A rational recipe for slimness: the “Fifteen” diet with menu, results and reviews

What is the secret to a healthy diet? The goal is to ensure that, along with food, the body receives all the nutrients it needs in the right quantities. Another important difference between a healthy diet is maintaining a balance between the individual’s physical activity and calorie intake. Only such nutrition can be called healthy and correct. A lack of nutrients or their excess leads to various undesirable disorders. Therefore, neither poor nor excessive diets can be considered healthy. The daily menu should provide a person with the amount of proteins, carbohydrates, fats, microelements and vitamins he needs. But these are the main components of any food that everyone knows about today. In addition to them, it is also necessary to take into account certain subtleties that are usually only interested in professionals. This refers to fatty acids, protein amino acid profile, digestibility, etc.

As you can see, creating a healthy diet is not that easy. But even if an impeccable scheme is developed, it still needs to be implemented in practice, which can also be difficult. After all, you need to stock up on certain products, distribute them over all days of the week, calculate them so that you get the right amount of nutrients in the right ratio for each day, etc. It is not always possible to calculate everything down to the smallest detail. Often, adjustments to a strictly developed nutritional plan have to be made on the fly. This can happen due to the lack of any product, lack of appetite during the time allotted for eating, etc.

A beginner who does not have a deep understanding of the principles of organizing a healthy diet will not be able to create a complete healthy diet for himself. But without it, it is simply impossible to effectively fight excess weight and create a beautiful athletic body. Therefore, today many people turn to professional nutritionists for help. The service of developing a nutrition program is not cheap, because it requires not only an assessment and analysis of an individual’s characteristics, but also precise mathematical calculations, the formation of graphs, diagrams, etc.

In addition to professional nutritionists, various modern applications for smartphones and computers can provide assistance in developing a healthy diet. Simple programs allow you to accurately calculate calories consumed and burned, so you can accurately maintain a balance between these two categories. Of course, you will have to weigh each portion of food, which can create certain difficulties. It is also worth considering that not all programs are capable of providing error-free calculations. And the very need to enter every bite you eat into your smartphone cannot be called pleasant.

But is there any other way to develop the right diet without a professional nutritionist, without calculations and strict control? How to eat healthy, but varied? How not to think about not eating too much? The answer to all these questions was given by Oleg Tern: the Fifteen Diet. This original nutrition system, developed by Ukrainian psychotherapist and nutritionist Oleg Tern, allows you to eat a balanced diet without tedious calculating the caloric content of your diet. Today we will talk about the features of this system and how to use it correctly.

Fifteen Highlights

The daily menu looks like the famous children's game Tag. This is precisely why the diet gets its name. Products combined in a certain way can be distributed over the number of meals you need. But beginners are advised to take the standard four meals as a basis - in the morning, at lunch, in the evening and a snack between lunch and dinner. In accordance with this nutrition system, not only food is rationed, but also high-calorie and caffeine-containing drinks.

Determining portion size using this system is very simple: the correct portion is no larger than the size of your fist. It’s very easy to navigate this way. No need to weigh anything. The fist is a proportional part of the body, forming an organic whole with it. Therefore, a serving size equal to a fist will suit your body. Don't try to be extremely accurate. Size matching may be approximate. In this regard, convenience comes first and accuracy comes second. Small deviations will not have a significant impact on the final result.

As for the snack, it is taken between lunch and dinner and consists of fruit. But this is not a strict requirement. The required amount of fruit can be distributed throughout the day, and not eaten strictly in the afternoon. Each person determines this personally for himself, based on the level of his own appetite.

There is no strictly defined time for eating in this food system. You can eat when you have an appetite. The only recommendation concerns dinner. It is advisable that it takes place no later than 1.5-2 hours before going to bed.

Balance in the diet

It doesn’t matter what your goal is - to lose weight, gain weight, or simply improve your health and start eating right. In any case, it is recommended to start mastering the Fifteen diet by becoming familiar with a balanced diet. Thanks to this, you can easily enter into a diet and stick to it without unnecessary difficulties.

Who is a balanced diet suitable for:

• Anyone who wants to eat healthy and healthy, and not just lose or gain weight;
• Those who are planning to go on a diet to lose weight or gain weight in order to smoothly and without complications enter a new diet;
• For those who adhere to a long-term diet (a year or more) in order to lose a lot of excess weight, it is recommended to switch to a balanced diet once every six months to take a break from the diet.

