Eastern diet for 10 days: principles, menu for the day

What is the Eastern diet for 10 days

There is still debate about the origin of the name of the diet.
It is believed that the reason for this name was the presence of dried fruits and rice in its diet. In addition, the diet menu as a whole is very similar to the diet of oriental women. Weight loss is achieved through the consumption of protein foods. It is lower in calories, so it helps in weight loss. This principle must be observed throughout the entire 10 days. Additionally, the diet requires five meals a day, and meals should be at the same time every day. During the day, they should be distributed so that an interval of 3 hours is observed between them. Among other features of the Eastern diet, it is worth noting the following:

• inclusion of vegetables and fruits in the diet as a source of fiber;
• daily consumption of at least 300 g of protein;
• introduction of light physical activity, for example, light jogging or morning exercises;
• maintaining a daily caloric intake of 1700 kcal;
• eating in a relaxed atmosphere - not while watching TV, without talking.

Uglov's Eastern Diet: Description

• Professor Uglov showed by personal example the results of a balanced and natural diet. The foods consumed are directly related to a person's body weight. According to Academician Uglov, the absence of excess weight contributes to the proper functioning of the entire body . By refusing to eat excesses, we prevent the occurrence of various diseases.
• Uglov was always at a stable weight, which allowed him to maintain good health and be in excellent physical activity. Extra pounds suppress the functioning of the immune system, affect the quality of the blood, provoke the accumulation of cholesterol , and then problems with the joints. According to the academician, due to age-related changes, older people primarily need to control their own weight.

Long-lived nutritionist

• Uglov has developed a gentle diet that allows you to regulate your weight over a short period of time. The meal schedule can be easily adjusted to suit your daily routine. The complex of selected products is perfectly balanced, easily absorbed by the body and at the same time rids it of accumulated toxins.
• Uglov's diet includes requirements for proper nutrition, a developed menu and recommendations for a healthy lifestyle. The diet involves building and maintaining a time schedule between meals.

Advantages and disadvantages

Any weight loss method has its pros and cons. The 10-day Eastern diet is easy to use and affordable in terms of the price of the products used. To prepare dishes from them, no special culinary skills are required. In addition to these advantages, several more advantages of the Eastern diet can be identified:

• lack of hunger;
• releasing the body from excess fluid;
• lowering cholesterol levels, which are considered “bad”;
• quick results;
• minimum contraindications and side effects;
• normalization of the digestive process;
• maintaining muscle tone;
• removal of toxins and waste.

The main disadvantages of the Eastern diet are strict dietary restrictions and a strict regime in which food is consumed according to a schedule at clearly defined hours. It is difficult for working people to adhere to such a scheme. For this reason, it is recommended to adhere to the Eastern diet during the holidays. The list of its disadvantages includes the following:

• the presence of citrus fruits and other allergy-causing products on the menu;
• weight return, sometimes even in greater quantities (if the exit is incorrect);
• insufficient balance of the diet (does not contain the optimal amount of proteins, fats, carbohydrates).

Advantages and disadvantages

The main advantage of the diet is its simplicity and accessibility. All products are minimally processed and no special skills are required to prepare the dishes. If the desire to lose weight coincides with the summer season, when all vegetables and fruits become cheaper, then the process of losing extra pounds will not require large financial expenses. Due to the fact that food consumption is divided into 5 meals, the feeling of hunger does not arise. The Eastern diet is rightfully one of the most effective and safest forms of weight loss for the body.

The disadvantages of the diet can be considered a small list of contraindications and side effects. It is not always possible to arrange the frequency of food consumption, especially for people who cannot arrange snacks during working hours. Also of note among the disadvantages of the diet is the narrow range of consumption of permitted foods, poor balance of fats, proteins and carbohydrates.

