American diet for weight loss. Features of the diet American slides. American diet menu on 7, 13 and 21 days

Extra kilos not only negatively affect the appearance, but also harm health. On the way to attractive forms, human nutrition plays an important role. There are many more or less aggressive diets aimed at getting rid of excess weight. Often there are references to a certain American diet, using the principles of which many not only ordinary citizens, but well-known media-faces managed to lose weight. What rules are the basis for this power system?

American diet for weight loss - basic principles and features

Regardless of which diet you choose, before starting it, be sure to consult with a nutritionist or doctor. A balanced and competent approach to losing weight will allow you to take into account the characteristics of health, and will also minimize possible negative reactions from your body. This power system is not suitable for people with diseases of the digestive tract, lactating women and pregnant women.

If you count on a rapid weight loss, the American diet will not help you with this. This power system is closer to a gradual transition to healthy and proper nutrition. And, as you know, a balanced diet and a moderate regime of motor activity will hardly reward you extra kilo. An additional advantage of the American weight loss system is the lack of strict menu requirements. For this reason, adopting new food principles is quite simply not only physically, but also psychologically.

Basic rules of the American diet for weight loss

• The main receipt of calories occurs in the morning, lunch is as high as possible. A strict refusal to eat after 17:00.  For this reason, many losing weight are recommended to reconsider their rest and vigor - it is recommended to go to bed earlier and, accordingly, get up earlier. To minimize stress for the body, try to set the regime so that the break between dinner and breakfast does not exceed 12 - 14 hours.
• Make the most diverse menu, especially since the list of permitted products is quite wide. The diet should include extremely useful products.
• If there are no problems with digestion, fresh vegetables and fruits are better to eat with the peel. It has a coarser structure and a high content of plant fiber, therefore it stimulates intestinal motility.
• During the diet, additional reception of polyvitamin complexes is recommended.
• Refuse "heavy" fats.
• Do not forget about drinking. Water is the key to effective loss of excess weight with almost any diet. It also contributes to the active elimination of toxins and toxins from the body. The daily norm of water should not be less than 1.5 liters. This volume must be consumed in small portions between meals.
• Changing the diet and regime of the day is a serious stress for the body. Support him for walks in the fresh air, a full sleep and positive emotions.

Forbidden foods for an American diet

• For the period of the diet, it is necessary to abandon coffee and black tea. A good alternative to the usual drinks will be herbal and green teas. They not only contribute to the neutralization of toxins, but also have a soft diuretic effect.
• Any sweets are prohibited (including chocolate and sweet fruits), butter products, pastries and “quick snacks”-sandwiches, burgers, hot dogs.
• Sugar and any of its substitutes should also be excluded.
• A categorical taboo is applied to all alcoholic and carbonated drinks, industrial juices.
• It will have to be completely excluded fried and fatty foods (fatty varieties of meat and fish). If you want to not only get the result, but also fix it, you should refuse such dishes for good.
• Almost all cereals are excluded from the menu.
• It is better not to tease yourself and remove spices and spices (especially sharp ones) from the diet - they stimulate your appetite, so you will constantly experience a feeling of hunger.

Allowed foods for an American diet

What then remains? In fact, a list of permitted products and dishes is much wider than a list of prohibitions. Believe me, food can be not only tasty, but also healthy. The menu is welcome:

• any fresh, stewed and steamed vegetables (except legumes and root crops - they have increased starch content);
• sour fruits and berries - in whole form, in salads and jelly, in the form of fruit drinks, juices, compotes and jelly (without adding sugar);
• dietary (strictly!) Varieties of meat (rabbit, turkey, chicken, beef and veal) and fish (pike perch, pike, pike, cod, flounder, hek, picks);
• seafood with low fat content (shrimp, sea scallops, lobsters, oysters, mussels);
• chicken eggs;
• low -fat cottage cheese;
• skim milk and low -fat sour -milk products;
• dark and bran bread, dietary bread.

Diet "American slides" - Principles and example of the menu

This type of American diet is its more aggressive version. The result of this power system is based on constant stress that the body experiences as a result of alternating unloading days and days of increased food load.  Martin Katan, the author of a diet who has proved its effectiveness, guarantees a loss of at least 6 - 8 kg in 3 weeks. Subject to the combination of the power system with the performance of physical exercises, the result can be even more impressive-minus 10-12 kg for all the same 3 weeks. Although, in relation to sports, you should be very careful - a small number of calories consumed can be reflected in a clear deterioration of well -being (weakness, dizziness, insomnia and headache). In this state, of course, additional loading the body should not be additionally.

