ABC light diet for 30 days: basic rules, list of products, menu

Anyone who is interested in the topic of losing weight probably knows a simple rule: in order for the arrow on the scale to go down, you need to spend more calories daily than you take in. Many diets are built on this principle, including the ABC diet. It came to us from America; it cannot be called anything other than “draconian”. But it has proven its effectiveness, which has led to the development of simplified options, such as the ABC light and ABC super light diets. In the article we will look at the principles of the ABC diet and its modifications, and also list the reviews of the “sideliners”.

The ABC Diet: How it all started

The weight loss technique was developed for the American Ana Boot Camp. It was subsequently dubbed a “camp for anorexic recruits.” Why is this so? Judge for yourself: for the normal functioning of all body systems, the average person needs to consume 1500-1800 kcal per day. With the ABC diet, this figure varies from 0 to 800 kcal. Moreover, in a 50-day torture (that’s how long the cycle lasts), you can afford 800 kcal only once - on the 31st day. But there will be as many as six hunger strikes. Coupled with an already meager diet, “free” days from food will most likely end in a hungry faint.

General rules

The 50-Day ABC Diet was developed in the early 1970s in the United States as a supplement to a group fitness camp called Aha Boot Camp.
The basis for building an ideal figure was military-style tough physical activity and very strict discipline under the total control of the instructor-commander. Excellent results were achieved not only through sports training, but also thanks to a special nutrition plan. The essence of the diet is to eat foods with very limited calorie content. Duration - 30 or 50 days. The menu can be anything, the main thing is not to go beyond the permitted total calorie content. The indicator varies in the range of 0-500 kcal, on some days you can consume up to 800 kcal. To follow such a complex diet requires patience and willpower, but the result will please you.

At first glance, the daily calorie plan may seem completely random, but the selection of the table is based on the latest scientific evidence. Everyone knows that metabolism slows down during a diet, which can interfere with the active process of losing weight. This phenomenon is called “safe mode”, when the body experiences a deficiency in nutrients. The proposed diet allows you to bypass this mechanism and normalize metabolism even in limited conditions. When changing the daily caloric intake and eating small portions, it is difficult for the body to adapt to the imposed rhythm, so active fat burning starts.

ABC for 50 days

The classic ABC calorie graph by day looks like this:

Features of the ABC diet

100% effective. Of course, the body has no choice but to spend reserves, replenishing the energy deficit.

You can eat everything. With such a caloric intake, this assumption is not at all reassuring, because it is not entirely clear what the fundamental difference is between the 26th fasting day and the 10th. Well, what can you eat for 50 kcal? As an option, a hundred gram apple or a couple of medium tomatoes. On the 5th day - two apples, on the 11th - three. And so on throughout the diet. This, of course, is exaggerated, but even if you replace the apple with cabbage or a small piece of cheese, the meaning will not change - the body will receive very little nutrition.

No need to exercise. People who are far from physical education will, of course, be pleased with this prospect. But here it’s worth thinking: maybe it’s easier to fall in love with some kind of activity (after all, you can sign up for dancing) so that you don’t have to limit your diet so radically?

The walls of the stomach narrow. This, of course, has a definite advantage. In theory, the ABC diet should change eating behavior and teach the body to be content with small portions. But there is a BUT here too. Coming off such a complex diet, it is not a fact that a person’s emotional state will not be undermined and he will simply not break down. Well, if it fails, then good luck: the kilograms will return, and maybe even increase, because the body, after experiencing stress, will decide that it needs to accumulate fat reserves for a rainy day.

results

This technique is very popular largely due to its effectiveness. The results on the ABC light diet are truly impressive. You can safely lose up to 20 kg in a month. As a rule, excess weight is best lost in people suffering from severe obesity. If you do not have a lot of body fat and just want to tighten your figure on this diet, you will lose from 5 to 10 kg. To improve your results, you should exercise regularly. It is also recommended to exit the diet gradually and smoothly so that the extra pounds do not return.

What other “surprises” might await?

Of course, each person will perceive the diet differently. Some people can tolerate it normally, others will get away with a slight fright, but others will then have to go to the doctors for a long time and tediously. In the most general form, the disadvantages of the diet are:

• there is a risk of developing all kinds of diseases, in particular anorexia and bulimia;
• the psycho-emotional state will be unstable;
• blood pressure drops, fainting may occur;
• metabolism slows down, which increases the likelihood of weight gain even from normal food;
• the condition of nails, hair, skin and teeth noticeably worsens;
• In women, hormonal imbalances are possible.

