Diet 6 sheets

According to statistics, 8 out of 10 people who have lost weight claim that the 6 sheet diet helped them lose the maximum amount of weight.What is special about this miracle meal plan, why is it called the most optimistic and psychologically comfortable?In this article, you will get comprehensive answers to questions about weight loss, and you will also find a sample menu for each day of the diet.

The diet is designed for 6 days, each of which is represented by its own "sheet":

• The first day (sheet) is fishy;
• the second is vegetables;
• the third is meat;
• The fourth is grain;
• fifth - cottage cheese;
• The sixth is fruit.

The principle of this nutritional system is based on the separation of proteins and carbohydrates.Three out of six days are intended exclusively for the consumption of protein foods, the other three - carbohydrates.This division has a physiological basis.The human body is designed in such a way that carbohydrates are fully absorbed only when consumed together with proteins.Separate consumption of nutrients leads to the fact that the body cannot fully absorb them and is forced to obtain energy from fat reserves.

Basic questions

Who is the author of this meal plan?

The author of the system is considered to be a female nutritionist from Sweden, Anna Johansson.Although no documentary evidence of Swedish women's participation in the development of the sheet diet has been found, the program is considered professional and competent.

What's up with the sheets?

The idea of a sheet diet is a psychological visualization of the food system.The author suggests expressing it in the form of a large daisy flower, where each petal symbolizes a separate dietary day.By tearing off a piece of paper every day, those losing weight gradually get closer to their goal.This is an important motivational element and contributes to the development of a positive attitude towards food restriction.

What daily regimen should you follow?

You can eat according to the classic scheme for breakfast, lunch and dinner.There is no need to refuse food;Leaf nutrition is already low-calorie, so there is no need for additional starvation.

Can the days be changed?

is prohibited.Each six-day diet prepares the body for the next stage of weight loss.By rearranging your eating days, you have completely disrupted the entire pattern on a physiological level.

Why does the fish day come first when the body is not yet hungry?

The task of fish in the diet is to "suppress" the body's vigilance, saturate it with proteins and fats, force it to actively burn calories.

How can you resist such delicious food?

Natural spices, fresh and frozen herbs, cinnamon, lemon juice and ginger will help make dishes brighter and tastier.You can enjoy a meal with a sugar substitute or a teaspoon of honey, but only as a last resort.

How often can you eat in such a program?

The six-sheet diet can be repeated periodically, but no more than once a month.The body needs at least 4 weeks to restore energy balance and replenish vitamins and minerals.

What do doctors think about the Swedish diet?

Doctors strongly recommend consulting with them when planning any diet.Food restriction is dangerous in obesity, endocrine diseases and digestive disorders.

Should you be counting calories?

Not required, but recommended.The recommended energy value of food in an adult diet is 1200-1400 kcal.

What is the difference between the 6 and 7 sheet diet?

Diet "7 sheets" includes the last day of "fasting".At the end of the cycle, it is forbidden to eat any food and follow only water and drinks.

Who is the diet suitable for?

The original weight loss scheme successfully combines two factors: calorie restriction and psychological motivation.Therefore, the leaf diet can be safely recommended to anyone who:

• does not find opportunities for internal motivation and willpower to limit food;
• wants to lose weight quickly without extreme physical exertion;
• does not tolerate hunger and low-calorie fasting days;
• She likes to plan meals and doesn't "bother" cooking complicated diet meals.

On a six-sheet diet, you can lose 500-800 g of excess weight every day.Total body weight reduction at the end of the diet cycle is at least 3 kg.

You can lose a lot more on a diet, but you will have to go through several "daisy" cycles.There are cases when men and women managed to lose 15-18 kg.

Who is not suitable for the diet?

Diet "6 sheets" is intended for healthy people who have no health complaints and do not suffer from chronic diseases.But in reality, it is almost impossible to meet a person without a "chronicle".

There are several categories of people who are strictly prohibited from following a diet:

• Diabetic patients - they should receive the optimal amount of carbohydrates, proteins and fats prescribed by dietary table No. 9;
• Adults - the growing body needs a supply of fats that are not provided in the nutrition of the leaves;
• Pregnant women - with rapid weight gain, pregnant women may be advised to have targeted fasting days in the 2nd and 3rd trimester;
• Lactating women - their diet should be balanced, but hypoallergenic;
• Patients with diseases of the gastrointestinal tract - in the acute stage, "fasting" days and a gentle fractional diet are prescribed;
• Patients with liver and kidney diseases - a large amount of protein in the diet strengthens these internal organs.

