Diet 200 grams - rules and preparation, menu by day, results and reviews

What is the 200 gram diet

Another name for the diet is five tablespoons. This amount of food is suggested for a girl or woman who follows a diet to eat in one meal. 200 g was not chosen by chance - it reduces daily caloric intake by 30-50%, which leads to weight loss. The diet is simple, based on frequent (fractional) meals, so that you don’t feel hungry and don’t “break out.”

In addition to adhering to a serving of five tablespoons, it is recommended to choose plates of a smaller diameter in order to psychologically prepare yourself for a smaller portion. According to reviews from those who are losing weight, you can lose up to 7 kg of excess weight in a week, but to improve performance, it is recommended to combine dietary restriction with sports exercises and maintaining water balance (1.5-2 liters of water per day).

Advantages and disadvantages

The benefits of the diet include:

accessibility, because you can eat the same foods that were in your diet before the diet;
effectiveness - if you follow all the recommendations, you can lose weight quickly;
lack of hunger - if you want to eat between meals, you can drink milk or eat fruit;
normalization of blood glucose levels;
reducing the load on the gastrointestinal tract;
improvement of digestive processes;
no age restrictions.

eating strictly on time, which is sometimes difficult to do, so it is recommended to start a diet during the holidays;
the need to weigh portions or count them out in tablespoons;
a number of restrictions - pregnancy, lactation, diseases of the gastrointestinal tract.

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Advantages

If you are overweight, experts advise reducing the volume of your stomach, using tablespoons. It turns out that one serving or five tablespoons will equal 200 grams. In overweight people, the volume of the stomach exceeds the specified value several times. Restricting nutrition will help shorten the walls of the muscular organ and reduce the daily calorie content of food.

It is allowed to have snacks in the form of a glass of low-fat dairy product, vegetable or fruit, vegetable salad with lemon juice. Benefits of this diet:

If you follow a proper diet, you will be able to lose up to 20 kg per month;
low daily calorie content even in the presence of high-calorie foods;
there is no time limit for compliance;
intestinal function is restored;
no contraindications - it is allowed to follow a diet for diabetes mellitus, diseases of the digestive system (but with them you can eat food prescribed by a doctor, also in the amount of 200 grams);
the opportunity to eat your favorite dishes - you can eat with your family, rather than prepare separate dishes for yourself.

Allowed products

In order for the diet to help you not only quickly lose extra pounds, but also improve your health, you need to strictly exclude the following foods:

All types of sweet and carbonated drinks;
Spicy food – sauces, marinades;
Salty dishes;
Fried, especially deep-fried;
Fast food;

As with any healthy diet, it is recommended to use healthy foods in your diet:

Boiled meat - beef, pork;
Chicken fillet, turkey fillet;
Boiled eggs, omelet;
Sea fish, seafood;
Fresh, dried mushrooms (but not salted or pickled);
Dairy products - cottage cheese, cheese, kefir, yogurt;
Herbal teas;
Sugar free coffee;
Good quality vegetable oils – olive, sunflower. It is better to replace butter with melted milk, it is healthier.

Flaws

The 200 g diet has virtually no downsides. It is quickly and easily tolerated, but some people may fail due to insufficient food intake. In this case, it is allowed to increase the frequency of meals. Nutritionists do not recommend following such a diet constantly - low calorie content coupled with high energy costs can cause increased fatigue, irritation, and mood swings. The diet is not suitable for pregnant women and nursing mothers.

Summary

The “200 g every three hours” diet is the easiest and most harmless way to achieve your dream figure. With the help of fractional meals, healthy eating behavior is formed and well-being improves.

It is better to get used to a new regime on vacation in order to clearly organize the daily routine and allow the body to adapt to a different rhythm.

If we analyze the reviews of many women, then the best way to get rid of extra centimeters without depleting your body with hunger and without completely giving up your favorite foods is split meals. However, as in any business, only responsibility, discipline and the desire to achieve the goal will help you get the desired result.

The main way to lose weight is dieting. There are so many of them that it is difficult not to get lost and choose the most effective one. Most of them are based on reducing caloric intake, which leads to an increase in the body's expenditure on energy and maintaining vital systems. Familiarize yourself with the principle of the “two hundred grams” diet and learn about its results.