ABC light diet

Now let's look at more “human” versions of the ABC diet. The first of them has the postscript light, i.e. light. Looking at the permitted daily allowances, it seems true that life will be easier. Unlike the classic prototype, this version lasts 30 days and includes only one fasting day. The minimum caloric intake is no longer 50 kcal, but 300 kcal.

Calorie intake by day of the ABC light diet for 30 days, see the table:

Varieties

ABC diet for 30 days

This diet option is designed for people who additionally engage in sports (fitness classes, aerobics, water aerobics, swimming, etc.). The total calorie content of the diet is slightly higher than on the classic diet, because physical activity requires additional energy. The classic 50-day diet is reduced to 30 days if it is impossible to maintain a limited diet for a long time.

The diet should begin with a “hungry” fasting day (preferably on Sunday). Further, the total calorie content varies depending on the day and week.

First week

Second week

Third week

Fourth week

The final 30th day is again “hungry”, fasting.

The diet should consist of protein, fruits and vegetables. Particular attention should be paid to protein foods, which will prevent the loss of muscle mass. Thus, weight will be reduced due to fat burning.

ABC diet light 30 days

The lightweight version is also designed for 30 days and involves only 1 day of hunger strike. Compared to the classic 50-day version, the light diet has a higher energy value (minimum total daily calorie content is 300 kcal). The ABC Light diet is not considered safe because... The calorie content provided for by the rules is not able to cover the basic needs of the human body, even in the absence of movement.

ABC Superlight Diet

It is another lightweight variation of the classic diet. The total calorie content does not fall below 350 kcal and does not exceed 1000. This modification is the most “nutritious” among the weight loss systems from the Aha Boot Camp series, but in duration it is not inferior to the traditional one and lasts 50 days. A long stay on a diet with a reduced calorie content can negatively affect health and beauty, however, the global risks on the ABC superlight diet are much lower. Even with a gradual weight loss of 5-10 kg in 50 days, basic rules and precautions should be followed. Minimal harm is observed in people over 25 years of age, short in stature and with a sedentary lifestyle. In this category of people, the deficit in energy consumption is almost invisible.

Diet Traffic Light

This is the direct opposite of the above diets. It does not require counting calories, but only involves giving up refined, unhealthy foods.

This diet is considered safer for health than ABS. Weight loss occurs through proper nutrition; the diet has no age restrictions. The body on the Svetofor diet receives everything it needs for the full functioning of the body. The diet is harmless, the weight loss process occurs gently, without disruption. All products are divided into light blocks.

Red - Block A

Includes products that are completely prohibited for consumption. These are all high-calorie products and foods poor in nutrients.

Yellow - Block B

This block includes foods with normal calorie content, but high content of nutrients. These foods should not be consumed after 6 pm. Every day you can eat 1 product from the category.

Green – Block C

Includes products mainly of plant origin with minimal calorie content, but high in nutrients. The daily menu is based on 5-7 servings of vegetables and fruits. Weight loss is achieved by consuming foods with a low glycemic index.

Basic rules of the Traffic Light diet:

• food should be stewed, boiled, raw or baked;
• you need to eat fractionally;
• one meal – one dish;
• hearty food should be combined with light food (vegetables + protein, soup + protein, etc.);
• drink 2 liters of clean water daily.

The ABC Traffic Light diet does not require going out, you can eat on it for a long time. It helps reduce the level of “bad” cholesterol , reduce the risk of developing diabetes , and get rid of food addiction. The weight comes off slowly, but the body gets used to proper nutrition.

What foods can you eat?

There are prohibited, required and occasionally acceptable products. Prohibited foods include foods that are high in calories and absolutely useless for the body. These are fatty meats and poultry, various smoked meats, high-fat dairy products, semolina, sauces and mayonnaise, baked goods, candies, ice cream, white bread, alcohol, carbonated drinks, fast food.

The following products are acceptable for consumption in limited quantities: lean meat and poultry, high-quality sausages, water-based porridge, durum wheat pasta, boiled potatoes, pickles, hard cheeses, low-fat dairy products, baked goods made from yeast dough without added sugar, fruits, dried fruits, marshmallows, marmalade, marshmallows, dark chocolate, coffee.

The following products are considered mandatory and the most healthy: fish, seafood, eggs, vegetables, herbs, natural juices, vegetable oils, apples and citrus fruits.

ABC diet and its varieties Traffic light, light and superlight - rules, menu, reviews

Instead of stopping eating junk food and buying a membership to a fitness club, many women lie and dream of a magical transformation of their appearance. Moreover, it must certainly be momentary.

Other representatives of the fair sex, on the contrary, take dangerous initiatives into their own hands and use dangerous methods of losing weight. So the ABC diet is just one of those methods from which not every body manages to recover.

