Diet 321? Allows you to lose 5-10 kg in 12 days.

Among the many nutritional systems for weight loss, there are those that take into account energy needs and a balanced diet, and not just the speed of losing excess weight. The 321 diet is notable because it was created for postpartum women who are breastfeeding and want to quickly get back into good shape. The diet should be combined with a set of exercises to tighten and strengthen weakened abdominal and buttock muscles.

Diet for 12 days, 3 days each. Diet features

This method is based on the consumption of certain foods for 9 days:

• for the first 3 days they eat only rice;
• for the next 3 days, only boiled chicken breast or fish is eaten;
• For the last 3 days there have been only vegetables on the menu.

Next, we will consider the advantages, disadvantages and contraindications that characterize this method of losing weight.

Advantages and disadvantages

The advantages of the “3-3-3” system are rapid weight loss and ease of weight loss. In addition, the body will be cleansed and feel lighter. By consuming food in small quantities, your stomach volume will decrease and you will get used to eating in small portions, which helps stabilize your weight for a long time.

Like any other method, this diet has its drawbacks. Those who have used the “3-3-3” weight loss option note that it is psychologically difficult to last 9 days on a rather meager and monotonous diet. The disadvantages include:

• a feeling of hunger that is constantly present;
• unbalanced diet - in order not to harm the body, it is recommended to take complex vitamins while losing weight.

Contraindications

The diet should not be used by pregnant women, breastfeeding women, or those with acute and chronic diseases. Those who have an acute intolerance to any product in the diet or have an allergic reaction to any of the ingredients should refuse the diet.

The “3-3-3” diet helps you lose from 6 to 12 kilograms during its implementation. Since the foods included in the diet are low in calories and are excellent for cleansing the intestines, your weight will decrease by an average of 1 kilogram every day.

Who is the diet contraindicated for?

The Ramona Braganza diet is an effective way to lose weight and feel healthier, but it has some contraindications. It is advisable to consult a specialist, doctor or nutritionist in the following cases:

• for young girls who have not yet completed puberty, their menstrual cycle has not improved;
• women planning to conceive or already pregnant;
• people who have undergone surgery or serious illness;
• women during menopause.

Reducing the level of nutrients, microelements and vitamins in the diet for these categories of people can negatively affect their health, so therapeutic nutrition for them should be coordinated with a doctor.

Diet 321 menus for everyone. Diet 321

The 321 diet helped Jessica Alba get into shape quickly

Diet 321 is a popular and fashionable weight loss system. It is believed that she owes her success in losing weight to the Hollywood actress Jessica Alba, who, with the help of this system, quickly regained her slender figure after giving birth.

From the photo of the actress immediately after giving birth and after applying the diet, you can see what significant results the diet has on the condition of the figure. Diet 321 was developed for the actress by her fitness trainer; within a month she needed to lose about 11 kg. The use of the system was successful, and Jessica starred in commercials just 6 weeks after giving birth.

The essence of the diet

Don't forget about sports

The essence of the system is three main meals: tomorrow, lunch and dinner, plus two additional snacks. The mystery unit means drinking at least 1 liter of clean, still water throughout the day. The diet consists of three stages. The first two are subject to restrictions, the third stage is the final stage (or exit from the system).

The first stage involves the complete exclusion of sugar and salt, flour products, starchy vegetables and fruits from the diet. Alcoholic drinks are prohibited. The calorie content of the first stage is up to 2000 kcal.

At the second stage, the main emphasis in nutrition is on lean lean meat, vegetables and healthy cereals. The daily calorie intake should not exceed 1700 kcal.

At the third stage, forbidden starchy vegetables and sweets are gradually introduced into the diet, and the calorie content increases slightly - up to 1800 kcal per day.

This diet excludes foods with a high glycemic index. The system is adapted for use by nursing women to restore their figure after childbirth.

Protein foods combined with fiber in vegetables saturate the body with useful substances and prolong the feeling of fullness. All dishes should be steamed, baked or boiled, adding a minimum amount of salt and vegetable oil. Salads can be seasoned with lemon juice.

The duration of the diet is about three months - each stage lasts 4 weeks.

