The "6 Petals" diet was introduced to the world by the Swedish nutritionist Anna Johansson, who spent years developing an effective program that allows you to lose excess weight in a short period of time.Following the recommended rules, they lose up to 2-5 kg in a 6-day cycle.It is worth noting that the diet is approved by the Association of Dietitians as a food plan that has a beneficial effect not only on the metabolic rate, but also on the general condition of the person.
What is the diet based on?
The system itself is a combination of 6 meals.Each duration is 24 hours.It is necessary to adhere to the specified order, otherwise even strict adherence to the diet will not bring any benefit.
To avoid confusion, Anna Johansson advises to use a visual method - cut a daisy with 6 petals, painted in different colors, from cardboard.The name of each day is written on the petals and the arrangement is attached in a conspicuous place, for example, on the door of the refrigerator.
Having finished the daily mono-diet, the corresponding petal is torn.Thus, it is impossible to confuse the series.In addition, those who lose weight see how much effort has already been put into losing weight and this improves their psychological mood.
How does the 6 petal diet work?
The effectiveness of the mono-diet "6 petals" is based on the characteristics of digestion.
There are several principles that allow you to part with the hated kilos:
- First of all, the result is ensured by the use of fasting days.This allows you not to mix poorly combined products and reduce the risk of adipose tissue accumulation.If you neglect this rule, the nutrients entering the body will not have time to digest, the metabolic rate will slow down and fat deposits will become inevitable.
- The body creates a kind of nutrient reserves.Supplies are used as needed.If in the morning the body receives only fish, it experiences a lack of certain chemical elements that are spent on replenishing the energy balance.The fish is overcooked, but the necessary substances are not provided.As a result, you have to look for other sources of energy, which become fat reserves.As a rule, the breakdown of fat begins in the middle of the day.
- Another principle of the diet is based on alternating protein and carbohydrate intake.It is believed that this approach ensures 50% of the success of the diet, as it allows you to trick the body into breaking down fat without feeling energy starved.Of course, part of the fat comes with food, but the same fish contains poly- and monounsaturated compounds that are assimilated by the body and are not stored in "storage areas".
Thus, six days on mono-diets allow you to lose weight by breaking down excess fat, without causing any discomfort to the body.
sequence of "petals"
It is very important to stick to your diet plan.The first day of the horseshoe diet is protein, followed by carbs, then protein again, etc.
The series of mono-diets suggested by the author:
- 1 - fish?
- 2 – vegetables?
- 3 – chicken?
- 4 – cereals.
- 5 – cottage cheese;
- 6 - fruits.
This selection is based on the effect of each individual product.
| petal | Action |
| Minnow | It prepares the body, saturates it with Omega-3 fatty acids and easily digestible proteins.The caloric content of the products is low, but energy hunger does not appear |
| Vegetables | It reduces the caloric content of the daily diet, while simultaneously enriching the body with carbohydrates of plant origin.As a result, the amount of energy spent digesting food exceeds the amount of calories consumed.Therefore, the body is forced to replenish energy by breaking down its own fat stores. |
| Chicken | Since the body did not receive animal protein on the last day, dietary meat consumed throughout the day is used to strengthen muscle tissue - no fat deposition occurs |
| Cereals | Digestion is difficult, since the crops have a dense shell.Therefore, the body is forced to spend a lot of energy on digestion.And in order to do this, one must inevitably turn to fat reserves, because the carbohydrates contained in cereals are used to cover the deficiency of glycogen, which is necessary for proper functioning. |
| cheese curds | During dieting, minerals are lost.Cottage cheese contains a complex of elements that can compensate for the deficiency.In addition, the product's protein is low in calories and is completely converted into amino acids during processing.Faced with a lack of glucose for energy production, the body turns again to fat stores |
| Fruity | The last day is characterized by the arrival of polysaccharides, which are quite difficult to digest and require a significant amount of energy.To deal with hard-to-digest ingredients, the body draws additional energy by breaking down adipose tissue |
An interesting detail: the author does not limit the amount of food consumed during the day.But usually nutritionists recommend eating no more than 500 g of fish, chicken and cottage cheese, 1500 g of vegetables and fruits and 200-300 g of dry cereals.
Basic rules of nutrition
It is important not only to observe the correct sequence of fasting days, but also to prepare and consume food correctly:
- Fish and meat can be boiled, steamed or baked.