Rules

A prerequisite for many weight loss methods is to reduce the calorie content of food consumed. This also applies to a ten-day oriental diet, but even if you limit your daily calorie intake to 1700 kcal, you won’t have to go hungry. Judging by the reviews, the eastern diet helps to get rid of 4 kg in a week. You can improve your results by taking a course of restorative massage and cosmetic procedures. In addition to following the diet, on the Eastern diet you must adhere to a number of rules:

• completely eliminate desserts, salty, spicy, fried, fatty foods;
• give up alcohol;
• eat 5 times a day with breaks of 3 hours;
• do not be distracted by extraneous matters while eating;
• in between meals, drink 250 ml of regular or mineral water without gas;
• eat no more than 150 g of black bread per day;
• season salads only with olive oil;
• include at least 300 g of protein products in the menu daily;
• drink 1.5-2 liters of water every day, clean and without gas;
• eat vegetables fresh (you can bake or stew them);
• exclude salt;
• maintain portions of meat of 100 g, porridge and salads - 200 g.

Principles of ten-day weight loss

The only drawback of the Eastern diet is the need for fractional portioned meals, which is why at first it can be difficult for the body to adapt to changes in the diet. However, all the rules of this method must be strictly followed; they are what ensure lasting weight loss, because choosing the right products is only half of the method.

The ten-day Eastern diet is based on the following principles:

1. You will have to come to terms with a constant feeling of hunger, since the daily calorie intake for such a diet is 1500-1700.
2. You should completely exclude fried, smoked, salty and fatty foods from your diet, as well as sweets, confectionery, baked goods and alcohol.
3. Every day you need to consume at least 300 g of protein, but it should be low in calories. Lean meat, such as veal, chicken without skin and fat, and lean fish, such as pike perch, cod, flounder or whiting, are suitable for this. These products can sometimes be replaced with a boiled chicken egg or low-fat cottage cheese.
4. Salt is completely excluded from the diet, but sometimes spices, such as pepper, oregano or coriander, can be added to bland dishes.
5. Only black bread is allowed, and it is better to make crackers out of it. In any case, the daily norm does not exceed 150 grams.
6. Instead of sunflower oil, olive or flaxseed oil is used.
7. Five meals a day are provided every 3 hours - at 8 and 11 am, at 2 pm, at 5 and 8 pm.
8. Portions should be small, and when consuming them, you should not be distracted by extraneous matters.
9. To replenish fluid loss due to diet, you need to drink at least 1.5 liters of pure still water per day.

The advantage of a ten-day oriental diet is that you don’t have to prepare complicated meals for weight loss, and the necessary products are affordable. If you adhere to the principles of this technique and do not resort to junk food, then in 10 days you will be able to lose 4-7 kg, depending on the individual characteristics of a particular organism and the initial state of your figure.

Authorized Products

You should consume up to 400-500 g of fruits or vegetables per day. This helps not only to reduce the amount of fat deposits, but also to lower cholesterol levels and compensate for the lack of useful microelements and vitamins in the body. Protein products in the eastern diet include low-fat cottage cheese, fish, hard cheese, and white poultry meat. Cleansing the digestive system of toxins is carried out through dried apricots and prunes.

There are no restrictions on water, but you need to drink at least 1.5-2 liters per day. The general list of foods allowed on the Eastern diet is shown in the table:

Uglov's Eastern Diet: Benefits

A number of main advantages can be identified in Uglov’s eastern diet:

• In a week and a half, the body gets rid of 3-5 kg ​​of weight.
• Products for the oriental diet can be purchased at any supermarket at an affordable price.
• Following an oriental diet has a positive effect on the functioning of the stomach and intestines.
• The range of products corresponds to the needs of the body.
• The diet has a universal effect for the whole body, no side effects.
• The ability to adjust your nutrition schedule according to your daily routine.
• Developing a consistent habit of eating on a schedule has a positive effect on your overall health.

In a week and a half you can get rid of up to 5 kg

• Uglov’s diet provides for a certain set of products and introduces restrictions into the usual menu. The program is designed for only 10 days, so to achieve an effective result, the main thing is to have desire and a little patience.
• The basic principles of the Eastern diet are to reduce the number of daily calories, avoid unhealthy foods and eat according to a set schedule.

Prohibited Products

Even in the category of permitted foods, there are those that cannot be consumed on an Eastern diet. Bananas and grapes are prohibited as fruits because their glycemic index and calorie content are high, for example, compared to apples. Other products listed in the table are also prohibited:

Professor Uglov's diet: results and reviews

The Uglov diet has both positive and negative reviews. Elderly people achieve more effective results.

