Polish diet for weight loss

Features of the Polish diet

The duration of the Polish diet is one month. It can be extended an unlimited number of times; here the principle of proper nutrition is taken as the basis for such a menu. The products that are allowed to be consumed during this period are familiar and easy to buy in any store. There are various options for the Polish diet: 6 days, soup, etc. Please note that the diet is divided into 2 parts: A and B. The menu changes every week.

Principles and rules of nutrition

To lose weight correctly, but not injure your body, you should follow simple rules:

Meals should be fractional. The Polish diet involves five meals a day and small portions . It is important that meals should be taken at the same time every day.
You can't eat before bed. The last meal should take place no later than three hours before bedtime.
Carefully monitor your fluid intake. In this case, you should not drink more than one liter of clean water per day.
Alternate your daily diet. Today you follow menu A, and tomorrow you follow menu B. Don’t forget that after a week, the diet changes to a new one.
It is prohibited to eat fresh baked goods. They should be a little callous. It is prohibited to heat or fry them. Buy only gray or black bread.
If the time of the Polish diet falls in the winter, then some of the fresh vegetables can be replaced with pickled or salted ones. However, you can’t eat canned food every day.
Tea, coffee, compotes and other drinks should not contain sugar.
Physical activity is not only welcome, but highly recommended. This could be gymnastics, yoga, jogging.

How much can you lose on a diet?

If you want to lose a lot of weight in a month using a Polish diet, then you will be greatly disappointed. This method of losing weight is not intended to quickly get rid of unnecessary pounds. When combining the Polish diet and exercise, you can lose up to 10-12 kg per month. Volumes also come under the influence of the new lifestyle: the waist becomes thinner, the sides and stomach begin to “melt”.
The volume of the hips also changes. But the chest area, arms and shoulders remain unchanged. This should be taken into account by women who want to work on this area.

What is the effectiveness and safety of the Polish diet: reviews and results

As you can see from the menu examples given here, the Polish food system cannot be called hungry. That is why nutritionists treat it very well, and sometimes advise their patients to use it for several weeks, because the results are the most positive:

Reducing body weight up to 20 kg per month;
Boosting immunity.

It is worth noting that the way out after the diet is absolutely uncomplicated: you just need to not immediately start eating heavy and unhealthy food, but increase your daily calorie intake gradually – by 200 Kcal per day.

List of approved products

Before you start losing weight using the Polish method, study the foods that are allowed to be consumed during this period:

Dairy products. This is butter in small quantities, kefir, sourdough and other fermented milk products, cottage cheese, milk. Low-fat varieties of cheese, such as feta cheese, are allowed.
Fruits vegetables. This is the basis of the Polish diet. It is recommended to make juices from fruits and vegetables.
Bakery products. Only stale gray or black bread, no buns or cakes. You can dilute the menu with low-calorie cookies, for example, biscuits.
Meat fish. This includes varieties with minimal fat content: chicken breast, turkey, veal, hake and others.

Tasty and easy weight loss has become possible

Unlike other methods of losing weight, the Polish diet allows you to include fermented foods and pickles in your diet. After all, in winter and early spring, when women rush to get their figures in order before the start of the beach season, it is extremely difficult to get fresh fruits and vegetables. In this case, sauerkraut, pickled cucumbers and tomatoes, as well as canned fruits and juices will help diversify the menu. During this diet, regular physical activity is also recommended, making the weight loss process more effective.

Polish diet for a month - diet

Below are several varieties of the Polish diet. Options No. 1 and No. 2 need to be alternated every day; today you take the menu from the first option, tomorrow from the second. For soup lovers, a special Polish soup diet has been developed. For those who cannot wait a month and want to lose weight in a shorter period of time, nutritionists have developed a special menu for rapid weight loss, the duration of which is 6 days.

Diet option No. 1

1st week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: Polish soup, veal meatballs, mashed potatoes, coleslaw and tomato, juice.
Afternoon snack: jelly and a piece of gray bread.
Dinner: low-fat cottage cheese with dried fruits, biscuits, tea without sugar.

2nd week:

Breakfast: unsweetened tea, a sandwich of brown bread and a slice of cheese.
Second breakfast: 2 pears, a glass of kefir.
Lunch: borscht, boiled piece of fish, zucchini casserole, juice.
Afternoon snack: jelly, a piece of gray bread.
Dinner: a slice of bread with a thin layer of butter, sliced vegetables, tea.