The essence of the diet

Those following this diet will not go hungry, since the program includes 3 meals (breakfast, lunch, dinner), 2 light snacks and at least 1 liter of clean water. The principle of nutrition is to alternate protein and carbohydrate foods throughout the diet, which triggers increased metabolism and weight loss. Light carbohydrates such as white bread, pasta, alcohol, and sweets are excluded from the diet. The author of the diet, fitness trainer Ramona Braganza, recommends training to achieve your goal - a slim and toned figure.

Diet for 11 days. HYPER EASY DIET (-11 kg in 7 days)

The carrot diet is very strict and therefore it is designed for no more than three days. During this period of time it is possible to lose 2-3 kg.

Due to its low calorie content, a carrot salad diet has the right to life. Carrot diet menu

When following a carrot diet, you need to organize four meals a day, the main dish on the menu is carrot salad. The salad is prepared according to the following recipe: grate the carrots on a coarse grater (you can take 1 large or 2 medium-sized ones), add the juice of one lemon, 1 tablespoon of vegetable oil, half a teaspoon of honey, 1 fruit of your choice (kiwi, apple, pomegranate, orange , grapefruit). The quantity of products for this recipe is designed for one meal. In addition to salad, in the morning it is permissible to drink half a glass of kefir or milk, or eat one tablespoon of 10% sour cream. Dairy fats will help the body, when following a carrot diet, to fully absorb the nutrients obtained from carrots. For dinner, instead of salad, it is permissible to drink carrot and fruit juice. During the day, you can drink unlimited quantities of green tea (without sugar) or water. It is preferable to use brushed young carrots for the carrot diet, which contain more vitamins and nutrients compared to mature carrots. To achieve the best results in losing weight, the carrot diet can be repeated periodically, but no more than once a month. Exit from the carrot diet On the first day after ending the diet, carrot salad remains the main dish in the diet; in addition, a little meat (no more than 200 g) and 1-2 small boiled or baked potatoes are added to the diet. Over the next ten days, you should follow your usual diet, limited to fatty and sweet foods. Pros of a carrot diet Carrots are a rich source of vitamins. It contains carotene (provitamin A), vitamins D, E, K, B vitamins, ascorbic and pantothenic acids. Green Tail CarrotsVitamin A is an antioxidant that strengthens the body's immune system and is essential for vision and skin. Vitamin K helps remove toxins from the body and affects blood clotting. Carrots contain large quantities of fiber, which is necessary for the normal functioning of the intestines and removes excess cholesterol. The iodine contained in sufficient quantities in carrots helps to normalize the functioning of the thyroid gland. Contraindications and warnings The diet is tough; before you start it, you need to weigh your strength and patience. Since carrots are rough food, a salad made from them must be chewed well to avoid stomach problems. For diseases of the gastrointestinal tract, the carrot diet is contraindicated.

What foods can you eat?

The advantage of this nutrition program is the variety of foods allowed in food:

Plus diet in a varied nutritious diet

• lean meats (chicken, turkey, veal, rabbit), fish, eggs;
• fermented milk products with a low fat content (cheese, cottage cheese, kefir, yogurt);
• whole grain bread, brown rice, buckwheat and other whole grain cereals;
• all vegetables, fresh, boiled or stewed, except starchy ones (which are gradually introduced at stage 3 of the program);
• fruits as a dessert or snack;
• lemon juice or balsamic vinegar as a salad dressing;
• clean water at least 1 liter per day.

Diet 12 days. Reviews of the 12-day diet and results

The 12-day diet is not a simple method for losing excess weight. You have to limit yourself and eat only one product (with the exception of vegetable days on salads).

It is difficult to maintain this regime and is only possible for persistent volunteers. It is especially difficult for women who have to cook food for the whole family. Reviews indicate that many abandoned the idea of ​​losing weight on the second day. Others, feeling unwell and dizzy, stopped the diet after a week.