• “ Lyudmila, 52 years old . I think that the diet is designed for older people. For active working days, a cup of coffee for breakfast is absolutely not enough. I drink tea with a bagel or cracker. I buy fermented milk products with a high percentage of fat content. In 10 days I managed to lose 4 kg.”
• “ Svetlana, 32 years old . The Eastern diet helped me lose 6 kg. In the first 3 days I was constantly hungry. I was constantly thinking about my next meal. From 4-5 days I began to get used to the new regime. I applied the diet in combination with the professor’s general recommendations. I’m very pleased with the result.”
• “ Practicing gastroenterologist Andrey . The principles and recommendations of proper nutrition by Academician Uglov allow you to get a well-founded high result. With a short-term diet, monotonous nutrition does not harm health. However, for a longer regimen, the menu should be enriched with the amount of daily calories.”
• “ Olga, 32 years old. I followed the diet with my husband. Since I am a housewife, there were no difficulties in following the regime and consuming specific products. My husband’s everyday work life provoked deviations in the regime, which affected the quality of the result.”

Oriental diet menu for 10 days

There are shorter versions of the Eastern diet. The ten-day course is the toughest and strictest, but if you stick to it, you can get rid of 4-6 extra pounds. Experts do not recommend following the diet for longer. It can be repeated only once a quarter. Variations of fruits are allowed on the menu, but in general you should stick to the specified list of dishes. The diet for the Eastern diet is presented in the table:

Menu

There are four variants of the Eastern diet, which have some similarities. The most popular methods are for 10 and 13 days, less so for 3 and 7 days. The menu has significant restrictions on carbohydrates, so you need to weigh your capabilities and desires before starting the specified diet plan. The basic principles outlined above apply to each of the four subtypes of the system.

For 3 days

Duration is 3 days. The estimated excess weight loss is about 3 kg. This diet option is also called short-term or fasting days due to the period of passage and the small number of meals. A sample menu for the day is as follows:

• breakfast – one fresh boiled chicken egg; toast and a piece of low-fat hard cheese, green tea or coffee without sugar - 1 cup;
• lunch – white cabbage salad with green peas – 200 g, boiled meat (lean) – 100 g, black bread – one slice 50 g, fruit or fruit juice (freshly prepared);
• dinner - fermented milk product with minimal fat content - 200 ml.

The rule of eating by the hour remains the same.

For 7 days

The duration of this type of diet is 7 days. By adhering to the proposed diet, it is possible to lose weight by no less than 4 kg. The weekly menu includes foods rich in fiber and protein. Be sure to adhere to the rule of eating every 3 hours. Experts believe that the seven-day version is easier to tolerate than other types of eastern methods.

First day:

• breakfast – white cabbage salad – 150 g, still mineral water – 250 ml;
• lunch – boiled rice – 4 tbsp. l., salad of raw carrots and olive oil - 150 g, 250 ml of still water;
• dinner – lean fish fillet (boil without salt) – 150 g, one piece of black bread – 50 g, green salad leaves – 2 pcs.

Second day:

• breakfast – rice porridge with milk (dilute milk with water) – 200 g, dried apricots – 5 pcs., freshly squeezed apple juice – 250 ml;
• lunch – 200 g lean fish fillet (boil without salt). Fruit salad (oranges, pears, apples) – 200 g, freshly squeezed orange juice – 250 ml;
• dinner – lean boiled or stewed meat – 200 g, a slice of black bread – 50 g, green salad leaves – 3-4 pcs., orange – 1 pc.

The third day:

• breakfast – fruit salad (you can use green apples, pears, oranges) – 200 g, freshly squeezed orange juice – 250 ml;
• lunch – 200 g of beans, boiled without salt, cabbage salad with lemon juice – 150 g. Slice of black bread – 50 g, kiwi – 2 pcs., still mineral water – 250 ml;
• dinner – fried mushrooms without oil – 200 g, boiled potatoes without salt – 1 pc., still mineral water – 250 ml.