When is diet prohibited?

The tag diet is absolutely harmless; it is designed in such a way that it does not harm even people with chronic diseases. The same applies to nursing mothers; by adhering to this type of nutrition, you can breastfeed without worrying about the baby. In case of severe illness, you should consult your doctor before starting the diet.

The tag diet is an interesting and effective way for those who want to get rid of extra pounds. Having chosen the color of chips that suits them, each person develops a menu for themselves, which is an advantage of the diet. Oleg Turner also developed a menu for people who, on the contrary, want to gain weight and also without harm to their health.

Customize your Fifteen!

The Fifteen Diet looks complicated and confusing, but it's actually quite simple. When you set up individual Fifteens, it will be easy for you to eat right and in accordance with the goal that you have set for yourself. To do this, you need to monitor your weight for 2-3 weeks, eating according to the main diet. Since weight changes throughout the day, it is necessary to weigh yourself strictly at the same time under the same circumstances. The ideal option is in the morning after visiting the toilet every day. Weight control can be done several times a week or weekly on the same day.

If during the control period and subject to the measurement rules, the weight remains at the same level, this means that you absorb approximately the same number of calories as you expend. If your goal is to eat healthy without losing or gaining weight, then your diet is perfect for you at this time. Add sports to your life and you can significantly improve the condition of your body. You should stick to this diet constantly, returning to it after diets for weight loss or weight gain.

If you lose weight, it means you are taking in fewer calories than you burn. If you want to lose weight, then this diet is quite suitable for you. If you do not have a goal to lose weight, then the calorie content of your diet needs to be increased or the portions increased.

If your weight increases, it means you are taking in more calories than you are expending. In this case, you need to act in accordance with your goals. This diet is suitable for those who plan to gain weight. Everyone else needs to reduce calories or portion sizes.

All these comments apply to those people who did not abuse strict diets. If you have recently come out of such a limited diet, then you should wait a while, eating according to a standard diet, so that your weight stabilizes and you can draw the right conclusions about the relationship between the caloric content of your diet and your goals. Otherwise, you risk again becoming a victim of incorrect weight loss principles.

What is Zigzag Plus and what do they eat on it?

Once every seven days, instead of one vegetable serving, you can eat any delicacy that is excluded for dietary reasons. It can be either a piece of cake, no larger than a fist, or a glass of beer, but you need to choose between delicious food and alcohol. If there is a festive feast coming up, then it is on this day that it is logical to make a zigzag in nutrition. Just in case, check out the recommendations on how to stop overeating and not break your diet during the holiday.

A few words about portion sizes

We have already described the principle of determining the required amount of food for one meal. It lies in the fact that the serving size should approximately match the size of your fist. But from time to time the portion size needs to be checked. To do this, you need to weigh a portion of a protein dish or fruit. The average weight of a female portion will be from 140 to 160 grams, for a male portion - from 200 to 220 grams. Using these numbers as a guide will help you choose the right serving size and ensure that the technique of comparing serving size to your fist actually works. If you want greater accuracy, you can sometimes count calories in the menu you created. This will allow you to have no doubt about the accuracy of the diet.

Meal times

Beginners are advised to eat at regular intervals. This system will help you gradually identify the highest points of appetite throughout the day and shift your meals to these times. In accordance with the rules of this nutrition system, you can eat as often as you want, at any time. You choose the most comfortable diet for yourself. There may be four or more meals. Each portion of food can be eaten at once or divided into several snacks. But it is still recommended to start with a standard diet plan consisting of four meals. Practice shows that it suits most modern people.

Zigzag

Zigzag is a special type of psychological relief. It is necessary to take a little break from restrictions and rules, as well as to “accelerate” and “shake up” your metabolism. The zigzag is that once a week it is acceptable to drink any drink or eat any dish.

Menu (Meal Schedule)

The tag diet (menu for the week) should include all colors of foods every day. There are only 5 of them:

• red (protein: legumes, meat, cottage cheese, fish, seafood, poultry, pork, protein);
• orange (cereals: cereals, bread, potatoes and cooked soups);
• green (vegetables, herbs, mushrooms);
• yellow (fruits, berries);
• blue (drinks: fruit drinks, tea, coffee, yogurt, milk, water).

Food chart by color

During the day they can be distributed as follows:

Note:

• The lilac complementary color represents zig-zag plus patterns.