The Swedish diet involves complete abstinence from sugar, so it will be extremely difficult for those with a sweet tooth to follow such a diet.In their case, we can recommend the original chocolate diet.You will have to eat only dark chocolate throughout the day, dividing the bar into several meals.

The pros and cons of the diet

The benefits of the meal plan proposed by Anna Johansson are:

• optimal duration - in 6 days the body does not have time to get tired, weight loss occurs smoothly but noticeably;
• Absence of overeating - due to monotony of food throughout the day, you will not want to eat large portions;
• Simplicity of dishes - the menu every day includes simple and familiar products that are available to everyone;
• enough vitamins and minerals - the diet contains vegetables and fruits rich in useful substances;
• Absence of "hungry" days - the diet can be considered soft and gentle;
• Varied menu - no feeling of hunger, you don't need to eat the same food day after day.

But those who lose weight should pay attention to the "disadvantages" without which there is no diet:

• With rapid weight loss, the skin becomes fluffy and muscles lose tone;
• On protein days, a person may develop weakness caused by a deficiency of carbohydrate compounds;
• Rapid weight loss can be stressful for the body and disrupt normal metabolic processes;
• It is not suitable for the season of hypovitaminosis, when the body is weakened;
• Chronic diseases of the stomach and intestines, which have not bothered weight loss for a long time, may worsen;
• The diet does not guarantee significant weight loss - 20% of weight loss cannot lose more than 2 kg in 6 days.

What can and cannot be eaten

The fundamental basis of the diet is to alternate protein and carbohydrate foods every other day.Days 1, 3 and 5 will be protein days, days 2, 4 and 6 will be carbohydrate days.It is forbidden to mix days together, otherwise effective weight loss will not work.

Important!Rapid burning of fat ballast is observed on the first day of following a mono diet.In the following days, the achieved results are consolidated and the body adapts to the new metabolic system.

The "white" list includes the following products:

• Vegetables that do not contain a large amount of starch - zucchini, zucchini, eggplant, tomatoes, cucumbers, cabbage, carrots, leafy greens, beets, greens (parsley, cilantro, basil, dill), celery, sweet pepper, broccoli, cauliflower;
• almost all fruits and berries - apples, pears, oranges, tangerines, pomelo, grapefruit, cherries, peaches, apricots, plums, strawberries, lemons;
• Low-fat dairy products - kefir, cottage cheese, fermented baked milk, sour cream, yogurt without fillers, whole milk;
• meat - only dietary chicken is allowed, without skin and tendons;
• Some types of cereals - buckwheat, oat flakes, unpolished rice, bran, sprouted grains;
• Seafood and lean fish - bream, bream, bream, hake, blue whiting, cod, trout, salmon;
• Bran or whole grain bread, rye crackers, crackers, sunflower seeds, nuts and seeds.

There are no strict restrictions on drinks.Rose decoction, herbal infusions, natural freshly squeezed juices, homemade compotes, mineral water - you can drink it all.If possible, you should limit or completely abandon black tea and coffee in favor of chicory drink and green tea.A drink with grated ginger, mint leaves and lemon slices will help quench your thirst.

The main taboo of the six-sheet diet:

• All kinds of fats - butter and vegetable oils, margarine, mayonnaise;
• fast food category food - sandwiches, hamburgers, any fried food;
• Vegetables with a lot of starch - pumpkin, potatoes, beans;
• fast food - sausage, delicate meat, basturma, ham, smoked ham, boiled pork, canned food;
• meat - veal, pork, beef, rabbit;
• flour products - pies, pies, pies, pies, pancakes, cookies, pasta;
• All sweets - chocolate, candy, gingerbread, marmalade, halva, marshmallow, cookies, marshmallow, jam;
• Cereals - corn, millet, wheat, pearl barley.

Sugar is prohibited in any form - it cannot be added to food and drinks.In order for the food not to look lean, you can lightly sprinkle salt, add herbs and natural spices without flavor enhancers.Sometimes an exception is made for vegetable oil - you can consume no more than one teaspoon of olive or sunflower oil per day.

Menu description

Considering the extensive list of products that the "6 sheet" diet offers, creating a menu will not be so difficult.But you have to be patient, because you will have to eat only one type of product for the whole day.