Fourth day:

• breakfast – green apple or orange – 1 pc., freshly squeezed orange juice – 250 ml;
• lunch – cauliflower and rice (boil without salt) – 200 g, a slice of black bread – 50 g, green apple – 1 pc., a handful of raisins;
• dinner – 2 potatoes and 200 g of lean fish fillet (boil without salt), a slice of black bread – 50 g, still mineral water – 250 ml.

Fifth day:

• breakfast – rice porridge with milk (must be diluted with water or use milk with minimal fat content) – 200 g, still mineral water – 250 ml;
• lunch – shredded white cabbage or seaweed – 200 g, a slice of black bread – 50 g, still mineral water – 250 ml, prunes – 6 pcs.;
• dinner – vegetable salad of cabbage, cucumbers and tomatoes – 200 g, flatbread baked from rice flour, mineral water – 250 ml.

Sixth day:

• breakfast – chop raw carrots (200 g), season with olive oil – 1 tsp, bread – 50 g, still mineral water – 250 ml;
• lunch – vegetable salad with carrots, cabbage and celery – 200 g, black bread – 50 g, freshly squeezed green apple juice – 200 ml;
• dinner – boiled white rice – 100 g, green lettuce – 100 g, still mineral water – 250 ml.

Seventh day:

• breakfast – fruit salad (use apricots, prunes and green apples) – 200 g, green tea without sugar – one cup;
• lunch – boil white rice without salt – 100 g, you can add small slices of fruit and natural honey (1 tsp), still mineral water – 250 ml;
• dinner – lean fish fillet (boil or bake without salt) – 150 g, seaweed – 200 g, black bread – 50 g, still mineral water – 250 ml.

On some days of the Eastern diet, as indicated in the menu above, it is possible to cook meat and mushrooms using the “dry frying” method, that is, without using oil in a dry frying pan.

Many online sources provide information that a couple of times a week it is permissible to replace lean boiled meat with milk sausages from a trusted manufacturer.

For 10 days

The duration of this type of oriental technique is designed for 10 days, the possible weight loss results are minus 4–6 kg. The same rule applies to following the basic principles of the diet. It is believed that the ten-day course is the most stringent and strict due to the limited diet. Experts do not recommend taking a course according to this scheme for more than 10 days. The menu is repeated from day to day, variations of fruits are allowed.

• 08:00 – coffee or green tea – one cup. A circle of lemon is allowed with tea, adding 1 tsp. sugar or natural honey (not daily!);
• 11:00 – hard-boiled fresh chicken egg – 1 pc., prunes (can be periodically replaced with dried apricots) – 8 pcs.;
• 14:00 – boil lean meat without salt – 200 g, vegetable side dish of cabbage and raw carrots – 100 g. Other vegetables are also allowed: bell peppers, cucumbers, tomatoes. Green apple, orange, grapefruit - one fruit to choose from;
• 17:00 – hard cheese with minimal fat content – ​​30 g, one fruit of your choice (oranges and green apples are the priority);
• 20:00 – low-fat kefir or yogurt – 250 ml.

For 13 days

The latest version of the eastern method is designed for 13 days. Weight reduction is possible in the amount of 5-7 kg, depending on the person’s body type. This option is considered the most unpopular due to the duration and imbalance of the diet; the menu is similar to the ten-day one. This weight loss regimen can only suit the most resilient people. The results in weight loss are especially noticeable for those people who exercise daily or go to the pool.

It is worth remembering that the recommended maximum course according to the Eastern method is 10 days. Exceeding the period may lead to deterioration of well-being and damage to health.

The right way out of the diet

To maintain your weight loss results, you need to exit the diet correctly. The main condition is a gradual transition to a normal diet. To do this, you need to adhere to the following principles:

• continue to eat 4-5 times a day;
• do not snack too late;
• do not eat fried, fatty, spicy, salty;
• first introduce vegetable and fruit salads, cereals, and after 3-4 days - light broths, soups, main courses.

Uglov's diet: a new way of life

In addition to recommended foods for the diet, Uglova focuses on lifestyle adjustments.