Rules

When following the 200 gram diet, you must adhere to certain rules. This guarantees success in losing weight. Recommendations:

Five tablespoons of food are taken at intervals of three hours. After two weeks, you can increase the period of time between meals to 4 hours, but no more.
Five tablespoons equals 200 grams or 15 teaspoons.
After eating, you can drink tea or water 40 minutes later; liquids are prohibited during meals.
Tea and coffee are taken without sugar.
Sweet carbonated drinks and compotes with sugar are prohibited, but herbal infusions, compotes with natural fruits without sugar or with natural sweeteners, and a chicory-based drink are allowed.
Servings need to be served in tablespoons, and you need to eat in teaspoons - this way food is absorbed better, and the brain quickly receives a signal of saturation.
At first you can eat the same dishes, but after a week you should switch to healthy and proper nutrition.
All types of meat, poultry, fish, and dairy products are allowed. As for carbohydrates, you can eat whole grain cereals; restrictions apply to baked goods, sweets and confectionery desserts. Fats are allowed to include nuts, vegetable oils, and fatty fish. Fried food is prohibited. It is better to bake vegetables or eat them raw.
Nutritionists advise eating a varied and nutritious diet, it is better to cook simple meals, and you need to take a complex of vitamins separately. You should drink at least 1.5 liters of clean water per day.
While on a diet, avoid industrial sauces and hot spices - they increase your appetite, and this increases the risk of failure. Fast food is similarly prohibited, even in the specified dosage of 200 grams.
Meals occur every three hours, with a total of 4-6 meals per day. The last meal in the evening is taken 2-2.5 hours before bedtime. It is better to choose light snacks that do not weigh down your stomach.

When following a diet, you need to pay attention to first courses and sweets. Recommendations for their use:

Five spoons of soup will not satisfy your hunger, so they do this: measure out 200 grams of grounds and mix it with 200 ml of broth. This makes a standard portion.
On a diet, you can eat pastries, cakes, pastries or chocolate, but as a supplement and not as a main meal. Otherwise, there is a risk of gaining weight - servings of 150 g of chocolate six times a day will amount to 3000 kcal calories, which is unacceptable on a diet. Sweets are accepted in quantities of no more than 150 g at a time, no more than once a day, no later than 16.00.
A glass of sweet juice is equivalent to a full meal.

Authorized products

It is better to choose foods that you need to eat every two hours from this list:

lean poultry and meat (chicken, turkey, rabbit, beef, veal);
low-fat fish and seafood;
low-fat dairy products (or with fat content no more than 1%);
eggs;
mushrooms;
vegetable broths;
vegetable oil (preferably olive);
unsweetened fruits (pears, kiwi, citrus fruits, apples);
lemon juice and natural honey;
rye or whole grain bread;
berries, dried fruits, nuts;
vegetables that do not contain starch (cucumbers, celery, tomatoes, spinach, bell peppers, broccoli, cabbage, beets, carrots);
greenery;
porridge (buckwheat, rice, oatmeal);
freshly squeezed juices from fruits and vegetables;
tea, berry and herbal infusions.

In between meals you need to drink water (still).

Preparation

It is not easy to immediately switch to fractional meals, because the stomach is greatly enlarged, and a portion of 200 grams is not perceived by him as complete. Over the course of a week, it is recommended to gradually reduce the amount of food you eat, learn to plan meal times, and wean yourself off snacking and eating on the run. If you urgently need to lose weight before starting a diet, you can arrange a fasting day on apples or kefir, which will reduce the volume of your stomach; on the second day you can begin to adhere to the serving size of 200 grams.

Prepare yourself with food containers, a notepad and a pen in advance to record your meal times. This will reduce the risk of failure. If you can't eat at home, take food in containers with you. When visiting cafes and restaurants, order main courses and refuse salads and drinks. Since tablespoons have different shapes and sizes, their volume can vary from 10 to 20 ml. Similarly, difficulties arise with measuring dense, heterogeneous dishes - one spoon of stew or pilaf can weigh 15-25 g.

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Nutritionists recommend using kitchen scales - take 150-200 g servings, regardless of the volume of food. Another way out is to use a cut glass - eat half of this volume at a time. Another option is to use the size of your palm - a calm state of the stomach is equal to a clenched fist, and you should not stretch it.

