The diet with the beautiful name "6 sheets" is an expressive weight loss method developed by the Swiss nutritionist Anna Johansson and included in the list of officially recognized European Association of Nutritionists. The peculiarity of the 6-sheet diet is that, according to its creators, it is possible to get fast results in a relatively short time. Let’s figure out what "6 leaf diet" really is so effective and what can we do to lose the extra pounds?
Weight Loss in Six Days: A Six-Sheet Diet
The popular six-leaf diet was created by Anna Johansson, a Swedish nutritionist. It is based on the principles of separate nutrition and consists of six mono-diets, ie only one type of food should be on the menu every day. The diet is designed so that e. Protein days are replaced by carbohydrate days, which, according to the nutritionist, helps to get rid of extra pounds as quickly as possible. The main condition is that with this method of weight loss the menu every day, as well as the sequence of monodiets can not be changed.
Why a 6-sheet diet? Everything is quite simple: before observing it, the author offers to draw 6 sheets, mark each stage of the diet and make a flower from them, and then every day will destroy the step towards the cherished goal. According to the author, this will help motivate weight loss: Remove the next sheet every day, he can clearly see which segment has been passed and how much is still ahead.
Basic rules of leaf diet
Each weight loss technique has its own rules. The six-sheet diet is no exception:
- Meals may not be less than four, with breaks not exceeding four hours. The best option is two breakfasts (after some time), lunch, afternoon tea and dinner (preferably no later than six o'clock in the evening);
- You need to chew thoroughly in the process of consuming food. This will help enrich it with enzymes and improve the digestive process;
- Adhere to a drinking regimen. You can drink plain water (at least one and a half liters per day) and unsweetened green tea. It is forbidden to drink while eating, it is better to do it half an hour before or after eating;
- The amount of salt consumed per day in the menu should not exceed 5 g, that is about two thirds of a teaspoon. You can use fresh or dried herbs as spices.
Six sheets should be omitted in the diet process:
- All types of baked goods, except for two pieces of whole grain bread per day;
- All kinds of sweets, the list of which includes store and homemade confectionery, canned goods and jams, chocolate and all other products containing large amounts of sugar;
- Butter and vegetable oils;
- Canned food, smoked as well as fried foods, ready-made semi-finished products, fast food products;
- All kinds of coffee, sweet carbonated drinks, compotes, jellies, store-bought juices. On the last day of the diet (fruit) you can pamper yourself with a little freshly squeezed juice.
And the last rule: every day of weight loss, the menu can not contain products that are not included in the designated group.
The pros and cons of weight loss with a separate diet
The advantage of a leaf diet is:
- This will help you lose a few pounds in just one week;
- Alternating a mono-diet is easier to pass on than, for example, something that needs to be followed for several days;
- Frequent meals help weight loss to not feel hungry.
This technique is not without its drawbacks, namely:
- Such a rigid diet, like any other mono-diet, is stressful for the whole organism. In some products it is taken in excess, while in others it is clearly not enough, in other words - the balance of nutrients is disturbed;
- Protecting personal taste preferences. For example, some people do not like fish and eat it all day. This is a kind of psychological stress;
- The effectiveness of single feeding has not been fully proven. This is similar to the placebo effect: when a person believes that diet will help them lose weight, it can work. He does not believe - he runs the risk of joining the ranks of participants in the experiments, which did not help in a separate weight. By the way, scientists from the Weizmann Institute in Israel conducted a study that found that different human bodies have different reactions to different foods. Consequently, the outcome of the diet may be different;
A study of the direct effects of dietary components on the human body was also conducted by scientists at the University of Colorado in 2016.
But the main disadvantage of the express diet is that such techniques can not change a person's attitude to food. It will help you lose weight, but do not rule out the cause of their appearance.
6 petal diet daily menu
If you start the weight loss process on Monday, it could be like this:
- Monday: Fish menu
On the first day, the diet should be only fish. Seafood can be cooked, baked in the oven or steamed. To improve the taste it is permissible to add small amounts of herbs or natural spices. Pleasant moment - the use of fatty fish is allowed.
The menu for any day of the diet should consist of the first and second breakfasts, for lunch, afternoon tea and dinner (hereinafter we will mark them with numbers).
on Monday:
- Boiled fish;
- Oven-cooked fish;
- Fish soup without vegetables, with a bit of herbs;
- Steam fish;
- Cooked crayfish or seafood (squid, shrimp).
- Tuesday: Vegetables
Like fish, vegetables can be cooked in the oven and steamed, as well as boiled. Do it all without butter, cream and other products that make the dish more delicious.
Menu:
- Boiled potatoes as well as shredded white cabbage.
- Broccoli or cauliflower from a double boiler (you can combine both types of cabbage in one dish). Vegetable onions cooked in oil. You can put greens.
- Baked pumpkin slices or mashed celery root. You can add fresh vegetables - carrots, cucumbers, sweet peppers.
- Baked vegetables. The dish can be replaced with fresh vegetables such as cabbage or carrots.
- Wednesday: Chicken
The middle of the diet is often the most difficult, both physical and mental. Protein will help with apathy in breaking down weight loss plans.
Sample menu for this day:
- Boiled breast fillet.
- Low-fat drum baked in the oven.
- Chicken soup (drain the first broth) without adding meat and vegetables.
- Steamed chicken thighs without skin.
- Boiled breast bone (remove skin).
- Thursday: Cereals
On this day it is allowed all kinds of grains without oil, boiled in water.
Fourth day menu:
- Steamed buckwheat, pre-cooked in the evening.
- Rice porridge.
- Millet porridge.
- Oatmeal.
- Buckwheat porridge.
- Friday: Cottage cheese
The diet of this day should include only cottage cheese and one glass of skim milk.
Recommended menu:
- Low fat cottage cheese without any additives.
- Salted cottage cheese.
- Cottage cheese and half a cup of skim milk.
- Fresh cottage cheese.
- Cottage cheese and remaining milk.
- Saturday: Fruit Day
Only fruits, ideally raw, are allowed on this day.
Menu:
- One banana (large).
- Apples and citrus fruits.
- Banana or kiwi.
- Any fruit (preferably in seasonal and reasonable quantities).
- Grapefruit
On this day, in addition to water and sugar-free green tea, you can pamper yourself with fresh fruit juice.