Ginzburg's pulse diet: basic principles, menu, description of modes

Brief description of the diet . Type: low calorie, low fat. Duration: up to 3 months. Results: up to 18 kg. Difficulty: low.

The Ginsburg Diet is known for its unusual approach to weight loss. There are practically no prohibited foods in it, and it allows you to eat your favorite sweets, even at night. It is not suitable for those who are looking for ways to urgently lose weight, because it stretches out this process over time so that the lost kilograms do not return later. A very interesting technique that is worth trying.

What does "impulse" mean?

The author of this system is Doctor of Medical Sciences, famous Russian nutritionist Mikhail Ginzburg. She is certified as a cardiologist, endocrinologist, psychiatrist and psychotherapist. To this day, he continues to publish books dedicated to correcting excess weight and maintaining normal weight. Particularly popular is his practical guide “Down with Diets!”, in which he describes in detail what a pulse diet is.

Practical guide by Dr. M. Ginzburg “Down with diets!”

It is based on alternating 2 nutrition modes: maintenance and unloading. Their tasks are completely different, which ensures the emergence of impulses for intensive weight loss with its subsequent maintenance. The nutritionist himself compares such a system with a staircase leading down (to weight loss): you lost a couple of kilograms (went down a step) - you fixed yourself (stood on it for a while) - and so you need to go down until the numbers on the scales satisfy your ambitions.

Maintenance mode

Involves compliance with 10 “wonderful” rules (given below). Moreover, you cannot force yourself to adhere to them through force: this way of life must be accepted and loved, otherwise there will be no results.

Unloading mode

You can move on to it only after you have fully mastered the supporting one. The goal is to minimize daily calorie intake without suffering or discomfort. Ginsburg suggests using dietary modifiers for this - weight loss cocktails. In his book, such a one-day fast is called a “fasting midday”, since dinner is not excluded.

10 “wonderful” rules

Ten rules that Ginsburg called “wonderful”, as they allow you to make food less fatty and high in calories while fully maintaining satiety and taste. These are the basic principles of his diet.

Reduce the fat content of products as much as possible (methods are described in the “Recommendations” section).
Reduce your consumption of sweets.
Do not give up your favorite treats (cakes, sweets, chocolate, chips, etc.), but eat them after dinner, on a full stomach, stretching out the pleasure - this way the amount of food eaten will be minimal.
Make multi-component dishes: put on a plate a small piece of chicken, a spoonful of buckwheat, chopped half of a baked potato, a little lecho and green peas, sliced vegetables on Iceberg leaves. According to Ginsburg, this restaurant approach to food will make meals more nutritious.
Tasting dishes - trying every slice and enjoying the taste.
Make meals frequent (up to 8 times a day).
Reduce portion sizes.
Increase your consumption of foods containing dietary fiber.
Follow the pre-meal rule: 15 minutes before the main meal, eat something (a slice of bread, a slice of apple, a plum) to curb your appetite.
Reduce alcohol consumption.

Ginzburg addressed his diet to the following categories of the population:

children and teenagers;
pregnant women;
nursing mothers;
office workers leading a sedentary lifestyle;
for those who are actively involved in fitness.

Since the pulse diet offers a balanced diet and gradual weight loss, it has virtually no contraindications. Diabetics (sweets are not prohibited) and people with kidney failure (on fasting days the condition may worsen) need to be careful.

Before losing weight, it is recommended to consult a doctor. Or write to M. M. Ginzburg himself, whose contacts are on many sites.

Advantages and disadvantages

Advantages:

effectiveness: approximately 1.5 kg is lost in 1 week;
slow weight loss is a guarantee of health safety;
the skin and muscles have time to adapt, which eliminates the appearance of stretch marks;
weight loss mixtures that Ginzburg recommends (such as “Doctor Slim”) reduce the time for preparing dishes;
the varied menu never gets boring;
it is allowed to eat sweets;
easily tolerated due to lack of hunger;
the functioning of the gastrointestinal tract improves;
fasting days allow for regular cleansing of the body.

Flaws:

duration;
within 3 months a lack of fat may become apparent;
there is always a risk of getting carried away with permitted sweets before bed;
it takes too long to get used to the “wonderful” rules;
at stage I you need to calculate the amount of fat consumed;
you need to spend money on weight loss cocktails.

Description of stages

Mikhail Ginzburg's diet involves several modes and stages, for each of which he offers an approximate menu and gives useful recommendations.