• “... Don’t expect your weight loss to be minus 10 kg. The lower your weight, the more difficult it is. I lost 5.5 kg, since the average weight per day was not 0.4 kg (I weighed myself daily - it was both 600 g and 200 g). It is important to lose fat, not water, and this is possible in 12-14 days. The first day the weight was 1.3 kg, and then several days it was 0.4 kg. When it was a cheese day and salty tomato juice, I lost 200. It was not easy to sit, dizziness and nausea appeared, so there was no question of playing sports (I would have fallen at all). I drank the oil every other day - it was unpleasant. The last day was generally difficult to bear - my legs were trembling and I felt nauseous. I drank tea with honey and went to bed early. The next morning I cooked oatmeal, added grated apple and honey. If you are organized, the kilograms will not return. In the first week I gained back 1 kg, and kept the remaining 4.5 kg for several months.”
• “... I sat in the spring, of course the diet is strict and the willpower must be decent. The first two days were generally difficult - there was a sucking in the stomach all the time and saliva was secreted. I stopped my hunger with green tea “milk oolong” - it toned up a little and calmed the stomach. Then I felt hungry after 20 o’clock (it’s hardest in the evenings), so I ate a banana, believing that one would not affect the results. I’ve lost 6 kg and I don’t understand how it could be minus ten! The sides and stomach were tightened. I left the diet for two weeks and the food was meager: a little porridge, stewed vegetables, soups, boiled fish with vegetables, cottage cheese casserole and allowed myself honey. There were still fruits and berries. At this stage, it is important to weigh yourself once a week and monitor your weight stability. With the arrival of summer, I switched to my usual diet and all the lost 6 kg were restored. Therefore, I came to the conclusion that you need to constantly limit yourself.”

Sample menu

The name of the diet also implies the alternation of two main components of nutrition - proteins and carbohydrates. The general scheme for a 12-day diet is as follows:

• from days 1 to 3, the diet consists of protein dishes (meat) with a small addition of vegetables (except potatoes);
• from days 4 to 6, only unsweetened fruits and permitted vegetables are consumed;
• from 7 to 8 days - again a protein menu with the addition of vegetables;
• 9 – 10 – vegetables and fruits;
• Day 11 – protein (+ vegetables);
• Day 12 - vegetables and fruits again.

What a daily protein menu looks like for this diet can be found here:

• for breakfast: boiled chicken fillet + vegetable salad + unsweetened coffee;
• snack: homemade cheese with strawberries;
• for lunch: grilled fish with stewed vegetables + green tea;
• for an afternoon snack: 200 ml of 1% kefir;
• for dinner: salad of boiled chicken, lettuce, tomatoes and cucumbers, seasoned with lemon juice or balsamic vinegar.

When choosing a nutrition system designed for 12 weeks, an approximate menu for the preparatory first month (1–4 weeks) will look like this:

1. Breakfast: omelet with mushrooms and herbs.
2. Second breakfast: low-fat cottage cheese with the addition of fresh berries.
3. Lunch: 200 g of boiled beef with buckwheat porridge and vegetable salad.
4. Afternoon snack: homemade yogurt with nuts.
5. Dinner: vegetable salad and 200 g of baked chicken.

Sample menu for the main stage of the 321 weight loss system for nursing mothers:

1. Breakfast: burrito.
2. Snack: oatmeal with fresh berries.
3. Lunch: vegetable soup + boiled rice with Greek salad.
4. Afternoon snack: low-fat cottage cheese, cucumbers and tomatoes.
5. Dinner: baked sea fish and grilled vegetables.

At the third stage of the diet, starchy vegetables are added, an approximate menu looks like this:

1. Breakfast: omelet of 2 chicken eggs with herbs and champignons.
2. Snack: yogurt + pineapples.
3. Lunch: mashed potatoes, boiled turkey or chicken fillet, vegetable salad.
4. Snack: vegetable salad and bean paste.
5. Dinner: lean beef steak and steamed vegetables.

The author of the 321 system, Ramona Braganza, states that this is not a diet at all, but a “Food for Life” nutrition plan, which is designed to help a person nourish their body with healthy food in sufficient quantity and at the right time and create healthy eating habits for life.