Any diet in the early days causes stress in the body. As a result, the rate of metabolism increases, and the body begins to lose extra pounds. But in the near future, our body gets used to new conditions, and the rate of burning fats falls significantly. At a certain stage, the weight freezes at all, weight loss ceases. The “American slides” diet does not allow the body to “relax”, forcing it to constantly burn excess fats at the same pace as at the start.

1 version of the American diet for 21 days:

• The first three days the number of calories consumed per day is limited - not more than 600 kcal.
• In the next three days, the total energy value of the products consumed for each day is 900 kcal.
• Further, the number of calories continues to grow - up to 1200 kcal per day (another 3 days).
• The circle closes on this. The next three days the number of calories per day does not again exceed 600 kcal, then - no more than 900 kcal, etc.

2 option of an American diet for 21 days:

• The first three days the number of calories consumed per day is limited - not more than 600 kcal.
• In the next four days, the total energy value of the products consumed per day is 900 kcal.
• Further, the number of calories continues to grow - up to 1200 kcal per day for 7 days.
• The circle is closed on this and repetition from the first day.

The duration of the diet is 21 days. To fix the result, it is recommended to adhere to 1200 kcal for another two weeks after the end of the diet.

Diet "American slides" - menu for every day

The diet for the first 3 days:

• Breakfast: 200 g of skim cottage cheese.
• 2nd breakfast: berries or unsweetened fruits in the amount of 200 g.
• Lunch: a standard portion of vegetable soup (the dish should be lean), 2 slices of bran dried bread.
• Snack: 4 eggs, fresh herbs.
• Dinner: 100 g of boiled lean fish.

The next 3 days of diet:

• Breakfast: oatmeal cooked on water (100 g) and 1 fresh apple. Herbal tea.
• 2nd breakfast: 100 g of low-fat cottage cheese, a portion of cabbage salad with the addition of olive oil, a piece of cut bread or a couple of breads.
• Lunch: boiled turkey or chicken (100 g), a portion of vegetable salad (from fresh vegetables). An alternative to meat can be boiled fish of low -fat varieties.
• Snack: 200 ml of low -fat kefir and bran.
• Dinner: 100 g of boiled shrimp (or other low -fat seafood).

The final 3 days of diet:

• Breakfast: 200 g cooked on the water of porridge from 1 tbsp. spoon of vegetable oil. 2 pieces of cut or rye bread. Tea.
• 2nd breakfast: 200 ml of low-fat kefir or natural yogurt.
• Lunch: stewed or baked vegetables with meat or fish (200 g). Compote.
• Snack: 2 sweet and sour orange.
• Dinner: 100 g of fish (meat or cottage cheese), vegetable salad. Tea and bread.

Results of the American Gorki diet in the photo

The diet of American astronauts

This power system has another name - Leo Bokeria diet. It is based on the principle of a sharp reduction in carbohydrate consumption. Observing this diet, already in 7 days you can say goodbye to 3.5 - 5 kg.

The main products of the diet of astronauts are meat, fish and poultry. The complement is dairy products, as well as vegetables with a low starch content. Dishes for a daily diet are selected based on an assessment of their carbohydrate contents. The author of the diet has developed a special system of estimates of products in conditional units (u.), In which 1. e. \u003d 1 g of carbohydrates.

In order to lose weight, no more than 40 units should be consumed daily. To keep the weight obtained, you cannot go beyond 60 points per day.

Carbohydrate content table

Examples of diet menu of American astronauts

All drinks are consumed without adding sugar.

Monday:

• Breakfast: 40 g of sour cream (2 cu), 100 g of home cottage cheese (3 cu). 1 thin pancake (8 cu). Wonderful natural coffee (0 cu).
• 2nd breakfast: 100 g of strawberries or raspberries (8 cu).
• Lunch: 300 mls of acidic cabbage with spicy herbs and without potatoes (6.6 cu), chicken a meatball with spinach (3.5 cu).
• Dinner: 200 g of pork choppers with vegetables, grilled (4 cu) and 100 g of fresh cherry tomatoes (3.8 cu).

Total: 38.7 cu

Tuesday:

• Breakfast: 250 g of an omelet with mushrooms (6 cu), a piece of solid cheese (2 cu). Green tea (0 cu).
• 2nd breakfast: peach (9 cu).
• Lunch: 200 g of baked chicken breast with herbs (0 cu), 200 g of cucumbers salad with the addition of olive oil (6 cu). Black tea without sugar (0 cu).
• Dinner: 200 g of the beefsteks (2.5 cu) and 200 g of stewed vegetables (10 cu). A cup of unsweetened green tea (0 cu).

