Grocery list
The essence of the ABC diet is that all foods are divided into three groups.
a) Green color – foods that can be consumed whenever you want:
- Cucumber;
- Salad;
- Greenery;
- Apple;
- Orange, lemon;
- Fish;
- Seafood;
- Dairy products;
- Buckwheat;
- Cabbage;
- Vegetable and olive oils;
- Low-fat baked goods;
- Boiled eggs.
c) Yellow color – foods that can be consumed up to 2 servings a day strictly before six o’clock in the evening:
- Pasta;
- Sausage;
- Lean meat;
- Cheese products;
- Curd products;
- Coffee;
- Chocolate;
- Bird;
- Ketchup;
- Porridge on the water;
- Dried fruits;
- Lean meat;
- Spices;
- Lollipops.
c) Red color – strictly prohibited products for consumption:
- Milk;
- Ice cream;
- Beer;
- Champagne;
- Bread (white);
- Fat meat;
- Salo;
- Fast food;
- Flour product made from yeast dough;
- Pastries with cream;
- Mayonnaise;
- Soda.
The ABC diet allows alcoholic drinks in moderation:
- The wines are dry and semi-sweet;
- Vodka;
- Martini;
- Whiskey.
Will this be fair?
Judging by the columns of experts close to the topic, the problem of personal attitudes will indeed interfere with correct color marking. There will definitely be battles over wine, for example. Many conflicting scientific studies are published every year about the benefits of many foods.
Meat market specialists generally fear that with such a simplified system, 99% of meat products will be marked red.
By the way, the problem of inconsistency in research and color marking itself also applies to dairy products. How many times have you heard that low-fat dairy products are healthy? So, there are many publications proving the opposite, for example, a study by American and Swedish scientists in The American Journal of Clinical Nutrition. According to these data, people who consume full-fat dairy products reduce their risk of obesity by 8%. Another study published in the European Journal of Epidemiology suggests that full-fat dairy products reduce the risk of cardiovascular disease.
Despite this, dairy products with the highest fat content can turn red on the packaging, and everyone will think that high-fat cottage cheese is harmful.
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Basic principles and rules of the diet
There are 3 lists of products that make up a kind of traffic light:
- Red – products prohibited for consumption,
- Yellow – allowed foods in small quantities and not every day,
- Green – products that are allowed and required to be consumed.
It will also be necessary to adhere to the following rules during the “Traffic Light” diet:
- Eat small meals, 5-6 times a day, preferably at regular intervals,
- You can cook food by steaming, baking, stewing, but frying is strictly prohibited,
- After main meals, do not sit or lie down, it is advisable to walk for 15-20 minutes,
- Vegetables and fruits should be consumed in sufficient quantities; these are the main suppliers of vitamins during the diet.
Sample menu for one day of the “Traffic Light” diet
For breakfast at 8-9 am:
A serving of boiled oatmeal with nuts or a fruit salad with yogurt. A glass of green tea or coffee without added sugar.
For second breakfast at 11.00-11. thirty:
A glass of yogurt and seasonal berries. Or cottage cheese casserole.
For lunch at 13.00-13. thirty:
Vegetable soup and buckwheat with steam cutlet.
In the afternoon, before 16.00, you can sit down with some fruit or a slice of dark dark chocolate.
For dinner at 17.30-18. 00 you can cook fish in the oven, baked with vegetables. Drink a glass of fresh orange juice.
Throughout the day you can drink plain water, about 1.5-2 liters. If you feel very hungry before going to bed, you can drink a glass of kefir.
With such a menu over the course of a month, the weight loss for women will be on average 5 kg, for men – 3-4 kg. Weight comes off slowly, and this is not as harmful to the body as with fast diets. You can create a menu for the day yourself, using the green and sometimes yellow list of products.
