Gavrilov's diet: results for weight loss, menu for every day from the doctor

The Gavrilov diet is a nutritional system for weight loss, developed by Doctor of Medical Sciences. Due to the fact that he applies an individual approach to each patient, the results of weight loss using his method are positive in each case. Knowing the basic principles of the diet, you can create your own menu, adjust your lifestyle and achieve your desired goal.

The essence of Gavrilov’s technique

The main thing in the process of losing weight is identifying the causes of obesity. Dr. Gavrilov believes that in each case it is necessary to look for a psychological “subtext”; he identified and described three main types of eating disorders:

Emotional. This is the name of banal problem eating, which is diagnosed in 50 - 60% of all those who want to lose weight.

Eating food is not associated with a feeling of hunger, but with stress, irritation, emotional apathy or outbursts.

This type of eating behavior is conventionally divided into two subtypes - compulsive (development begins in childhood, when the child lacks the participation of parents in his life) and “night eating syndrome” (appetite is completely absent during the day, and it is increased in the evening and at night, which can be associated with a nocturnal lifestyle, sleep disturbance).

External . This type is characterized by the appearance of appetite, a feeling of hunger every time a person sees advertisements for delicious products, visits stores, or passes past pastry shops and bakeries. A person with such an eating disorder will always eat at the sight of food, without controlling his own satiety.
Restrictive . It is considered the most difficult, complex problem and occurs among those people who constantly adhere to some kind of diet, regularly experience gastronomic breakdowns and are very worried in each case. Dr. Gavrilov calls this condition diet depression.

To solve these problems, you need to follow the recommendations of the doctor of medical sciences:

change your daily routine, normalize sleep;
increase self-esteem in any way, learn to cheer up not by food, but by other means;
listen carefully to your own body and learn to identify the true feeling of hunger and simple irritation from the sight of appetizing dishes.

If you cannot cope with this on your own, you should seek help from a psychotherapist. And this is necessary, since without correcting the psycho-emotional state, not a single diet will help you get rid of excess weight.

Dr. Gavrilov offers his patients a fairly gentle diet that will be easily tolerated by the body. For example, he believes that you need to switch to a healthy diet gradually, teaching yourself to eat slowly and without entertainment (TV, computer, book). It is worth allowing yourself to periodically eat something harmful and high in calories, but in small quantities and without subsequent humiliation of yourself as a weak-willed fat man.

The Doctor of Medical Sciences offers his patients to undergo a course of certain physical procedures: wraps, mesotherapy, lymphatic drainage, massages and others. Some of these procedures can be carried out independently at home, but all of them are present in the list of services provided by many beauty salons.

It is interesting that Dr. Gavrilov does not recommend intense exercise, because to lose weight using his method it will be enough to do morning exercises and regularly take walks. But if you want to get more “aggressive” physical activity, then this is quite acceptable.

We recommend reading about the Volkov diet. You will learn about the author of this weight loss technique and the features of his diet, contraindications for weight loss, menus and recipes. And here is more information about Maya Plisetskaya’s diet.

Definition and causes of obesity

Obesity is a condition of the human body, which is characterized by the accumulation of excess fat masses in tissues, organs and fiber. The main sign of obesity is an increase in body weight of more than a fifth of the average. This disease not only can cause significant discomfort. It can provoke problems in the mental and physical condition of a person, pathologies of the joints and spine, disturbances in sexual life and other changes. We will consider the menu for each day of Dr. Gavrilov’s diet below.

The main reason for weight gain is overeating. According to the doctor, people eat a lot not to meet the body's actual needs for nutrients and energy, but because their psychological state actively pushes them to eat more food. A nutritionist classifies the factors of overeating as follows:

An attempt to “seize” a stressful situation. The vast majority of those who cannot get rid of excess weight are prone to this. As soon as something unpleasant happens in the life of a fat person, the refrigerator is opened or strategic reserves of chocolate and cookies are taken out of the cabinet just for such an occasion. This is very similar to addiction to alcohol or cigarettes and requires recovery.
Increased appetite, spurred on by advertising companies, temptingly designed store windows, etc. In this case, a person takes food not because the body requires it, but because he is attracted by the appearance and smell of the product. Thus, this hunger is not physiological, but psychological.
Passionate adherence to strict diets. This applies to those food options that are so limited and meager that sooner or later they inevitably lead to breakdowns, when a person almost unconsciously eats everything in the refrigerator, consoling and feeling sorry for himself.