Maintenance mode

Stage 1. Low fat

Reduce your daily fat intake to 20 g per day.
We eat almost everything (except for very fatty foods and alcohol), but gradually reducing the size of our usual portions.
We are trying to implement 10 “wonderful” rules into life.

Sample menu for stage I:

Stage 2. Pulse

Entry into the diet (stage I) is completed. Now comes the phase of active weight loss (we are finally starting to go down one step on the Ginzburg ladder):

We exclude sweets and simple carbohydrates.
We consume as much fruit as possible (preferably seasonal).
We include weight loss cocktails on the menu.

Sample menu for stage II:

Unloading mode

Fasting afternoons are held 2 times a week. For the first 2 weeks they need to be kept on a gentle regimen, and then you can switch to a full-fledged hunger strike.

Sample menu for a fasting afternoon (gentle mode):

Sample menu for a fasting afternoon with Doctor Slim products:

The duration of the diet is determined individually, but approximate periods may be as follows:

Stage I of the maintenance regime - from 2 weeks to 1 month;
Stage II of the maintenance regime without fasting afternoons - from 2 weeks to 1 month;
alternating unloading and maintenance regimens - from 1 to 2 months, until weight normalizes.

After 3 months of the diet, you should temporarily (at least 3-4 weeks) switch to a normal diet to make up for the fat deficiency, and then you can repeat the weight loss scheme again.

Ginsburg Diet Pulse

The Ginsburg Pulse Diet was developed by a professional nutritionist, Doctor of Medical Sciences.
Mikhail Ginzburg conducted clinical trials of his invention, and achieved a 5-10% reduction in body weight in just a month in the test group. The peculiarity of this weight loss scheme is that it is based on the usual diet of a Russian, contains affordable products and teaches you how to eat properly. The only “minus” is that you will have to spend some time learning how to cook without additional fat. The Ginsburg diet is designed for long-term use and can be used even by pregnant or lactating women. Let's consider the basic principles of the diet from Dr. Ginsburg.

Dr. Ginsburg's Pulse Diet: Principles

First of all, you don't need to fast or be in a fasting phase all the time. You must focus on your well-being.

If your appetite is increased, you should eat a normal low-fat diet.
Do you feel ready for the active phase? Switch to a weight loss diet.
Well, on those days when you can limit yourself to a very small amount of food, you can add a fasting diet.

Many articles about the Ginzburg impulse diet say that it is necessary to arrange fasting days. Mikhail Ginzburg in his numerous books says that at the initial stage, a regular low-fat diet and reasonable portion control are quite enough. Then you can connect more strict plans, but only if it is really necessary

Low-fat nutrition on the diet of Mikhail Ginzburg

Low-fat nutrition refers to any diet in which fat intake is reduced to 20 g per day. You can eat whatever you want, but you should control portion sizes, gradually include vegetables and fruits in your diet, and reduce the share of processed foods and convenience foods.

On a low-fat diet, small portions of sweets are allowed. You can allow yourself 30 g of marshmallows or marshmallows per day, and also treat yourself to a spoon or two of natural honey or cane sugar.

Ideally, you should not give up meat and dairy products, but you should learn to choose low-fat options. You can eat cottage cheese with fruit puree, but you should avoid artificially sweetened yoghurts and curds.

Per day you should consume at least 5 servings of vegetables and fruits without butter and cream, 2 servings of porridge, 2 servings of protein sources and 1-2 dessert spoons of olive or other vegetable oil. You should be careful with baked goods and desserts, since it is usually not possible to adequately calculate how much fat they contain.

A sample Ginsburg diet menu for the day looks like this:

Breakfast: a portion of oatmeal with water, half a banana, 100 g of low-fat yogurt. Second breakfast: 100 g low-fat cottage cheese plus an apple Lunch: vegetable soup without “frying”, steamed chicken cutlet, half a serving of buckwheat or brown rice. Afternoon snack: 4-5 dried apricots plus yogurt or cottage cheese. Dried fruits can be replaced with marshmallows or marshmallows. Dinner: a portion of lean fish plus a vegetable salad with a dressing of oil and lemon juice.

Ginsburg's pulse diet: active weight loss stage

During active weight loss, you should reduce the amount of simple carbohydrates in your diet. You should strive to completely eliminate any sweets other than natural fruits. It is preferable to eat apples and pears rather than bananas and grapes. At this stage of the impulse diet, Mikhail Ginzburg recommends replacing breakfast with the Doctor Slim protein-carbohydrate shake, and drinking half a serving of the drink before lunch and dinner to avoid hunger attacks.

