The preferred diet is a mono-nutrient option that helps you lose excess weight.Moreover, it is so versatile that it definitely lives up to its name.
The essence of the favorite diet
Based on the length of the diet and its severity (more on this below), each day you will be allowed a certain set of foods for the day.This list will need to be followed.And include at least a minimal set of physical exercises in your daily life to start the process of losing weight.
How many extra pounds can you lose?
You must start from the starting number on the scale.
On average, estimates suggest a loss of 4-5 kg per week of the preferred diet if you follow a mild regimen, and about 7-10 kg with a strict regimen.
With a three-four-week diet you can lose more than 10 kg.
How and why weight falls
The favorite diet contains several conditions that help you lose extra pounds quickly:
It forces the body to adapt to a new food system every day.This speeds up your metabolism and burns more calories.
The sample menu is designed to create a calorie deficit.
Drinking days are fasting days;remove fluid from tissues.
Diet rules
During the selected period, you will have to adhere to the prescribed diet for each day.At the same time, you can choose your diet from your favorite foods.If it is a drinking day, then you can only drink during the day.These are the strictest days, but very productive.
There are many options for the duration of the diet.We recommend that you really assess your strengths and motivation and choose the most suitable path for you now.
This can be 7, 12, 14, 21 or 30 days.
The seven-day system is more accessible.Here's what her diet looks like:
- first day - drinking;
- second day - vegetables;
- third day - drinking;
- fourth day - fruit;
- Day 5 - protein;
- Day 6 – drinking;
- Day 7 – Balanced diet.
List of permitted and prohibited products
Regardless of the day, if you are really committed to results, you should eliminate junk food, mayonnaise, sugar and salt from your diet.You should also refrain from alcohol (dry wine may be an exception).In the case of the longer version of the preferred diet for 30 days, sugar should be replaced with honey and the consumption of salt in reasonable amounts is acceptable.
Water will definitely be on the list of recommended products.Every day - at least 2 liters.Drink green tea (unsweetened).
| day | Allowed | Prohibited/not recommended |
| Drinking | Water, weak tea, low-fat kefir, coffee without milk and sugar, low-fat yogurt, soups, broths, milk | Sugar-sweetened beverages (including soda), flavored yogurt, packaged juices |
| vegetable | Boiled, raw, baked vegetables in any form, vegetable salad with lemon dressing (without salt) | Mayonnaise and butter as sauce.Canned potatoes and vegetables are not recommended. |
| Fruit | Raw fruits, baked in the oven, fruit salads | It is recommended to avoid bananas and grapes. |
| Protein | Poultry, fish, chicken or quail eggs, low-fat cheese, cottage cheese, other dairy products | Oil for frying (use boiled breast, bake fish).
Do not eat fatty meat: pork, lamb. |
Menu for 7 days
Classic version (hard).
A strict version of the diet assumes that you are ready for significant dietary restrictions.With this option, you will be in a calorie deficit.In addition to products from the table, only water and green tea without sugar are allowed during the day.
Sample menu:
| day | Sample menu |
| 1 (Drinkable) | Spread 1-2 liters of low-fat kefir throughout the day, drink when you feel hungry |
| Day 2 (Drinking) | Spread 1-2 liters of low-fat kefir throughout the day, drink when you feel hungry |
| Day 3 (Fruit: Apple) | Distribute fresh apples, fresh apples, baked apples 5-6 times a day |
| Day 4 (Protein) | Distribute 300 grams of boiled lean chicken 5-6 times during the day |
| Day 5 (Protein) | Distribute 300 grams of boiled lean chicken 5-6 times during the day |
| Day 6 (Protein) | Distribute 300 grams of boiled lean chicken 5-6 times during the day |
| Day 7 (Cheese and Wine) | 5-6 meals, each: 50 ml of dry wine and about 30-40 g of hard cheese |
Easy option
If you are not ready or a strict diet is not recommended for health reasons, you can stick to a soft diet.Here there is a more varied diet and you will feel less hungry.