Total: 35.5 cu

Wednesday:

• Breakfast: 2 eggs of a Pashot (2 of the same), a slice of lean ham (0 u.) And 100 g of cottage cheese 9% (2 y.). Green tea (0, e.).
• 2nd breakfast: 100 g of cottage cheese and 50 g of strawberries (5.5 u.).
• Lunch: 300 g of meat hodgepodge (5.1 well). Bulgarian pepper (100 g) with vegetable oil (5th, e.).
• Dinner: 200 g of a boiled bream (0, a.), A salad of cucumber and Beijing cabbage (4.8 of the U.). 100 ml of kefir (4.1 well).

Total: 32.2. e.

Thursday:

• Breakfast: icing of two eggs and tomato (4.7 u.), A slice of cheese (1, u.) Green tea (0, u.).
• 2nd breakfast: 100 ml of yogurt (2.6 %) and 50 g of melon pulp (8.3 cu).
• Lunch: 200 g of soup from the salmon (4 at.). 100 g baked eggplant (4.5 u. E.).
• Dinner: 100 g of boiled shrimp (0 at), 200 g of spinach salad and boiled eggs (2.7 u.).

Total: 25.2 u. e.

Friday:

• Breakfast: 50 g of Caesar salad with chicken and egg (3rd.). Natural coffee (0 u.).
• 2nd breakfast: 100 g of orange (8th of.).
• Lunch: 200 g of grilled turkey fillets (0. 100 g of white cabbage salad, carrots and cucumbers with vegetable oil (6th, e.).
• Dinner: 200 g of beef with cranberries (1.4 u.), 150 g of salad of fresh tomatoes and cucumbers (5th, one).

Total: 23.5 y. e.

Saturday:

• Breakfast: 100 g of chicken liver and 50 g of Bulgarian pepper with butter (3.5 u. E.). 100 g of Brynzes (0, u.). Black tea (0, e.).
• 2nd breakfast: 100 g of cottage cheese and 50 g of an apple (7th.
• Lunch: 200 ml of ears (4th. B.). Omlet with mushrooms (6.5 u.).
• Dinner: boiled egg (1.5 u. E.), 200 g of canned champignons (2th.).

Total: 24.5 y. e.

Sunday:

• Breakfast: 200 g of boiled shrimp (0 at.) And 100 g of sauerkraut (4.4 u.).
• 2- Breakfast: 100 g of liver salad (3.2 of it.).
• Lunch: 250 ml of oxalic soup (7.3 of the same), 200 g of boiled fish (0.
• Dinner: 250 g of steak on grill with fresh herbs (2 u.). 100 ml of yogurt (2.6 %) and 50 g of apple (8.5 cu).

Total: 25.4 u. e.

American diet menu - examples of diet

Mandatory elements of the daily diet are fresh fruits and vegetables, low -fat varieties of meat and/or fish, as well as low -fat dairy and fermented milk products. For each menu, the presence of snacks (1 lunch and 1 afternoon snack) is allowed. You can satisfy hunger with a glass of low -fat kefir or yogurt with lean cookies or 1 bread, fruit jelly, tea without sugar.

American diet menu 7 days

Monday:

• Breakfast: boiled egg (boiled boiled or soft). Herbal tea with croutons. 1-2 fresh apples or orange.
• Lunch: low -fat cottage cheese (no more than 60 g), tomato and 100 g of boiled fish.
• Dinner: 100 g of boiled meat. Green vegetables and salad leaves sprinkled with lemon juice.

Tuesday:

• Breakfast: omelet, toast. Ginger or green tea with milk. Fruits.
• Lunch: 150 g of veal liver. Stewed or steamed vegetables. A glass of low -fat kefir.
• Dinner: fresh vegetable salad of tomatoes, carrots and white cabbage, seasoned with a tablespoon of olive oil. A piece of low -fat ham (50 g) with bran bread. 50 g of cottage cheese.

Wednesday:

• Breakfast: a soft or screwed egg, crouton. Tea with milk. Apple or orange.
• Lunch: 200 g of baked meat. Fresh vegetable salad seasoned with vegetable oil with lemon juice. calf liver. Tomato juice and bread.
• Dinner: boiled squid (100 g). Tomato with green onions and Bulgarian pepper. 100 g of cottage cheese with greens. Kisel.