Calorie content and nutritional value of one serving of Doctor Slim cocktail:

Protein, g, not less – 6.5; Fat, g, not more than – 0.2 Carbohydrates, g, not less than – 6.0 Calories, kcal – 50.9

However, it is not at all necessary to buy a cocktail; you can get by with a “shake” of half any fruit and 50 g of 0% fat cottage cheese.

The rest of the time, preference should be given to the combination of “lean meat or fish plus vegetables.”

The menu for the active weight loss stage on the Ginsburg diet will be something like this:

Breakfast: Doctor Slim (or 50 g of cottage cheese with half a piece of fruit) coffee without sugar (you can add a little skim milk). Second breakfast: a serving of Doctor Slim. Lunch: vegetable soup with vegetable broth, 150 g of steamed chicken breast, 1/2 serving of Doctor Slim is allowed before lunch. Afternoon snack: a portion of Doctor Slim (or cottage cheese with half a fruit). Dinner: a serving of fish or seafood plus 200-300 g of vegetables in any form, before dinner - 1/2 serving of Doctor Slim. Before bed: if you feel hungry, you can eat a vegetable salad without oil, a slice of bran bread, a portion of Doctor Slim.

Fasting days

A fasting day on impulse nutrition is 2-4 servings of Doctor Slim cocktail or an equivalent amount of cottage cheese with fruit plus 3 servings of vegetables of approximately 200-350 grams each.

Water is not limited at every stage of Dr. Ginzburg’s diet; you should drink it as soon as you want. You can also drink coffee or tea, but only without sugar.

This is one of the gentlest and most effective diets, complement it with walking or other exercises that bring you pleasure and do not overload the body, and you will see results in just 1-2 months. The diet teaches you how to eat portioned meals correctly and will allow you to lose weight without experiencing bouts of hunger.

Fitness trainer Elena Selivanova - especially for.

Recommendations

The tips below are taken from Ginsburg's book, Down with Diets!

BJU ratio

The amount of protein foods and foods containing dietary fiber in the diet cannot be reduced. Ginsburg offers 6 ways to reduce fat in your diet:

Eat more lean foods: replace meat with fish and milk, do not add fried foods to soups, give preference to boiled and stewed dishes rather than fried ones.
Use less fatty products among analogues: take low-fat cottage cheese, not 9%, dumplings - without adding lard, light mayonnaise, etc.
Reduce the fat content of the dish during its preparation: remove fatty layers from the meat, use a minimum amount of oil for frying, skim the foam from the surface of the broth.
Gastronomic trick: reduce the fat content of the dish while eating it: cut off the fat from the meat, remove the skin from the chicken, do not put mayonnaise or sour cream in the soup.
Hedonic technique: eat fatty foods as slowly as possible, prolonging the pleasure - this will ensure faster satiety, which means the size of the portion eaten will be minimal.
Information technique: carefully read food labels at the stage of purchasing them and choose the least fat ones.

A clear example of how the second technique works as part of a pulse diet:

Cocktails

As part of the maintenance regimen, weight loss cocktails should be drunk 15 minutes before main meals and instead of lunch and afternoon snack (5 times in total). Moreover, Ginzburg does not insist on their mandatory use, leaving the right of choice to its users.

Fasting afternoons - know-how diets. Since the main process of spending fat reserves occurs during the day, you should fast until dinner. Before it you need to have time to drink about 4 servings of cocktail. But in the evening you can allow yourself some low-fat foods. If you really want to eat during the day, do not deny yourself vegetables (but no more than 800 g) and bread (3-4 pieces).

Scheme of the fasting regime of the day according to Ginzburg:

A serving of a cocktail is required 15 minutes before dinner - this will help reduce your appetite. Before going to bed, you can eat an apple or a bun.

Ginsburg recommends using Doctor Slim cocktails, but does not insist on this particular brand. He gives advice on how to choose the right and healthy drink that is suitable for his diet:

Buy only in pharmacies.
Per 100 g of dry mixture there should be a maximum of 10 g of fat.
For 1 g of protein - no more than 1.5 g of carbohydrates.
Don't chase expensive brands.

Other cocktails for weight loss: homemade / pharmacy.

Sport

Ginsburg says his diet does not involve intense training. He suggests replacing them with healthy walking, which:

is not as stressful for the body as running;
consumes energy released from broken down fat;
uses most muscles;
allows you to easily dose the temp.