- Vegetables are eaten raw, boiled and roasted.
- During the curd stage, you can drink milk with a moderate fat content.
- On any day of the diet, drink unsweetened green tea and herbal teas.During the last 24 hours, along with fruit, fresh juices are also consumed.
- The dishes are prepared without oil, animal and vegetable.They give up sugar.
- Take food in small portions, carefully chewing each piece.
- Do not wash food with liquids!Drinking is only allowed between meals.
If there are significant layers of fat, you may not be limited to 1 course.It is allowed to resort to this method of losing weight 4 times at short intervals, for example, 1 week.When you want to lose weight as quickly as possible, take a break for 1 day, during which you can return to your usual food, excluding sweets and flour products from your diet.
If you need to get rid of significant fat deposits, the complex of 4 courses can be repeated a month after its completion.
Approximate menus and recipes for the "6 petals" diet for a week
For some, dietary intake may seem limited.But in fact, you can significantly diversify the menu by resorting to different recipes for food preparation.
1. FISH
Allowed to use:
- Dietary varieties of fish with a fat content of 0.2-4% - pike perch, tuna, round, ide, cod, trout.
- With an average fat and protein content of 4-8% - carp, pink salmon, sea bass, horse mackerel.
- With a fat content of 8% - salmon, halibut, eel, herring, mackerel, sturgeon.
You can combine diet fish with plenty of fatty fish throughout the day.The menu is varied with seafood - squid, mussels, prawns.
| Power supply mode | Menu |
| First breakfast 08.00 | Boiled fish, lightly salted with a little seasoning |
| Second breakfast 11.00 | Baked with herbs and lightly salted |
| Lunch 14.00 | Ukha, containing fish and strong broth |
| Afternoon tea 17.00 | Steam, add spices to taste |
| Dinner 20.00 | Lightly salted, boiled |
Recipes:
- For a couple.Add a little salt to the fillet, place it in a double boiler, cover with parsley or dill.
- In the oven.Cover the fish with a mixture of chopped garlic, herbs and salt.Wrap in aluminum foil and put in the oven.
- Soup.The fillet is boiled, ground in a blender and poured with broth to the desired consistency.Season with herbs.
Between meals, you are allowed to drink fish broth and green tea without sugar.
2. VEGETABLE
Use minimal salt and spices for cooking.It is forbidden to fry materials.
| Power supply mode | Menu |
| First breakfast 08.00 | Grate 2 carrots on a medium grater |
| Second breakfast 11.00 | Boil the peeled tubers, melt, dilute with potato stock to make a puree |
| Lunch 14.00 | Cook your favorite vegetables |
| Afternoon tea 17.00 | Bring to readiness in a steam bath |
| Dinner 20.00 | It is eaten raw |
Recipes:
- In a deep pan, add the onions and grated carrots without adding oil.Cut the tomatoes, eggplants and peppers into cubes.Add vegetables to the pot, add some water and add some salt.Simmer until the ingredients are soft.
- Boil 500 g of chopped tomatoes.Add some grated garlic and salt to the dish.After 10 minutes, add water - its volume depends on the desired consistency.Season with basil and mix with a blender.
- Broccoli is boiled in salted water with herbs.Season the cabbage heads with lemon juice.Sprinkle with herbs.
Fresh vegetable juices and unsweetened green tea are used as drinks.
3. CHICKEN
Pay attention to the fillet - this is the most dietary part of the chicken carcass.Before cooking, remove the skin from the meat, which contains a decent amount of fat.If this rule is neglected, there will be no benefit.
| Power supply mode | Menu |
| First breakfast 08.00 | Boiled breast |
| Second breakfast 11.00 | Fillet wrapped in aluminum foil, seasoned, baked in the oven |
| Lunch 14.00 | Soup with a significant amount of meat and herbs.Flavored with spices |
| Afternoon tea 17.00 | Grilled |
| Dinner 20.00 | We boil delicious pieces of fillet |
Recipes:
- Grind the chicken breast, beat in the egg and salt.Mix the minced meat with chopped herbs.Small cutlets are formed, which are then steamed.
- Sprinkle the fillet with a small amount of salt and sprinkle generously with herbs.Wrap in aluminum foil and bake in the oven.