Sample menu for a week for smooth weight loss

Mon

W

Wed

Thu

Fri

Sat

Sun

Tags for weight loss

In addition to following the basic rule of losing weight that you need to burn more calories than you consume. It is also necessary to ensure that, along with food, the body receives the nutrients it needs, fiber and microelements. Indeed, when caloric intake is limited, the amount of substances entering the body also decreases. In a healthy diet for weight loss, this must be taken into account so that the body does not suffer from vitamin deficiency. Any serious deficiencies require compensation, otherwise the diet can be harmful to health.

When losing weight, you need to fight fat accumulation, not muscle mass. In order to lose fat, not muscle, protein nutrition is required. And to maintain good health and excellent mood, healthy fats and fatty acids are required, which enter the body only with food. To satisfy hunger and maintain a feeling of fullness for a long time, healthy and active intestinal function requires fiber, the source of which is mainly fruits and vegetables.

It is better to avoid high-calorie foods when fighting excess weight. Your diet will not suffer if white bread, fatty pork, grapes, bananas, and foods fried in oil are excluded from it.

It is equally important to adjust your drinking regime. Drinks high in sugar make up a large proportion of your daily calorie intake. Therefore, they should also be abandoned. They do not satisfy hunger, but they bring with them a lot of extra calories. It’s not difficult to give up on them, and the result of such a refusal will be very noticeable. If you give up sugary drinks and also reduce two servings of carbohydrates, you will get a daily deficit of 200-250 kcal. Even this will allow you to lose weight smoothly and moderately without harm to your health. While reducing your caloric intake, increase the amount of water you drink. Be alert to signs of fluid deficiency and immediately increase the amount of water you drink when they first appear.

Be careful about your body's reaction to certain foods. Some of them can fill you up quickly, but not for long. Others provide a long-lasting feeling of fullness. Most often, this property is noticed in chicken, beans, cereals, cottage cheese, and durum pasta.

If you know that you will have a significant gap between meals, then try to eat some of these foods to prolong the feeling of fullness and not suffer from hunger.

Diet plans for weight loss

You need to start losing weight with a balanced diet. Within 2-3 weeks you will select the most comfortable regimen for you, learn how to choose products wisely, and control your weight. if the weight is lost on a balanced diet, then you don’t have to make any changes to the chosen regimen. It is worth eating in accordance with it until the weight stops and remains stable for 2-3 weeks.

At the first stage of weight loss, nutrition is carried out according to a smooth pattern. High-calorie drinks are prohibited. You can eat only one serving of complex carbohydrates per day. The diet should be based on low-calorie foods. Good choices are lean fish and meat, low-fat cottage cheese, beans, and low-sugar fruits. It is necessary to eat in accordance with these rules until the moment when volumes and weight are established at the same level for 2-3 weeks.

When this goal is achieved, you can switch to nutrition according to the second stage scheme. It is more stringent compared to the first, as the number of days with low-calorie nutrition increases. The low-calorie diet differs in that the only serving of carbohydrate food is replaced with salad. The volume of food remains practically unchanged, but the calorie content of the menu drops noticeably.

There is no need to rush to move to the second stage. Practice shows that effective weight loss takes time, not self-torture. Therefore, let the body get used to it gradually, adapt completely. This will allow you to lose weight safely and maintain the results without much effort. While eating according to a gradual weight loss plan, you need to exercise. The diet will provide you with enough energy for regular fitness.

Diet "Tag" by Oleg Tern

By comparing the list of products for weight loss, their quantity, frequency of meals and the goal of the entire nutrition program, you can come up with a menu that will allow you to achieve the desired result in a short time. It is necessary to develop a version of the diet for each person individually. But the good news is that even children can eat the “Fifteen” diet.

The “Fifteen” diet was invented by the famous proponent of a healthy lifestyle Oleg Tern.

Oleg Turn's diet "Tag" is gaining more and more popularity every day. This is explained mainly by the fact that it does not require titanic volitional efforts from a person, which include all other weight loss programs.

At "Fifteen" you will not lose up to 10 kg of weight in a week. But to achieve results using this method, you need to understand its basic rules.

Authorized Products

Let's imagine the entire diet in the form of a conditional diagram - a square divided into 4 rows and 4 columns. The columns are allowed foods, and the rows are meals, breakfast, lunch, afternoon snack and dinner.

