2 liters of milk, 4 tablespoons of natural yogurt or a pharmacy sourdough inoculation.
Pasteurized milk is heated to a temperature of 50 degrees (until steam begins to rise from the milk), and fresh milk - up to 90 degrees (until the first foam appears). Then put the sourdough into the milk (hot milk must be cooled to 50 degrees), cover the lid, wrap it with a towel and let it sit for about 4-5 hours.
After the time has passed, the yogurt box is carefully placed in the refrigerator for another 2-3 hours. For a thicker consistency, strain the yoghurt through 3 layered cheesecloth for 3 hours.
Greek yogurt is served with cheese or herbs. The shelf life of the dish is 5-6 days.
Get out of the diet
After completing the diet, you should adhere to a number of nutritional rules in order to maintain the achieved weight loss results. First of all, should continue to exclude products containing sugar and white flour products from the menu. It is also necessary to adhere to four meals a day without snacking between main meals.
For breakfast and lunch, you can cook porridge with meat, fish, chicken, whole grain bread with cheese, scrambled eggs. For afternoon tea, fruit is allowed and for dinner you can prepare a salad with chicken or fish.
The amount of simple carbohydrates in the diet after the 6-wing diet should be strictly controlled and should not exceed 200-300 kcal daily to avoid edema, weight gain due to water and fat accumulation.
Advantages and disadvantages
The 6 Petal Diet is an effective way to lose weight thanks to the following benefits:
- loss from 500 gr. up to 1. 5 kg per day;
- rapid weight loss, which is associated with the active removal of water from the body due to a decrease in the amount of glycogen in the body (a glycogen molecule bound to four water molecules);
- a short-term nutrition plan that allows you to continue following the diet to maintain weight.
Like any restriction, the diet has a number of disadvantages that can affect the physical and psychological state of the body:
- weight gain after canceling the diet and returning carbohydrates to the diet quickly;
- the appearance of fatigue, irritation, lack of strength;
- The lack of healthy fats in the required amount in the menu, can affect the functioning of the digestive tract and nervous system.
Contraindications to the use of the diet in the presence of serious diseases of the digestive, excretory and endocrine systems, such as:
- gastritis, pancreatitis, gastric ulcer, duodenal bulb;
- Diabetes;
- chronic cholecystitis;
- anemia.
You can not diet during pregnancy and lactation, have infectious diseases, acute respiratory viral infections.