- Cut the meat into cubes or strips and lightly salt.Transfer to a pan and sprinkle with herbs.Simmer for a few minutes adding a little water.
It is allowed to supplement the menu with a glass of low-fat chicken broth.It is recommended to drink green tea between meals.
4. CEREALS
The grain day of the "6 Petals" diet includes a diet full of grains, whole grain bread, sprouted grains and bran.
| Power supply mode | Menu |
| First breakfast 08.00 | Boil the sprouted wheat |
| Second breakfast 11.00 | Buckwheat is cooked in water with spices and a little salt. |
| Lunch 14.00 | Boiled rice.It is better to take unsteamed cereals, as they contain more useful microelements |
| Afternoon tea 17.00 | Oatmeal cooked in water.The addition of 50 g of seeds or nuts is allowed |
| Dinner 20.00 | Buckwheat porridge flavored with herbs |
Recipes:
- Boil sorted and well-washed buckwheat in salted water.Grind in a blender, adding herbs.The mixture is formed into cutlets, which are baked in the oven.
- Steam the oatmeal with boiling water and leave it for a quarter of an hour.Nuts or plums are added to the porridge for taste.
- For 150 grams of oatmeal, take 1 tbsp.low fat milk.Add the vanilla and baking soda to the mixture with the tip of a knife.Cookies are formed from the puffed mixture and baked in the oven.
The menu is varied with herbal teas and homemade kvass.
5. COOK
If pure cottage cheese is not interesting, season the material with low-fat sour cream and cinnamon.The product cannot be sweetened.
| Power supply mode | Menu |
| First breakfast 08.00 | Cottage cheese with a fat content of up to 5%.You can season it with natural yogurt that does not contain sweeteners, dyes or preservatives. |
| Second breakfast 11.00 | Soften the "thickness" of the product with a small amount of low-fat milk |
| Lunch 14.00 | Only cottage cheese |
| Afternoon tea 17.00 | Repeat the lunch plate |
| Dinner 20.00 | "Naked" cottage cheese |
Recipes:
- Add 1 egg and 1 tablespoon to a packet of low-fat cottage cheese.large.semolina.Knead the mixture well and form small cakes.Each one is dipped in a mixture of cinnamon and semolina.Bake in the oven.
- Knead 1 package of cottage cheese, 1 egg, 1 tbsp.large.semolina, 5 tbsp.large.yoghurt.Add raisins, cinnamon or vanilla to taste.The dough is divided into pieces and baked in a double bowl.
- Grind the cottage cheese and half a cup of ready coffee with a blender.Beat until you get an appetizing foam.
During breaks they drink green tea, 1 glass of milk is allowed.
6. FRUIT
You can eat it raw or in the form of smoothies and salads.It is good not to rely too much on bananas and grapes, which contain a lot of sugar.You should consume more citrus fruits and apples, which contain a significant amount of fiber.
| Power supply mode | Menu |
| First breakfast 08.00 | 2 red apples.A small cup of coffee is allowed |
| Second breakfast 11.00 | 1 banana |
| Lunch 14.00 | Orange with grapes |
| Afternoon tea 17.00 | Anemone with pineapple |
| Dinner 20.00 | 2 green apples |
Recipes:
- Chop the pineapple and mango and mix with a blender.Add mint leaves to the smoothie.
- Grate the raspberries and sprinkle the puree with sugar.
- Favorite fruits are cut into cubes and mixed.Season the salad with salt and pepper with lemon juice and 1 liter.natural honey.
The menu is complemented with green tea and fresh fruit juices.It is best to avoid physical activity on the last day.
Stop dieting
Unfortunately, after completing a diet course, those who lose weight begin to indulge in forbidden foods, as a result of which the weight lost with such difficulty quickly returns.
To avoid this, you need to come off the diet gradually, gradually adding other ingredients to your diet.It is important to avoid sweets, flour, fried and fatty foods in the first days.Possible physical activity will support weight loss.
Contraindications
The diet has a number of contraindications:
- stomach ulcer;
- kidney disease;
- chronic pathologies of the liver.
- diabetes mellitus;
- cardiovascular problems;
- pregnancy, breastfeeding.
You should not resort to a diet for diseases that require adherence to a strict diet.
Compared to most diets, "6 petals" is considered superior, since a person who loses weight does not experience hunger.However, before turning to it, you should consult a doctor to identify possible contraindications.