3rd week:

Breakfast: cottage cheese, tea without sugar.
Second breakfast: 3 plums, a glass of unsweetened yogurt.
Lunch: fish soup, a piece of boiled sausage, mashed potatoes, radish and cucumber salad, juice.
Afternoon snack: vegetable juice, a piece of gray bread.
Dinner: sandwich with cheese, tea.

4th week:

Breakfast: tea, a piece of gray bread, a little butter.
Second breakfast: 2 peaches and a glass of kefir.
Lunch: cold kvass soup, chicken cutlet, vegetable casserole, juice.
Afternoon snack: vegetable juice, a piece of gray bread.
Dinner: low-fat cottage cheese, biscuits, tea.

Diet option No. 2

1st week:

Breakfast: cottage cheese with dried fruits, tea.
Second breakfast: banana, glass of sourdough.
Lunch: Polish soup, oven-baked fish with mushrooms, juice.
Afternoon snack: apple juice, a piece of gray bread.
Dinner: vegetable salad, a piece of biscuit, tea.

2nd week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: mushroom soup, beef meatballs, mashed potatoes, vegetable salad, juice.
Afternoon snack: juice, a piece of gray bread.
Dinner: low-fat cottage cheese with honey, biscuits.

3rd week:

Breakfast: unsweetened tea, two crackers.
Second breakfast: 2 pears, a glass of kefir.
Lunch: Polish soup, chicken cutlet, pumpkin-carrot casserole, juice.
Afternoon snack: jelly and a piece of gray bread.
Dinner: vegetable salad, a piece of biscuit, tea.

4th week:

Breakfast: unsweetened tea, a sandwich of rye-wheat bread and cheese.
Second breakfast: 2 apples, a glass of sourdough.
Lunch: pureed vegetable soup in chicken broth, veal meatballs, mashed potatoes, sliced vegetables, juice.
Afternoon snack: jelly, a piece of gray bread.
Dinner: vegetable casserole, tea.

First week

I menu

In the morning (first breakfast): a dried bun with a glass of milk, to which a teaspoon of honey has been added.

At 11 o'clock (second breakfast): a glass of unsweetened tea, a couple of small sandwiches made of black bread and a thin layer of butter, lettuce or other greens.

For lunch: 100 grams of lean boiled beef, vegetable soup, a couple of potatoes, cooked in the oven or steamed, for dessert - a sweetened fruit salad.

Afternoon snack (16 hours): unsweetened dough cracker, a glass of unsalted tomato juice or 2 fresh tomatoes.

For dinner: several slices of black bread, greased with butter and sprinkled with parsley, 200 ml of low-fat kefir.

II menu

Breakfast: a slice of black bread, greens, unsweetened tea

At 11 o'clock: stale bread, a glass of kefir, radishes with iodized salt.

For lunch: a cup of broth, a few potatoes sprinkled with finely chopped parsley, 100 grams of boiled fish, green leaf salad.

At 16:00: a small biscuit or biscuit, a glass of fruit juice or 100 grams of fresh fruit.

For dinner: a glass of warm milk with two slices of bread, spread with honey.

Polish diet for quick weight loss in 6 days

If you want to reduce your weight in a minimum amount of time, then this Polish diet option is ideal for you. Second breakfast for 6 days: a glass of kefir and a fruit of your choice. Afternoon snack for 6 days: a handful of nuts and compote.

1st day:

Breakfast: cottage cheese with dried fruits, natural coffee.
Lunch: soup with asparagus in chicken broth, juice.
Dinner: vegetable salad, boiled jacket potatoes.

2nd day:

Breakfast: brown bread sandwich with jam, natural coffee.
Lunch: yushka, two cubes of dark chocolate, juice.
Dinner: a piece of boiled beef.

3rd day:

Breakfast: boiled egg, natural coffee.
Lunch: mushroom soup with vegetables, juice.
Dinner: sandwich with cheese, tea.

4th day:

Breakfast: fresh cut vegetables, natural coffee
Lunch: veal borscht, juice.
Dinner: cottage cheese with honey.

5th day:

Breakfast: sandwich with cheese and butter, natural coffee.
Lunch: vegetable soup with chicken fillet, juice.
Dinner: one egg omelet with vegetables.

6th day:

Breakfast: cottage cheese with honey, tea.
Lunch: soup with meatballs, 2 cubes of dark chocolate, juice.
Dinner: boiled piece of fish, tea.

Diet recipes

Women who regularly try to lose weight are able to determine the calorie content of a particular portion by eye: they know for sure that you won’t gain weight from chicken breast, but it’s better to leave fatty legs for a while. To avoid making mistakes, you can rely on the list of selected recipes that are exactly suitable for your diet.