However, the weight loss results are really impressive (minus 25 kg in 50 days), unwittingly forcing more and more people to scoff at their own health.

Extreme version of the ABC diet for 50 days

The ABC diet (Ana Boot Camp) is more like not even a strict nutrition system, but like outright fasting. On each day you must adhere to a certain daily caloric intake (from 50 to 800 kcal). And 5 out of 50 days you will actually have to eat nothing. This is how your daily nutrition will look, completely unsystematically:

ABC light and superlight diets

Nutritionists warn against using this method of losing weight for several reasons. Firstly, it has been proven that hunger strikes are harmful to the body and lead directly to vitamin deficiency, hair loss, splitting nails, and skin problems.

Secondly, be prepared for dizziness, fainting and terrible constipation. Thirdly, at the end of the diet, you will begin to actively gain weight, since your metabolism will slow down catastrophically.

Fourthly, in 50 days you will become so accustomed to a meager diet that you may develop a psychological fear of food and subsequent anorexia. Isn't the price of lost weight too high?

In addition to the extremely low-calorie 50-day weight loss plan, you can use the “lite” and “super-lite” versions of the ABC diet.

In this case, the plumb line will be less revolutionary, but quite noticeable - in a month, according to reviews, it takes from 8 to 15 kg.

However, nutritionists and doctors are against even these methods of losing weight - the harm they cause to the body is identical to what was described above.

ABC light diet

ABC superlight diet

During these diets, you should increase your free fluid intake to 1.5-2 liters per day. The basis of the menu is porridge, fruits, vegetables, protein foods. We try not to abuse fatty foods, and we generally remove sources of fast carbohydrates from the diet. The diet is 3 meals a day, but on high calorie days it is recommended to eat 4-5 times a day.

Contrary to the opinion of doctors that physical activity should be limited during fasting diets, the creators of this technique insist that you need to constantly exercise. Possibly to prevent sagging skin after sudden weight loss. You can repeat all variants of the ABC diet no earlier than after 1-1.5 years.

ABC Diet Menu Examples

When planning a diet for the classic ABC diet and its variations, Svetofor, light and superlight, you simply cannot do without an accurate calorie table for food and ready-made meals. Here are just a few examples of what your menu might look like on one of your weight loss days.

200 kcal

• sauerkraut (100 g) = 18 kcal
• vegetarian soup (300 g) = 90 kcal
• apple (200 g) = 80 kcal

350 kcal

• vegetarian soup (850 g) = 285 kcal
• sauerkraut (100 g) = 18 kcal
• apple (100 g) = 40 kcal

500 kcal

• oatmeal with water (100 g) + kefir (100 g) = 221 kcal
• orange (2 pcs.) = 120 kcal
• low-fat cottage cheese (180 g) = 153 kcal

ABC Diet Traffic Light

This version of the ABC diet most closely matches the principles of a healthy diet, so it can be used indefinitely for both weight loss and simply maintaining weight. The essence of the technique is to divide products into three groups:

Diet: 5-6 meals a day. At the same time, you are allowed to eat no more than two dishes at one meal. The following combinations are recommended: vegetable salad + soup, soup + main course, appetizer + dessert.

Products are best stewed, boiled or steamed. After eating, to improve the digestion process, you should take a leisurely walk or just walk around the house.

If you want to achieve a faster weight loss effect, arrange fasting days on “green” foods once a week.

Nutrition rules

To obtain the desired result, in addition to counting calories, you must adhere to several more rules:

• Small meals 5 - 6 times a day, the last meal before 18:00.
• The diet should consist not only of fruits and vegetables, but also of other products containing elements important for the body. We are talking about eggs, low-fat dairy products, lean meat, lean fish, seafood, and vegetable oil.
• Processing of permitted products excludes frying. Everything else - stewing, baking, steaming and boiling - is acceptable.
• You need to adhere to the drinking regime: 2 liters per day.
• It is better to exclude active physical and mental activity.

More about the diet

This technique was developed by American specialists for the ABC camp, where anyone who wanted to lose excess weight could go. There they not only played sports, but also learned to eat properly according to the “Traffic Light” system. It is this that underlies the “ABS Light” diet, designed for 30 days. All products must be divided into three groups:

• A (red) - prohibited.
• B (yellow) - foods that can be consumed before 18:00.
• C (green) - they can be eaten at any time without restrictions.

In 30 days of losing weight, you can lose up to 20 kg of excess weight. In addition, the gastrointestinal tract is unloaded, and the stomach is significantly reduced in volume. This allows people to eat less in the future and avoid overeating.