That is, the entire nutrition schedule is built based on these criteria - it looks at what meal and what food should be consumed. The most important point, because of which the diet received the name “Fifteen”, is that the quantity of each serving of one product should not exceed a person’s fist. It is necessary to provide balanced nutrition in the necessary proportions for proper and effective weight loss.

List of allowed foods for weight loss on the “Tag” diet

• For breakfast, you can eat chicken, vegetables, fruits, tea, coffee;
• For lunch, it is recommended to leave beef or rabbit meat, pasta or porridge (rice, buckwheat), vegetables, fruits, juice or compote;
• For an afternoon snack - dairy or fermented milk products (low-fat);
• For dinner - eggs, vegetables, fruits, low-fat dairy products.

Tags for weight gain

The main question that worries everyone who dreams of gaining weight is this: how to gain muscle mass, not fat? Or at least how to maintain the required proportion of muscle and fat when gaining weight? The answer to this question is quite simple: muscle mass will be gained with a slight excess of calories and strength-type physical activity.

If you know that weight gain is not a problem for you, then increase your caloric intake very carefully. First, add another serving of carbohydrates per day, then increase your total calories slightly by eating more nutritious foods. For drinks, it is recommended to give preference to juices and milk. These dietary changes will help you shift weight quickly and easily. In order to gain weight smoothly, you need to increase your caloric intake slowly and train more actively, paying special attention to strength training. As a result of this approach, you will gain weight primarily due to muscle growth. An increase of half a kilo in 2-3 weeks is considered a normal indicator. If you are gaining weight faster, the gain is likely coming from fat tissue.

If gaining an extra kilogram is a real problem for you, then you should pay special attention to your training regimen. Muscles will grow when they receive the right load. If the workouts are done incorrectly, then even a significant increase in caloric intake will not provide the desired weight gain. If the situation is this way, then reconsider the principles of your training and add one more additional meal to your diet. In this case, it makes sense to consider enriching the diet with juices, fruit drinks, dried fruits and even special protein mixtures. But keep in mind that consuming specialized foods may cause excessive weight gain.

You need to adjust your diet gradually, no more than one change in 1-2 weeks. Carefully monitor your body's reaction to the adjustments being made. Weight should be added smoothly, gradually, slowly. Focus on the norm of 0.5 kg per week.

You need to eat so that your stomach is not oversaturated. To do this, distribute food evenly throughout the day. Don't leave long gaps between meals. By the time you eat your next meal, you should feel slightly hungry. If you don’t have an appetite by the time you eat, then you should change your eating and training regimen.

Sweets and fatty foods will not help you gain muscle mass. Therefore, it is better to abandon them or significantly limit them. But the diet still has a weekly zigzag.

Fully or partially limited products

If you have resorted to the tag diet for the purpose of losing weight, then it is best to exclude high-calorie foods from your diet. Remember, in order for weight loss to occur not due to muscle mass, but due to fat mass, you should not limit the amount of protein foods consumed:

• It is best to eat less fatty meat (for example, pork);
• less high-calorie and starchy fruits - bananas, grapes;
• completely eliminate white bread and dough;
• give up liquid calories - sweets and alcoholic drinks;
• In addition, you should forget about canned, fried and smoked foods.

Table of prohibited products

Tags for vegetarians

For people who limit or avoid consuming animal products, there are several basic diet options:

• Vegan is a strict diet in which animal products are completely prohibited. Nutrition is based on the consumption of beans, vegetables, nuts, grains;
• Lacto-ovo vegetarian. Its difference from the first option is that milk, dairy products, and eggs are added to the strict menu;
• Fish vegetarian. The diet is replenished with fish;
• Pseudo-vegetarian or semi-vegetarian. The diet is supplemented with chicken. You can't just eat red meat.

People start following a vegetarian diet for various reasons. Their character may be ethical, moral or dietary. Whether to eat in accordance with these principles or not is a personal matter for everyone.

But, based on scientifically proven dietary principles, we can say for sure that meat cannot be eaten in unlimited quantities. When using it, you need to observe a certain moderation. It is better to replace excess meat with eggs, milk and dairy products, and seafood. This is the optimal solution that suits absolutely everyone. It has also been proven that older people may benefit from a vegetarian diet than younger people. In this case, it makes sense to consider a semi-vegetarian or lacto-ovo-vegetarian diet, and it is better to avoid red meat and animal fats in large quantities.