Diet rules from the doctor

Before switching to a diet, you will need to remember the list of allowed foods:

milk and its derivative products (only butter is limited in quantity or completely excluded);
fresh, stewed, boiled or steamed vegetables - at least 6 servings per day;
fruits, baked or fresh (with the exception of bananas) – 6 servings per day;
grain crops - buckwheat, oats, millet, rice, corn, from which porridge is cooked;
any fish, even fatty varieties, but not canned;
any freshly prepared juices;
lean meat, baked or boiled;
vegetable oils;
seafood.

Dr. Gavrilov also determined the exact list of prohibited products:

potatoes (can only be eaten baked);
baked goods, including bread;
sandwiches with butter, sausage and cheese (this combination, as well as cheese and sausage separately, can be included on the menu to a limited extent);
all fast food;
sweet carbonated drinks;
candies and chocolate;
fat meat.

The importance of gradually eliminating harmful products is especially emphasized. This will make the transition to a healthy diet smooth and prevent acute attacks of hunger and gastronomic breakdowns.

In addition, it is important to get used to split meals - there should be at least 6 meals a day. It is highly advisable to have daily meals at the same time. This way, the body will simply get used to receiving its “dose” of food by the hour, and the feeling of hunger during “after-hours” simply will not occur to the person losing weight.

Watch this video about losing weight from Dr. Gavrilov:

Prohibited Products

The list of prohibited products includes:

Any fast food and soda with sugar.
Baked goods and baked goods.
Sandwiches.
Butter.
Smoked products, salted fish, sausage and fast food products.
Canned food.
Pasta.
Potato.

Dr. Gavrilov’s diet menu for every day is interesting to many.

Pros and cons of the method

The Gavrilov diet has many advantages:

the menu compiled according to his recommendations is complete and varied;
the weight will decrease gradually, this does not cause any harm to the body;
with slow weight loss, stress, exacerbation of chronic pathologies, emotional breakdowns, and overeating are excluded;
in the process of losing weight, a person will not experience a deficiency of vitamins and micro- and macroelements - the menu contains dishes from products necessary for the normal functioning of the body.

In addition, when correcting eating behavior, it is possible to achieve fixed, sustainable results. And the skin will not have time to sag after weight loss. With the help of massages, lymphatic drainage and other physiotherapy, it will become elastic and firm.

Of the minuses, two points are worth noting:

weight loss occurs slowly, however, this is precisely what doctors consider positive;
the general rules of the Gavrilov diet are categorically not suitable for people with diagnosed diabetes.

Mood and physical activity

Based on the foregoing, it can be understood that Dr. Gavrilov’s diet does not begin with drawing up a menu of daily healthy nutrition with the mindset of quick results, but with a psychological, sometimes painstaking and complex study of one’s own problems. To do this, the method provides for various sequential stages of working on oneself:

Awareness of the problem of excess weight. As a rule, it comes as a result of some events, be it reading the scales, exceeding the usual clothing size, or meeting a slimmer friend. This is the very first stage - the decision to lose weight.
Psychological attitude towards the process of losing weight. At this stage, it is important to understand that you should not put off starting to lose excess weight even until tomorrow. It is necessary to make a decision and follow it immediately.
Unshakable self-confidence. You should start losing weight as a treatment for a disease - with a serious approach and awareness of responsibility. You can’t think that “maybe something will work out,” you need to clearly understand the need and purposefully move towards the goal.
At this stage, a person learns to clearly separate physiological and psychological hunger. In a situation with fast food, for example, it is the brain’s perception of beautiful food and advertising that most often plays a role. In this case, it is necessary to clearly understand that it is better to eat a piece of meat with a salad than a hamburger, since the former will bring much more benefits. The doctor encourages patients to listen carefully to the body's urges, without letting the brain decide for you. Dr. Gavrilov’s diet menu can be called varied.

Passion for sports is a definite plus for this technique. However, there are patients who have no desire, for one reason or another, to visit gyms and sports sections.

Menu for every day

Judging by the list of permitted products, it will be quite easy to create a varied menu and prepare delicious dishes. Dr. Gavrilov suggests using the following option as an example:

morning – 150 g of oatmeal with water or milk (in this case without sugar and fruit) + 150 ml of tea or coffee;
snack (after about 2 hours) – 50 g of hard cheese + 200 ml of tea;
day – vegetable soup + 2 baked potatoes + cottage cheese (total weight of lunch is 400 g and soup predominates in this case);
snack (after 2 hours) – 200 g of salad from any fresh vegetables, seasoned with vegetable oil and/or lemon juice;
evening - 200 g of any fish, steamed or in the oven + 150 g of stew from carrots, eggplant, onions and bell peppers.
snack (after 1 - 2 hours) - 150 ml of yogurt.