There is also a similar technique, differing in its duration. A milder option is losing weight in 50 days. However, not all people can withstand such a long period. It includes fasting days when you need to fast. Therefore, the diet is contraindicated for people with health problems.

Sample menu

In fact, everyone can create their own daily diet. The main thing is to fit into the norms established for each day, use more mandatory products, and consume no more than one product per day from the acceptable ones. Well, you can’t eat everything at once either, because... meals should be fractional. An approximate menu for each day in the ABC light diet could be like this:

• For days with a norm of 300 kcal:

Breakfast: small apple, coffee without sugar.

Lunch: boiled broccoli 200 g, salad of one cucumber and tomato, seasoned with a teaspoon of sour cream.

Dinner: 100 g of tuna baked with onions and herbs.

• For days with a norm of 400 kcal:

Breakfast: soft-boiled egg and apple.

Lunch: 100 g boiled chicken.

Dinner: 150 g of sauerkraut with a slice of black bread.

• For days with a norm of 500 kcal:

Breakfast: 100 g of oatmeal with water and 200 ml of low-fat kefir.

Lunch: 150 g vegetable soup + 20 g hard cheese.

Dinner: 2 small oranges.

It is not possible to list all the options. Based on reviews of the ABC light diet, it is not so difficult to create a menu for 30 days. Everyone, having at hand a calorie table, scales, special mobile applications for counting calories, and also paying attention to product labels, can easily think through their diet, guided by their own preferences.

Authorized Products

You can eat anything that is not prohibited. Be sure to count calories by planning your menu for each day in advance. It is better to give preference to foods rich in proteins, as well as fresh vegetables and fruits.

Table of permitted products

Quitting the diet

At the end of the course, it is necessary to return to your usual diet gradually, otherwise you can load the digestive system so much that it simply cannot withstand such happiness. Exiting the ABC light diet involves a simple scheme:

• For the first week, stick to 1000-1200 kcal;
• 2nd week – 1500 kcal;
• From the 3rd week, you can begin to consume as many calories as you need for your age and height, as well as taking into account physical and mental activity.

In this case, you should try to eat the same foods that were recommended during the diet. It is better to exclude forbidden foods completely or limit their consumption as much as possible. Then the result that you achieved during the diet will remain with you for a long time.

ABC Superlight diet: menu and results

You can lose weight using various methods, and changing your diet is one of the main components of success. All kinds of diets involve limiting the consumption of different foods or eating according to the hour. The ABC Superlight diet is suitable for those who know how to count calories and are able to limit portion sizes. At the same time, such a diet can be harmful to health, since it involves strict limitation of the energy value of dishes. Before using it, it is advisable to undergo a medical examination to exclude the presence of contraindications.

Contraindications to ABC light

Although the ABC light diet is not as strict as its classic counterpart, nevertheless, the permitted daily intake is unlikely to be enough to ensure the body’s vital functions. This option is contraindicated for persons under the age of majority, the elderly, pregnant and lactating women. ABC light is also prohibited for people with serious diseases of internal organs. If you see negative effects while following a diet, you should stop it.

Contraindications

The diet cannot be followed for more than 50 days. The diet, known for its strict methods, is contraindicated:

• pregnant women;
• nursing mothers;
• teenagers;
• persons with reduced immunity ;
• for chronic pathology of the digestive tract.

During the diet, problems with concentration, weakness in the body, and deterioration of the condition of the nail plates and hair are possible. It is mandatory to consult your doctor before starting nutrition according to the method.

Reviews

Reviews about the ABC light diet are not the most encouraging. Even despite the loss of extra pounds, practitioners of this technique note negative health consequences. Some write about severe weakness, fainting and nervous tension. Someone points to conditions close to anorexia, as a result of which they had to undergo treatment for many months. Also, those losing weight note metabolic disorders, due to which the lost kilograms are returned twice as much.

There are also positive reviews about the ABC light diet. Thus, some note lightness in the body and an influx of vital energy. Someone writes that the diet made it possible to change eating behavior, so the new weight remains stable. As you can see, everything is individual, so the results of the ABC light diet will be different for everyone.

Flaws

However, the ABC light diet has not only advantages, but also significant disadvantages, usually caused by a low-calorie diet. Because of this, some people losing weight did not like this method, and they were forced to look for another option for losing weight.

A limited diet can often cause a deterioration in health. Due to a lack of carbohydrates, a person begins to feel very weak and irritable. The level of his performance decreases, in rare cases even dizziness may appear. Some people note that their blood pressure also decreased during the diet. In addition, due to constant malnutrition, metabolism slows down. Therefore, after stopping weight loss, the previous weight can quickly return. To prevent this, you have to adjust your diet for some time.