However, it cannot be said that a vegetarian diet fully complies with the principles of a healthy, nutritious diet. These two concepts will be synonymous only if the vegetarian diet provides the body with all the substances it needs in the required volume. First of all, you need to pay attention to amino acids, some minerals and vitamins, which usually enter the body with products of animal origin. Vitamins from food can be easily replaced with multivitamin complexes from the pharmacy.

Plant foods also contain protein, so if you select and consume them correctly and in the right quantity, protein deficiency should not occur. The presence of milk and eggs in the diet also solves this problem. Another possible source of protein for a vegetarian diet is special sports nutrition for vegetarians and protein powders made from milk and soy.

Prohibited Products

This diet should include foods of all colors, but only one or two specific colors should predominate that meet the desired goal. But no matter what a person chooses, there is a list of foods that are prohibited from consuming:

• sugar;
• sweets, desserts;
• drinks containing gas;
• fatty meats;
• smoked meats;
• fast food;
• products with harmful additives;
• semi-finished products.

What foods to choose for a healthy diet?

The Fifteen Diet, reviews of which allow us to consider it one of the best for a complete healthy diet, involves the consumption of certain foods, divided into several main groups. There is variety in this diet, but you should choose among healthy and healthy foods. We invite you to consider the main groups of products suitable for this food system.

Protein sources

• Bird. The modern choice of poultry meat allows you to create a certain variety even on this point. Poultry is not only the usual chicken, but also turkey, duck, etc. This meat is relatively affordable and has high nutritional properties. Poultry is an excellent source of protein. If you want something unusual, you can always buy and cook delicious game, ostrich meat, and quail. Poultry by-products will also add variety to the menu. Poultry provides the body not only with proteins, but also with important microelements, especially zinc and iron. When choosing poultry, do not forget that its meat varies quite significantly in fat content. It is worth giving preference to less fatty parts, removing skin and fatty layers. As for cooking, it is best to choose steaming, stewing, boiling, baking. You can grill a bird a couple of times a month. For those losing weight, chicken and turkey breasts are an ideal source of protein with a minimal amount of fat.
• Eggs. Eggs are called the “ideal white.” This product owes this characteristic to its excellent amino acid profile. Eggs also enrich the body with minerals and vitamins. Some types of eggs contain valuable fatty acids. Egg yolk contains fats and cholesterol, so for quite a long time nutritionists considered it a product not suitable for a healthy diet. But today it is clear that it is quite acceptable to consume eggs whole, since their calorie content fits into the daily norms. There are exceptions for persons with heart and vascular diseases. They should not eat more than one egg per day. You can balance the concentration of nutrients by replacing 1-2 whole eggs with 2-3 whites. The calorie content will be significantly lower, but the nutrient content will remain approximately the same. Protein satisfies hunger well and allows you to maintain a feeling of fullness for a long time. It is recommended to boil eggs before eating.
• Red meat. The amino acid profile of meats such as pork, lamb, beef, veal can also be called good. Meat is an irreplaceable source of vitamins, microelements, creatine, and linoleic acid. Meat by-products are especially rich in vitamins and nutrients. The opinion about the dangers of meat, especially in relation to heart and vascular diseases and cancer, is based not on the properties of meat as such, but on the presence of a large amount of fat in it and the use of harmful processing methods. Indeed, it is harmful to eat a lot of fatty meat, as well as various sausages, frankfurters and other semi-finished meat products. Low-fat boiled, baked or stewed meat can form one of the foundations of a complete healthy diet.
• Fish and seafood. Another source of protein with excellent taste. Lean fish is one of the best ways to provide the body with healthy protein, essential fatty acids and not consume extra calories. Numerous varieties of fish meet the requirements of a healthy diet, which allows you to diversify your diet. Please note that marine fish, especially large and predatory ones, may contain methylmercury. Therefore, it can be present in the diet of pregnant women and children no more than twice a week. However, some types of sea fish contain less mercury and can be consumed more often. Squid, mussels, krill, crabs, shrimp, rapana - all these are tasty and low-fat sources of protein.
• Dairy products. Cottage cheese, natural yogurt, feta cheese, ricotta - all these products can be excellent sources of protein and calcium, provided they are low in fat. They can be eaten sweet or salty, as a main course or as an addition, in combination with fruits, meat, vegetables, etc. High-fat cheese should be consumed sparingly. It is best to use it once a week in a zigzag manner.
• Legumes. Although beans are rich in carbohydrates, they are also a source of protein. The same group includes the well-known meat substitute – soy. The content of phytoestrogens in soy products is not a reason to exclude them from the diet, since one serving of beans contains a small amount of phytoestrogens, which cannot have any effect on the body.