As an alternative he suggests:

cycling;
skiing;
aerobic exercise equipment;
simple exercises that can be easily performed at home;
walking up the stairs;
Nordic walking;
health running.

Possible meal schedule

Low-fat diet

The impulse diet involves reducing fat to 20 g of daily intake during a period of eating based on low-fat foods. Any food is allowed, but it is necessary to monitor the amount of fat, and also limit the consumption of fast food. Fats in this category of products are more difficult to digest. Gradually, fruits and vegetables are included in the diet. Fermented milk products are also allowed: kefir, unsweetened yogurt, cottage cheese. You can afford marshmallows or marshmallows, honey (30 g)

During the day you need to consume 5-6 small servings of vegetables and fruits, two servings of cereals cooked in water, dessert marshmallows or dried fruits. Sweet pastries, cakes, etc. should be avoided.

Sample menu for the first stage of the diet for one day

Breakfast consists of oatmeal with water, one grapefruit, kefir or low-fat yogurt. Lunch: 100 g low-fat cottage cheese and an apple. Lunch: vegetable soup with minimal addition of vegetable oil, boiled buckwheat or brown rice, a piece of boiled chicken fillet. Afternoon snack: cottage cheese with dried fruits. Dinner consists of boiled lean fish and cucumber salad with vegetable oil and lemon juice.

Cocktail Doctor Slim

The main component of the second stage of the diet is the Doctor Slim cocktail. You can buy it or prepare it yourself by whipping 50 g of low-fat cottage cheese and 50 g of any fruit.

Composition of protein-carbohydrate cocktail Doctor Slim (one serving)

Proteins - 6.5
Carbohydrates – at least 6.0
Fats - no more than 0.2
Calorie content – 50.9 kcal

During the period of active weight loss, simple carbohydrates are excluded from the diet. The preferred fruits are apples, citrus fruits, pears, but not bananas and grapes.

A protein-carbohydrate cocktail is consumed for breakfast and lunch (serving), as well as half a serving before lunch and dinner, to muffle the feeling of hunger. The rest of the diet includes lean fish and lean meat with a vegetable side dish.

Menu for the active phase of weight loss

For breakfast - a cup of coffee or tea without sugar and a serving of Slim cocktail. Lunch: again a serving of Slim cocktail. Lunch: vegetable soup, without frying, with the addition of vegetable oil. For the second - boiled chicken fillet (150 g)

Half an hour before lunch, drink half a serving of cocktail. Afternoon snack: 1/2 serving Doctor Slim. Dinner consists of boiled or baked fish and stewed vegetables. Fish can be replaced with seafood. Before dinner we drink half a cocktail.

If you feel hungry before going to bed, you can eat a salad of fresh vegetables, apples, or drink a serving of cocktail.

Product Lists

Prohibited Products

As such, Ginzburg does not have a prohibited list - he allows him to eat everything so as not to lose his temper. But, for example, products in which the amount of fat is off the charts cannot be included in the Stage I menu, because their daily consumption is limited to only 20 g. Therefore, they are automatically left out of the diet:

vegetable and butter;
fat on meat;
salo;
shortbread dough and baked goods;
milk chocolate;
any ice cream;
margarine;
all custard and pastry creams;
milk with a high percentage of fat content.

There is also a strict ban on alcoholic beverages.

The concept of a pulse diet existed before Mikhail Ginzburg. Before it, this system assumed nutrition according to the following scheme: 1 day to eat only zero-calorie foods, then 2-3 days to eat as usual, and again - a day with zero calories. The nutritionist identified the imperfections of such “swings” and proposed a more balanced and gentle method as an alternative.

We recommend:

Ketone diet;
Energy diet.

Description of M. Ginzburg's diet

Mikhail Ginzburg's impulse diet is based on eating low-fat foods, moderate consumption of carbohydrates and following the principles of fractional nutrition. But its main principle is to listen to the inner voice of the body, its impulses. If you have an increased feeling of hunger, you need to eat a low-fat diet, with frequent meals and small portions. After a certain time, having accustomed the body to this method of nutrition, you can move on to a more strict phase of the diet, that is, a period of active weight loss. On those days when there is no increased appetite or active physical activity, you should stick to fasting days.

The impulse diet includes three periods: the initial stage, when the basis of the diet is low-fat food, the period of active weight loss and the period of fasting days.

Moreover, the author of the diet himself emphasizes in his books that you should not make sudden transitions from one diet plan to another, more strict one. It is necessary to switch to fasting days only when the person losing weight feels physiologically and morally ready for this.