It is highly advisable to accompany each meal with the consumption of some fresh fruit or vegetable. These can be apples and carrots, white cabbage and pears, tomatoes and plums and any others.

Stages of weight loss

The first thing you need to do is undergo a medical examination. We need to find out what diseases can contribute to overeating and weight gain. Dr. Gavrilov does not recommend taking medications, since any body, especially in overweight people, is heavily polluted and taking medications will only aggravate the problem. By eliminating certain foods from the diet, we will begin to cleanse the body of toxins, waste, and fat deposits.

The second stage is psychological and psychotherapeutic assistance. The doctor offers various techniques and trainings related to this problem. The main goal of these trainings is to motivate you why you need to lose weight. People who lose weight increase their self-esteem, have a goal, and have an incentive to work on themselves, their fears, and laziness.

The third stage is to consolidate the results. After your excess weight quickly leaves you, you need to consolidate the result so that the extra pounds do not return again, as happened before. For this purpose, various trainings are held, where they tell how much your life will improve after Gavrilov’s diet, your self-esteem and health will increase.

The nutritionist has developed special techniques to help people who want to lose weight, lose excess weight without compromising their physical and mental health.

before you start losing weight, forget about your desire to consume calories;
give yourself the attitude that excess weight is unacceptable, it interferes with your plans to look beautiful, your career, family life;
be sure to set yourself up only for a positive effect, your attitude should only be positive;
clearly distinguish between concepts such as hunger and weight.

The doctor pays special attention to including vegetables and fruits in the diet. It is advisable to consume some of the vegetables and fruits raw, as they contain a huge amount of antioxidants that you need so much.

You can steam or bake them, but do not fry them until crispy.

Weight Loss Results

They will not be as impressive as, for example, with a strict diet, but they will be safe for health and permanent. In the first week, when there is a gradual transition to a healthy diet, you manage to lose only 2 - 3 kg. But the next weeks will be more productive - at least 5 kg minus.

Dr. Gavrilov recommends following the developed nutritional rules for 30 days, and then simply implementing “maintenance therapy”, periodically arranging fasting days.

In addition to weight loss, according to reviews from those who have already lost weight, the result will be a stable psycho-emotional background, a toned figure, and normal bowel function.

We recommend reading about the Grossman diet. You will learn about the principles of the diet, its pros and cons, the menu for the week, the diet by stages, recipes, and weight loss results. And here is more information about Kovalkov’s diet.

Gavrilov's diet is very soft, gentle and has no contraindications. In principle, it can become a habitual food system for life. In this case, you will be able to keep your weight within normal limits.

Diet or not diet?

Many people call Dr. Gavrilov’s system a diet, but this is an incorrect definition. Mikhail Alekseevich developed not just the rules for a certain menu, but an entire methodology. It is aimed not only at weight loss, but also at eliminating the causes that led to weight gain. In addition, a figure correction scheme is drawn up individually for each patient who comes to the Gavrilov Center for help. The nutritionist assures that there is no universal approach to losing weight, and each person needs to be worked individually.

Useful video

To see what results can be achieved on the Gavrilov diet, watch this video:

Low-calorie recipes for weight loss

Tasty and healthy food helps you get the desired result faster. Dietary dishes will not necessarily be tasteless; on Gavrilov’s diet, you can eat a large number of products that make excellent side dishes and salads. You can cook:

Vegetable stew

Shred cauliflower and white cabbage;
finely chop the zucchini, bell pepper, carrots, onions, tomatoes (1 pc. in total);
chop the greens;
mix all the ingredients in a saucepan, then add a little water, pepper, salt, bay leaf and simmer for 60 minutes over low heat.

Cottage cheese and baked potatoes

Finely chop 5-6 potatoes;
pour 2 packs of grated cottage cheese onto them;
add seasonings to taste;
grease the mold, lay out potatoes in several layers, then cottage cheese and cover with foil on top;
You need to bake the dish at a temperature of 185 degrees for 35 minutes.

Berry yogurt

Mix half a liter of low-fat kefir with half a pack of sour cream;
add berries to taste;
beat with a blender.