Fruits and vegetables

It has been scientifically proven that vegetables and fruits have a beneficial effect on health and life expectancy. Therefore, you need to use them as much as possible. The recommended daily intake is 5-8 servings. Here are a few facts about this essential part of a healthy diet:

• High taste characteristics. There is a variety of fruits and vegetables, among which everyone will find a suitable taste. You can find suitable options for any price in any season. Vegetables and fruits can form a wide variety of very tasty food combinations, both with each other and with other products.
• High benefit. These food groups are rich in fruit acids, vitamins, minerals, pectins and fiber. A city dweller experiences a constant deficiency of fiber, which negatively affects the functioning of the intestines and the whole body. Increased consumption of fruits and vegetables will help eliminate this deficiency.
• Low calorie content. A large portion of salad is 100% satiating and has a minimum of calories. You can eat vegetables even on a low-calorie diet. The same can be said about fruits with the exception of grapes and bananas. They are indeed too high in calories for those who are trying to lose weight, but all other fruits can be safely consumed.

Regarding vegetables and fruits in the diet, you can give several recommendations that will help make their consumption even more beneficial.

Pay attention to the color. Enrich your diet with fruits and vegetables of different colors. This will ensure a variety of nutrients entering the body. It is best to eat vegetables and fruits raw, but you can also boil vegetables and even eat some pickles. It is optimal to build a diet on seasonal products, since in this case the likelihood of getting healthy and ripe vegetables and fruits is much higher.

Sources of carbohydrates

• Porridge is the best source of complex carbohydrates. Buckwheat, oatmeal, pearl barley, barley porridge, rice - this group of products also has variety. The calorie content of porridges is moderate, and they contain quite a lot of useful substances.
• Products from durum wheat. Speaking about this group, one cannot help but recall the Mediterranean diet, one of the most effective in the world. In addition to the fact that this food system involves a high content of olive oil, it also contains a lot of durum wheat products: spaghetti, lasagna, pasta, ravioli. All these products should be present in a healthy diet, as they are highly satiating, have high taste characteristics and provide the body with the necessary substances.
• Bread. One of the most controversial products. Many people simply cannot imagine their diet without bread. If you are one of them, but want to lose weight or simply not gain weight, then give preference to wholemeal bread, rye bakery products, and pita bread. White bread can be consumed in limited quantities.
• Potato. Despite popular belief, potatoes do not pose any danger to your figure. It may well be included in the diet of those losing weight, but in a complete healthy diet it takes pride of place. You just need to correctly fit this product into the chosen scheme. If you cook potatoes without oil, then their calorie content allows for this perfectly.

Sources of fats

You cannot completely eliminate fat from your diet. It won't do anything useful. On the contrary, it is necessary to immediately provide sources of healthy fats: vegetable oils, seeds, olives, fish oil, nuts, olives, avocados, etc. A deficiency of fats can lead to disturbances in the endocrine system, which will lead to disturbances in mood, hair, skin and etc.

Strict moderation should be observed in the consumption of fats. They have a powerful effect on the body. In the right amount it is positive, in the wrong amount it is negative. You need to count about 15-20 grams per day. vegetable oil. It should be used as a salad dressing or as an additive to other foods. The equivalent will be 30-50 g. seeds or nuts. To prevent a deficiency of healthy fats, you can take fish oil capsules according to the instructions.

Useful tips

• Avoid fried foods, steam, stew;
• Dress salads with olive oil;
• Oleg Tern recommends that you familiarize yourself with the composition of the products you have chosen, find out in what quantity they are useful;
• Drink more water, especially before meals;
• Take time for physical activity;
• Consult your doctor;
• Measure your weight and volumes;
• Have dinner two hours before bedtime;
• Give preference to fresh and raw vegetables and fruits;
• Include seasonal products in the menu;
• If you have problems with overeating, consult a psychologist;
• Eliminate alcohol, carbonated drinks, canned food and processed foods from the menu;
• The Fifteen Diet should last two to three months, then take a break.

Oleg Tern provides additional information and recommendations on his official website.

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