Proper nutrition should be accompanied by the following actions:

• Quitting alcoholic beverages and smoking.
• A varied menu of healthy natural products.
• Control the amount of food consumed, avoid overeating.
• Regulating the amount of drinking water consumed - at least 1.5 liters per day.
• Minimum consumption of foods containing sugar.
• Exclusion from the diet of white breads. Black, gray, rye no more than 150 g per day.
• A full night's sleep lasting 7-8 hours.
• Eating at regular intervals.
• Avoid late meals and do not eat before bed.
• Intense physical and mental activity.
• Active walks in the fresh air.

Walk

• Use of sports equipment.
• Optimistic plans for the future life, minimizing stressful situations.

Contraindications

Losing weight through strict dietary restrictions is always stressful for the stomach and the body as a whole, so for some categories of people the Eastern diet for weight loss is contraindicated. These include persons who have:

• diseases of the renal system;
• digestive tract;
• insulin-dependent diabetes mellitus;
• reduced immunity;
• diseases of the digestive tract;
• individual intolerance to permitted products;
• pregnancy or lactation.

Main advantages

The Eastern diet for weight loss stands out from other alternative methods with its advantages. Many women have already appreciated its ease of use, as well as significant savings in money spent on purchasing the required products.

The initial duration of the proposed diet is only 10 days. This period of time is quite enough to get rid of fat and undergo a significant transformation.

The products used, indicated on the menu, are sold in any store. You will not only have to buy them, but also moderately process them. This will require the most minimal culinary skills. If we continue to list the advantages of this method of losing weight, then it is worth highlighting the following points:

1. complete cleansing of the entire body from toxins and harmful substances;
2. guaranteed results with minimal effort;
3. there is an opportunity to repeat the diet if suddenly the final result does not please you enough;
4. there is no urgent need to visit the gym and exhaust yourself with daily workouts;
5. the daily ration of the proposed food is no more than 300g;
6. thanks to a strict diet, the cash costs for purchasing the necessary products are significantly reduced;
7. low calorie content - per day you will consume no more than 1700 Kcal;
8. The diet is intended for a young audience and is absolutely safe.

Recipes

Those who decide to lose weight on an oriental diet will be able to get acquainted with a lot of different recipes. Most of them include fish and seafood. This is explained by the fact that Easterners prefer these products instead of meat. You can also get your protein intake from seafood, beans or fish. Instead of baked goods, Asians eat more greens, fruits, mushrooms, rice, and vegetables. Eating such foods is the secret to the slimness of Eastern women.

Seaweed and carrot salad

• Time: 10 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 62 kcal.
• Purpose: for dinner / for weight loss.
• Kitchen: author's.
• Difficulty: easy.

Seaweed is good for weight loss. They contain a minimum of calories, but at the same time saturate the body with essential vitamins. In addition, seaweed can be bought in the store at any time of the year. It contains a large amount of iodine, with a deficiency of which a person becomes prone to a decrease in metabolic rate. You can combine seaweed with different products. An example of a light but nutritious snack is a salad with carrots.

Ingredients:

• carrot tubers – 1 pc.;
• garlic cloves – 1 pc.;
• lemon juice - from half a citrus;
• kelp – 100 g;
• teaspoon olive oil – 1 pc.

Cooking method:

1. Wash the carrot tuber, then peel, grate or chop into strips.
2. Rinse the seaweed to remove excess salt.
3. Grate the garlic.
4. Mix the ingredients, season with lemon juice and oil.

Far Eastern salad

• Time: 20 minutes.
• Number of servings: 1 person.
• Calorie content of the dish: 59 kcal.
• Purpose: for dinner / for weight loss.
• Kitchen: author's.
• Difficulty: easy.

The basis of this appetizer is also seaweed and carrots. Squid meat is added to them. It contains large amounts of protein and polyunsaturated fatty acids. The latter are useful for lowering cholesterol levels. Regular consumption of squid improves the development of muscle tissue, which helps make the body more toned when losing weight.

Ingredients:

• squid – 100 g;
• tablespoon olive oil – 1 pc.;
• red onion – 1 pc.;
• kelp – 100 g;
• carrot tuber – 1 pc.

Cooking method:

1. Boil the squid, cool, cut into pieces.
2. Peel the onion and chop it.
3. Grind clean dry carrots using a grater.
4. Combine ingredients, add seaweed.
5. Pour in olive oil, stir.