Polish soup

Time: 20 minutes.
Number of servings: 6 servings.
Calorie content of the dish: 80 kcal/100 g.
Purpose: first.
Cuisine: European.
Difficulty: medium.

Soups are an ideal dish for a diet. You can use them and not be afraid to gain weight if the necessary conditions are met. Polish soup is rich in vegetables, which is very important for people on a diet. In this dish you will find cabbage, carrots, onions and much more. If the menu is not very strict, then before serving you can add a spoonful of low-fat sour cream to the soup.

Ingredients:

white cabbage – 50 g;
potatoes – 2 pcs.;
carrots – 1 pc.;
onion – 1 pc.;
canned green peas – 0.5 cans;
chicken fillet – 200 g;
greens - a small bunch;
salt - to taste;
spices - to taste.

Cooking method:

Prepare broth from the fillet. After cooking, the meat must be removed, cooled and cut.
Peel the vegetables. Cut the potatoes and onions into cubes, carrots and cabbage into strips.
Add all the vegetables to the boiling salted broth along with spices.
After 15 minutes, add the peas and meat.
Cook the soup for 5 minutes. Add the greens at the end.

Cold soup with sauerkraut and rye sourdough

Time: 20 minutes.
Number of servings: 6 servings.
Calorie content of the dish: 90 kcal/100 g.
Purpose: first.
Cuisine: European.
Difficulty: easy.

In the summer heat, you want to try something cool, sour and salty, but definitely dietary. It’s very easy to watch your figure with sauerkraut soup made with rye sourdough or kvass. This dish is considered a type of okroshka, but instead of fresh vegetables it contains pickles. It tastes like cold cabbage soup, rassolnik or hodgepodge.

kvass – 0.5 l;
boiled veal – 150 g;
sauerkraut – 100 g;
pickled or pickled cucumbers – 2 pcs.;
pickled or salted mushrooms – 50 g;
egg – 2 pcs.;
greens - a bunch;
lemon - a few slices;
salt - to taste.

Cooking method:

Boil the eggs, remove the shells, and cut into cubes.
Chop the boiled meat and cucumbers into strips.
Chop mushrooms and cabbage if necessary.
Chop the greens.
Place all ingredients in a saucepan, add kvass, add lemon, and salt.
Place in a cool place for half an hour.
Before serving, the dish can be flavored with olives and sour cream.

Polish salad with mushrooms and green beans

Time: 15 minutes.
Number of servings: 4 servings.
Calorie content of the dish: 80 kcal/100 g.
Purpose: snack.
Cuisine: European.
Difficulty: easy.

Poles love pickled vegetables, which are eaten very well not only in winter, but also in summer. Salad with mushrooms and green beans is very filling; it can easily replace dinner or lunch. It contains all the necessary substances: cabbage, cucumbers and herbs contain a lot of vitamins and fiber, eggs and beans contain protein. Instead of fermented products, you can take fresh ones, you will get a summer version of the dish.

Ingredients:

sauerkraut – 100 g;
green beans – 100 g;
pickled or pickled cucumbers – 2 pcs.;
mushrooms – 50 g;
egg – 2 pcs.;
onion – 1 pc.;
parsley and dill - a bunch;
lemon - a few slices;
olive oil – 2 tbsp. spoons;
salt - to taste.

Cooking method:

Boil the eggs, remove the shells, cut into cubes.
Chop cabbage and cucumbers. Cut the onion into half rings.
Fry green beans and chopped mushrooms in oil.
Mix all ingredients, season with lemon juice and vegetable oil, and add salt.
Before serving, sprinkle the dish with chopped herbs.

Polish diet: menu for 7 days, rules and recipes

Rules for losing weight:

When developing your own menu, it is recommended to include as many plant foods as possible;
To never go hungry, you need to eat every 2-3 hours, but only in small portions;
If possible, you should devote several hours to sports, because... physical activity enhances the effectiveness of such a nutrition system.

Polish diet for a month

This option is the most optimal, because... allows some relaxation, and the weight decreases smoothly:

We have breakfast with a glass of warm milk, after adding a little honey to it, and also eat a stale bun;
For lunch we eat buttered black bread, any vegetable and drink a cup of tea;
We have lunch with vegetable soup, boiled meat and fruit salad;
We have an afternoon snack with tomato salad;
We have dinner with 200 g of low-fat kefir and a couple of slices of bread with butter.