A low-calorie diet over a long period of time can cause a deficiency of beneficial microelements and vitamins in the body. If you do not use medications that replenish them, you will soon notice that the condition of your hair, skin and nails will noticeably worsen. A calorie deficit can also lead to hormonal imbalances. Women may lose their periods after sudden weight loss, which can only be restored with the help of a specialist. Some people who are losing weight also note that during the diet, their gums began to bleed and bad breath appeared.

Super light

Another variation of ABC is the Super light diet. Unlike the “light” modification of ABC, this variety is less severe. There are no fasting days, the minimum caloric intake is 350 kcal, and the maximum reaches 1200 kcal, which is certainly progress for ABC. The ABC super light diet is designed for 50 days and, like previous versions, is divided by day:

ABC superlight diet for 20 days

The diet can be expanded even further due to the allowed calories. But this nutritional system cannot be classified as a complete diet. It is worth understanding that the consequences of strict restrictions can negatively affect your health. So.

First stage

1 day – 1000 kcal, 2 day – 500 kcal, 3 day – 900 kcal, 4 day – 400 kcal, 5 day – 900 kcal, 6 day – 550 kcal, 7 – 950 kcal, 8 – 500 kcal, 9 – 900 kcal , 10 – 500 kcal.

Second phase

Day 11 – 400 kcal, 12 – 900 kcal, 13 – 450 kcal, 14 – 1000 kcal, 15 – 450 kcal, 16 – 900 kcal, 17 – 400 kcal, 18 – 900 kcal, 19 – 650 kcal, 20 day – 1000 kcal

What can you eat?

ABC super light should be based on vegetables (carrots, white cabbage, celery, asparagus, spinach, cucumbers, tomatoes), fruits (apples, citrus fruits), buckwheat, fish (boiled), seafood, chicken fillet, veal, turkey, eggs, bread (without yeast), low-fat unsweetened yogurt, oils (sesame, flaxseed, olive, unrefined sunflower).

As additional products, you can use various water porridges (oatmeal, wheat, corn, barley), boiled potatoes, vegetables (zucchini, eggplant, cauliflower, beets, celery), berries and fruits (cherries, strawberries, currants, blueberries), hard cheese, low-fat cottage cheese, whole grain bread, coffee, tea.

Fried foods, fatty meats, smoked meats, sausages, high-fat dairy products, baked goods, ice cream, sauces, and alcohol are excluded.

Advantages and disadvantages

Various reviews, in particular on the website splife.ru, about the ABC super light diet speak about the effectiveness of the diet and its relative balance. Based on the required values, you can create a more or less tolerable menu for every day. Weight loss is not lightning fast, but this is more of a plus than a minus. Approximately 15 kg are consumed per cycle. However, 50 days is almost 2 times more than the previous ABC analogue, and therefore the body will be in a state of stress much longer, which can lead to the negative consequences that we mentioned above (weakness, hormonal changes, etc. .). Therefore, any negative manifestations are a signal that this diet is not suitable for you.

Reviews about Super light

Those losing weight on the Super light diet were divided into two opposite camps: those who are completely satisfied with the diet, and those who are categorically against it. The first note the effectiveness of the diet and the relatively gentle regime, which, if desired, can be maintained. Due to the fact that calories are unequal on different days, the body does not have time to get used to a certain threshold, as a result of which metabolism is not disrupted during the diet. With the right selection of products and fractional meals, you can avoid the constant feeling of hunger. Lightness appears in the body and a surge of energy is felt. If you gradually exit the diet and adhere to the basics of a healthy diet, the new weight will remain for a long time.

At the same time, as those dissatisfied with the diet write, general weakness appears (dizziness, migraines), and blood pressure decreases. The condition of hair and nails worsens. People with gastrointestinal problems report exacerbation of diseases. Due to a lack of essential microelements, women experience various types of gynecological diseases. Also, many complain about breakdowns during or after the diet, which is why the lost kilograms return again. The emotional state of some “inmates” is depressed; they have no strength for normal life activities.

The essence of the diet

In order to achieve results, you must strictly follow the rules of the system. ABC Superlight diet is a 50-day course, each day of which you can consume from 350 to 1200 kcal. At the same time, the daily energy value of dishes is constantly changing, which helps to “deceive” the metabolism. The body does not have time to adapt to a certain amount of calories and store some of them in fat folds . A sharp change in the volume of portions forces the metabolism to be in good shape and not slow down. Prohibited foods should be completely excluded from the diet.