Breakfast	Lunch	Dinner	Afternoon snack	Dinner
Monday	Boiled rice or rice milk porridge	Black tea	Vegetable stew	A glass of kefir	Fresh or baked vegetables
Tuesday	Buckwheat porridge without dressing	Green tea	Boiled chicken without skin	Fruit	Steamed fish
Wednesday	Hercules with milk	Herb tea	Mashed potatoes with goulash or cutlet	Vegetable salad	Vegetable Lenten Soup
Thursday	Semolina with milk	Black tea	Portion of fish soup	Fruit salad	Boiled rice and chicken liver in sour cream
Friday	Wheat porridge with milk	Green tea	Barley with milk	Yogurt	Vegetable salad and low-fat kefir
Saturday	Muesli	Herb tea	Pasta with vegetables or seafood	Cucumber and tomato salad	Chicken fillet chop
Sunday	Rice milk porridge	Black tea	Pilaf with pork	Low-fat kefir	Baked vegetables with steamed fish

How to eat right: a technique for proper weight loss

The menu can be varied, the main thing is to follow the rules for its preparation. One of the recommended diet options for the week:

Monday	Boil rice for breakfast. In the afternoon, drink fruit juice or tea without sugar. For lunch, prepare vegetable stew. Towards evening - a glass of kefir with a minimum percentage of fat content. For dinner - any boiled vegetables.
Tuesday	Start the day with a serving of oatmeal porridge with milk. In the afternoon, drink herbal tea with oatmeal cookies. For lunch – boiled potatoes and a steamed cutlet. Snack – fresh vegetable salad dressed with olive oil. For dinner - light lean soup with vegetables.
Wednesday	In the morning – a portion of buckwheat porridge with the addition of a piece of butter. In the afternoon, drink a mug of green tea with cookies. For lunch, boil chicken fillet (breast). Satisfy light evening hunger with fresh fruit or a handful of nuts and dried fruits. For dinner - boiled fish.
Thursday	In the morning - wheat porridge with milk. In the afternoon - tea, rose hips or fruit juice. For lunch, eat pearl barley porridge with vegetables. Towards evening - natural yogurt. Dinner – vegetable salad with olive oil.
Friday	Breakfast – milk semolina porridge. In the afternoon, drink coffee without sugar with sweets. For lunch - rich fish soup. For an afternoon snack, fruit salad. For dinner - boiled rice and a portion of chicken liver.
Saturday	Start the morning of the first day off with muesli. In the afternoon - tea or coffee of your choice. For lunch - spaghetti with seafood. Snack – cucumber and tomato salad. For dinner - chicken chop with a slice of bread.
Sunday	Breakfast – rice porridge with milk. In the afternoon, traditionally, a cup of tea or coffee without sugar. For lunch, prepare a portion of meat pilaf. Snack – low-fat kefir or natural yogurt. For dinner - steamed fish and vegetables.

Note! During the afternoon snack, a small portion of sweets is allowed (no more than 150 grams) - candy, pastry or cake.

Quitting the diet

After following the Five Tablespoons diet, there is no special way out. A person can gradually get used to small portions and always adhere to them. If the weight decreases, but this is not necessary, then you should gradually increase the volume of portions. So the lost kilograms will not come back again. Rules for increasing portions:

every week add a tablespoon to each meal, gradually bringing it up to 300 grams;
add healthy foods, don’t immediately pounce on sweets and forbidden fatty foods;
Gradually increase your nutritional intake to your daily calorie intake, calculated taking into account your age and height.

Precautionary measures

Nutrition on the 200 g diet should fully meet the needs of the body. Do not forget about the combination of proteins, fats and carbohydrates - all three categories should be present in the diet in sufficient quantities. The risk of eating only low-calorie foods is a malfunction of the body, including hormonal imbalance. Precautionary measures:

start entering the diet gradually, preferably after a fasting day, so that there is no sharp “drop” in calories;
do not starve, if you want to eat - eat a fruit, vegetable, drink a glass of milk or kefir;
It is useful to eat a glass of kefir with bran at night - this will help satisfy the feeling of hunger for a long time, plus it will ensure excellent functioning of intestinal motility, improve the release of toxins from the body, which will have a positive effect on the skin;
if you feel unwell, consult a doctor and return to your previous food during the break so that there is no danger of loss of consciousness;
if you are rapidly losing weight, take more protein and drink plenty of fluids - this will help maintain muscle mass and avoid problems with anorexia;
combine the diet with vitamin and mineral complexes that will suit the body’s needs, age, weight, and individual characteristics;
make small indulgences - if you want something sweet, you can eat one piece of dark chocolate or half a teaspoon of honey, this will dull the feeling of hunger.