Nightshade-free diet. "FLAX-POTATOES-DIET AND THE HUMAN GENE POOL"

The All-Russian Flax Research Institute has developed a scientifically based concept, which has no analogues in the world, of basic approaches to improving the nutrition system in countries using products obtained from flax seeds and potatoes in order to prolong and improve the quality of life and preserve the human gene pool. In recent years, FLAX SEEDS have been increasingly used for food, dietary and medicinal purposes. They contain: fat 41%, dietary fiber 28%, protein 21%, carbohydrates 6% (sugars, aromatic acids, lignin and hemicellulose) and 4% ash. Each of these components affects the nutritional, dietary, medicinal and other value of flaxseed. When using flax seeds in the food and medical industries, their quality is assessed for the permissible content of phytotoxic substances - cyanogenic glycosides. The generalized research results indicate a steady trend (especially in recent years) of an increase in the level of cyanogenic glycosides (toxic substances: linamarin, linustatin, lotaustralin and neolinustin) in flax seed. From studies conducted at the All-Russian Flax Research Institute, it follows that the composition of flaxseed can vary significantly depending on the type, variety, growing and storage conditions, and processing methods. This makes it possible to obtain a product from flax seeds with a balanced biochemical composition for food use, including a minimum content of cyanogenic glycosides. POTATOES, which is a crop of flax crop rotation and at the same time a valuable food product, also contains phytotoxic substances (alkaloids), in particular solanine, 200-250 milligrams of which lead to poisoning, 400 can be a fatal dose for humans. The solanine content in raw potatoes ranges from 10 to 100 mg per 1 kg. Conducted studies indicate that heat treatment practically does not destroy the glycosides contained in potatoes. When storing potatoes in tubers for a long time, a gradual increase in solanine occurs and eating potatoes becomes unsafe for health, and in the spring it is one of the reasons for general malaise, which is usually attributed to seasonal hypovitaminosis. Poor health usually lasts for a long time, since solanine is poorly excreted from the body. According to international medical experts, potatoes can cause cancer in humans because the solanine they contain is carcinogenic. In large doses, solanine destroys red blood cells and has a depressant effect on the central nervous system, and is especially dangerous for pregnant women. Thus, it is solanine in long-term stored potatoes that is considered one of the strongest teratogens - substances that cause congenital malformations in the fetus if a pregnant woman eats such potatoes in significant quantities. Research conducted by scientists of the All-Russian Flax Research Institute in one of the long-term experiments (more than 50 years), included in the register of long-term experiments of the Geographical Network with fertilizers and the International project EuroSOMNET, as well as other experiments, confirms the severity of the problem of accumulation of phytotoxic substances (glycosides, alkaloids ) in flax seeds and potato tubers. The analysis also indicates the fact of gradual accumulation in the body, with the predominance of potatoes in the diet, of glycosides, which reduce immunity, as well as human life expectancy by an average of 8-11%. The technologies used for the production and processing of flaxseeds and potatoes in Russia and foreign countries do not allow for guaranteed production of products with a reduced content of phytotoxic substances - glycosides and alkaloids. At the same time, the All-Russian Research Institute of Flax has accumulated a significant potential of new knowledge, which makes it possible to solve this problem by developing appropriate varietal technologies for growing and special processing of flax and potato seed products. GNU VNIIL appeals to foreign and Russian departments and organizations with a proposal to provide financial support for the scientific and innovative project “Flax-potato diet and human gene pool”, the development of which will ensure the production of high-quality food products, which will contribute to solving the global problem of the world community - prolonging human life to theoretical and biological potential.

Reviews

Larisa, 27 years old, Penza: “I was on this diet according to the second, quick option. I lost almost 8 kg in 12 days, I’m happy with the result.”

Marina, 30 years old, Belgorod: “The diet ensured rapid weight loss and was also comfortable, since you can eat different foods. I added mandatory physical exercise to the diet and in 8 weeks I lost 10 kg, my health improved, I felt cheerful and light.”

Natalya, 24 years old, Nizhny Novgorod: “I applied this diet, and it is rather a healing table, because there are no big restrictions, except for the basic ones: refusal of fried, fatty, sweet, floury, late meals, etc. As a result, I lost 8 kg in three months, I didn’t do any fitness, I just ate right. When switching to a normal diet, there is a risk of starting to gain weight again.”