Thursday:

• Breakfast: boiled egg. Toasts with herbal tea. Ugly fruits.
• Lunch: 200 g of boiled fish. Portion (150 - 200 g) stewed spinach. Carrot. Groves with green tea.
• Dinner: lean meat (200 g). Celery with lemon juice. Apple and low -fat yogurt.

Friday:

• Breakfast: Egg Pashot. Tsikoria with milk and toast. Ugly fruits.
• Lunch: steam meat cutlets (200 g) and 1 baked potatoes. A salad of tomatoes, cabbage and carrots with a tablespoon of olive oil. Bread. Berry fruit drink.
• Dinner: 150 g of baked fish. Steamed vegetables. Apple and pear (1 pc). A glass of low -fat kefir.

Saturday:

• Breakfast: soft -soft egg. Toasts with green tea. Ugly fruits.
• Lunch: 150 g of liver. Stewed vegetables. 50 g of cottage cheese. Surgery bread. Compote.
• Dinner: 200 g of boiled beef. Leave leaves with tomato, radish and carrots. Dietary bread. Yogurt and apple.

Sunday:

• Breakfast: boiled boiled egg. Groves with green tea. Ugly fruits.
• Lunch: 100 g of cottage cheese with herbs. A portion of baked fish with vegetables. 2 pieces of dark dried bread. Freshly squeezed fruit juice.
• Dinner: 100 g of lean ham with an egg Pashot. Fresh vegetable salad with the addition of greens (200 g). Apple. Kefir.

American diet menu 13 days

Monday (1 day):

• Breakfast: fresh vegetables, herbs and toasts. A teaspoon of jam or honey for herbal tea. 1 tangerine or orange.
• Lunch: Baked turkey. Vegetable salad with the addition of olive oil.
• Dinner: steamed fish. 100-150 g of boiled potatoes. Vegetable salad.

Tuesday (2 and 13 days):

• Breakfast: 100 g of boiled chicken fillet. Toasts. 0.5 grapefruit.
• Lunch: 2 eggs of a soft -boiled celery. Toasts with low -fat ham. A cup of tea or compote.
• Dinner: chicken cutlet with stewed vegetables. Kefir.

Wednesday (3 and 12 days):

• Breakfast: low -fat cottage cheese with a pair of bread. Apple. Tea.
• Lunch: 200 g of boiled lean beef. A piece of black bread. 1 pear or orange or grapefruit.
• Dinner: boiled, screwed egg. A crouton with low -fat ham. 1 tomato.

Thursday (4th and 11th day):

• Breakfast: a portion of muesli with fat -free milk. Apple.
• Lunch: 50 g of boiled rice with chicken or turkey meat (100 g). Leaves of salad, greens and tomato seasoned with olive oil. Mandarin or orange.
• Dinner: boiled fish (200 g) and a salad with tomatoes, feta cheese and herbs. Apple.

Friday (5th and 10th day):

• Breakfast: two toasts with a spoonful of jam. Herbal tea.
• Lunch: 200 g of steam cutlets with chicken and carrots. 1 baked potatoes. 1 grapefruit.
• Dinner: 100 g of lean ham. Cabbage salad with carrots and olive oil. 1 bread. Apple.

Saturday (6th and 9th day):

• Breakfast: 50 g of cottage cheese. Jam's toast. Green tea.
• Lunch: 200 g of fish on grill. Stewed vegetables. Orange.
• Dinner: 200 g of seafood. Fresh vegetables. Apple.

Sunday (7th and 8th day):

• Breakfast: eggpot and toast. Half a glass of milk.
• Lunch: 150 g of liver.  Fresh vegetables. Mandarin.
• Dinner: 200 g of beef or chicken. Vegetable salad. Orange.

American diet - reviews of losing weight

• Eugene: “There are many exhausting and not very diets behind him, but there was no particular result. I saw changes with the American diet. Yes, they are slow, but they are. Already parted with 6 kg. One of the personal achievements - began to be calm about the last meal at 5 pm. "
• Anna: "Sit" on the American hill. The most difficult were the first three days. Then everything went more smoothly. Managed to get rid of 7 kg. "
• Elena: “I am unhappy with the diet of American slides. There was little excess weight, but in the fasting days of the forces there was no strength at all. Moreover, after some time the weight has returned. "
• Luda: “I am satisfied with the diet (21 days). It took 10 kg. The main thing is not to deviate from the rules and not eat after 17:00. "