Polish soup diet

Here you have to eat only the well-known Polish soup, but in a week you can achieve up to 7 kg of weight:

Every day we consume up to 0.5 kg of vegetables and soup in unlimited quantities;
We also drink 1.5 liters of non-carbonated mineral water.

Polish diet of Sofia Vendrowska

A journalist from Poland relatively recently developed her own nutrition system, designed for 2 weeks. Thanks to it, it is possible to lose up to 10 kg, but if desired, it can be extended.

First week menu:

For breakfast we eat a bagel, drink milk with honey;
For lunch – a glass of kefir, a bagel and radish salad;
We have lunch with three baked potatoes, boiled fish and a salad of green vegetables;
For an afternoon snack, we drink a glass of fruit juice and eat a biscuit;
We have dinner with 50 g of challah, 200 g of warm milk.

Second week menu:

In the morning we drink a cup of tea with milk, eat a slice of bread with butter;
We have a snack with a sandwich with ham and tomato slices;
For lunch we eat two steamed cutlets and a carrot salad, washed down with not too sweet jelly;
We have a fruit salad in the afternoon;
We have dinner with 50 g of hard cheese and tea.

Recipes for weight loss

Traditional Polish soup recipe:

Prepare chicken broth;
Cut carrots, onions, cabbage, potatoes and onions;
Throw the vegetables into the boiling broth, add salt;
After 10 minutes, add a jar of canned peas;
Turn off the stove, sprinkle with herbs and leave covered for 10 minutes.

Bean salad recipe:

Grind cucumbers, boiled eggs, celery stalks, onions and unsweetened apples, mix all this with boiled beans;
Sprinkle with herbs and pour olive oil.

Polish pickle recipe:

Prepare the broth, boil diced potatoes in it;
Grind the pickled cucumbers on a coarse grater, do the same with the carrots - fry them together with chopped onions in a frying pan;
Add the ingredients to the finished broth, as well as a small amount of brine;
In a separate bowl, combine low-fat sour cream with wheat flour, dilute everything with broth and add to the soup.

We also recommend that you read the article Liepaja diet.

To contents

Advantages and disadvantages of the diet

The Polish diet has many advantages:

Uncomplicated. It is easy to follow without disruption for a long time.
Does not cause feelings of hunger. The diet is nourishing with maximum balance.
Portability. Thanks to the varied menu, it suits almost everyone.
Does not cause problems with digestion of food.
Duration. One month goes by very quickly.
Availability. All necessary products can be purchased at your nearest store.

This menu has one drawback. Its effectiveness is low compared to mono-diets. But it is gentle, with its help you can lose up to 2-3 kg per week without painful fasting and grueling workouts . You can enjoy delicious meals while losing weight gradually. In this case, the body will not suffer from a lack of vitamins and minerals; on the contrary, you will have lightness and energy. This will be felt by every cell of the body.

Benefits and benefits of diet

Whether or not to use Dr. Kwasniewski’s system on yourself is a personal matter. But the fact that it has many positive aspects is an indisputable fact. A fatty diet allows you to correct the functioning of internal organs and prevent the development of many diseases. In patients with psoriasis, sclerosis, and ankylosing spondylitis, a high frequency of remissions is noted after the “greasy marathon”.

The Polish diet for weight loss does not have a strict time frame for eating food; you can eat at any time of the day.

Do you want to eat in the evening or at night? Please! But the meals are very filling, so for most people losing weight, only breakfast and lunch without snacks and late-night gluttons will be enough. Such “friendship” with food has a very good effect on a person’s physiological and psychological state.

A high-calorie fat diet has a beneficial effect on the functioning of the entire body:

Curbs your appetite, you don’t want to eat all the time;
Increases resistance to viral diseases;
Normalizes hormonal levels;
Activates brain function;
Gives a maximum surge of vital energy and good mood.

People around you will never guess that you are losing weight - there are a minimum of restrictions on family feasts. Now you won’t have to choke on a leaf of lettuce, you will be able to evaluate the duck baked according to the new recipe on the same level as everyone else, put a couple of spoons of Olivier in your bowl and enjoy the taste of juicy, aromatic kebab.

Considering that Jan Kwasniewski is not only a nutritionist, but also a practicing therapist, his nutritional system is aimed not only at the effectiveness of weight loss, but also at creating a proper healthy diet. The Polish diet is successfully used to treat people who have problems with the cardiovascular system, kidneys, high blood sugar or other diseases.

Switching to a fatty menu makes sense not only for overweight people, but also for those who are underweight. If Kwasniewski's system helps those losing weight remove their hated sides and thighs, then those who want to gain weight acquire an appetizing figure.