Day No. 1 – fish

The first day, which includes only fish, is designed to supply the body with sufficient amounts of omega-3 polyunsaturated acids.This is the same healthy fat that cannot accumulate in the subcutaneous tissue in the form of cellulite and extra pounds.The proteins contained in dietary fish fill you well, block the feeling of hunger and are well absorbed.

What can you cook on fish day:

• Salmon, pollock, trout, hake fillet steamed with herbs;
• Fish steaks with garlic, baked in foil;
• fish soup with herbs and sea salt;
• Fresh seafood cocktail.

The total amount of fish products should be about 300-500 grams per day.

Day No. 2 – vegetables

The daily amount of vegetable food is limited to 1-1.5 kg.But basically, you can eat as many vegetables as you want - they don't provide many calories, but they contain maximum vitamins and micronutrients.Fiber-rich vegetables (carrots, beets) provide a feeling of satiety and at the same time contribute to high-quality cleaning of the intestines by increasing peristalsis.

What can you plan for a vegetable "leaf":

• stewed carrots, sweet peppers, cabbage and onions;
• eggplant and zucchini fried or baked in the oven with spices;
• boiled cauliflower or broccoli mixed with lemon juice and Provencal herbs;
• Vegetable tomato soup with basil.

Important!A six-sheet diet cannot provide the body with all vital substances.That's why doctors forbid eating according to this diet all the time.

Day No. 3 – Chicken

Chicken meat is considered a dietary favorite.It contains easily digestible protein and a whole complex of minerals - magnesium, iron, phosphorus, potassium.The amino acids contained in the product are used only to strengthen muscles and do not convert into subcutaneous fat.

Recipes of the day:

• Steamed chicken breast cutlet with egg and dill;
• Chicken fillet baked in foil with spices;
• Cooked meat in the form of steak.

It is allowed to eat up to 0.5 kg of chicken meat on this protein day.

Day No. 4 – cereal

For this stage of the diet, only those varieties of cereals that do not lack the bran shell are suitable.This component belongs to slow carbohydrates - it takes a long time to digest and requires high energy consumption.To increase the dietary value of grains, they should be soaked in water overnight and boiled or steamed in the morning.

What you can prepare:

• Buckwheat porridge with added bran;
• muesli from "Hercules" with nuts or seeds;
• Rice porridge with herbs and sprouted wheat grains.

The total amount of dry grain should not exceed one cup.

Day No. 5 – cottage cheese

On the fifth day, you should buy 500 g of dietary cottage cheese with a fat content of no more than 3.8%.The so-called cottage cheese product is not suitable for a sheet diet - it contains hydrogenated fats and unhealthy additives.Cottage cheese, like any protein product, neutralizes hunger well and promotes cell renewal.

Sample menu for this protein day:

• Baked cheesecakes with semolina and cinnamon;
• whipped cottage cheese with sugar substitute and two tablespoons of brewed coffee;
• Cottage cheese dessert with natural yogurt.

Any milk drink with moderate fat content is allowed on this day - kefir, milk, ayran, yogurt.

Day No. 6 – Fruits

The fruit day of the Swedish diet is considered the most delicious and energetic.You can eat any fruit except bananas, grapes and dried fruits - they contain too many calories and sugar.Fruits and berries have antioxidant properties, prevent premature aging and remove toxins from the body.The product carries out the "final" cleansing of the body and prepares it to leave the diet.

On Fruit Day you can use your imagination and combine products as you wish.Salads, smoothies, fresh juices, freshly squeezed juices, baked fruits with cinnamon and cardamom - all this will be appropriate for the last dietary "sheet".

How to get out of the diet

A smooth exit from the diet will help to maintain the results of dietary nutrition.Caloric content can be gradually increased, starting from 1200 kcal and increasing to 2000 kcal.For a week after the end of the "sheets", it is better to eat the same food, combining several types of protein on protein days, and different types of carbohydrates on carbohydrate days.

If a person plans to continue losing weight, it makes sense to switch to a balanced diet.It should contain proteins, carbohydrates and fats, but with a low energy value.At this stage, do not forget physical exercises and lymphatic drainage massage.These procedures will help tighten "thin" skin and strengthen muscles.

conclusion

The Swedish meal plan is reliable because it was prepared by a professional nutritionist.The strict alternation of days, the lack of fat in the diet and an important motivational point make the diet effective and popular.But you should keep in mind that this program is designed for quick and short-term results.To prevent the return of lost kilograms, those who lose weight should eat rationally and do not overeat at the end of the diet.