| day | Sample menu |
| 1 (Drinkable) | Breakfast: tea without sugar
Snack: 200 ml low-fat kefir Lunch: chicken broth without salt 200 ml Afternoon snack: yogurt 150 ml Dinner: a glass of skim milk |
| Day 2 (vegetables) | Breakfast: 2 fresh tomatoes
Second breakfast: fresh cabbage salad with cucumbers and herbs, seasoned with lemon juice and a drop of olive oil Lunch: boiled vegetables Snack: cucumber Dinner: Salad with cucumbers, tomatoes, sweet peppers and herbs |
| Day 3 (Drinking) | Breakfast: 150 ml of sugar-free yogurt
Snack: 200 ml of low-fat milk Lunch: 200 ml of chicken broth without salt Snack: 200 ml of milk Dinner: a glass of kefir |
| Day 4 (Fruit) | Breakfast: 2 oranges
Snack: grapefruit Lunch: vegetable salad dressed with lemon juice Snack: apple Dinner: pear and grapefruit |
| Day 5 (Protein) | Breakfast: 2 boiled eggs
Snack: 100 g of cheese Lunch: 150 g of boiled chicken fillet and 100 g of boiled peas Snack: low-fat yogurt Dinner: boiled or baked fish |
| Day 6 (Drinking) | Breakfast: green tea
Snack: 200 ml low-fat kefir Lunch: 200 ml of chicken broth without salt Snack: 200 ml of fresh grapefruit Dinner: 150 ml of yogurt |
| Day 7 (Balanced) | Breakfast: 2 boiled eggs
Snack: apple and pear Lunch: 150 ml boiled chicken fillet and broth Snack: 150 grams of low-fat cottage cheese Dinner: salad with fresh vegetables, seasoned with lemon juice and olive oil |
Menu for 14 days
It represents 2 circles in a row of a seven-day diet.But since such a long-term restriction of nutrition can lead to a loss of strength, it is allowed to include in this option:
- coffee and chicory - 1 cup a day (without sugar);
- on drinking days - milkshakes, freshly squeezed juices with pulp, jelly;
- on vegetable and fruit days - a green smoothie or cocktail.
Menu for 12 days
There are several options for this diet.
This is because you use the 2-week diet plan described above.But you remove the 7th and 14th day.Since we are eliminating the most "nutritious" days, when you hardly feel hungry, this diet option is not easy.
Option 2 is even tougher.For six days you must follow the food plan according to a seven-day soft diet.Then the diet will be as follows:
- Day 7 – fasting (drink only water);
- 8th day - vegetables;
- Day 9 - fasting (drink only low-fat kefir);
- Day 10 – protein (300 grams of boiled chicken breast);
- Day 11 – fasting (drink only green tea);
- Day 12 is balanced (as the last day in the 7-day soft version).
The order of alternation of foods in the diet for 21 days
The principle of building a menu for 3 weeks will remain the same: we will alternate mono-diets.Only in this case, each block will last 3 days.There will be some relaxation in the weekly diet to make it easier for the body to tolerate the restrictions.
- Days 1-3 – Drinking.Since the diet is quite long, 200 grams of low-fat cottage cheese and a glass of jelly are allowed;
- Days 4-6 – Vegetables.Like the seven-day diet, vegetables can be eaten raw, boiled, steamed or boiled.Unlike the classic version, you can add vegetable cutlets, and olive oil is acceptable in the salad;
- Days 7-9 – Fruit.Fruits in any form.In the three-week version, you can add yogurt to the salad;
- 10-12 – Meat.Lean, boiled or roasted poultry meat is allowed here.You cannot use salt, but you can diversify the taste with different spices;
- Days 13-15 – Protein.Here the diet will be fish, as well as vegetable proteins: nuts, legumes;
- Days 16-18 – Wine and cheese.The amount of wine is at your discretion.It can be replaced with pomegranate juice (300ml).You can eat about 300 grams of cheese per day;
- Days 19-21 – balanced diet.Mix and cook products from all previous blocks.Such nutrition will perfectly prepare you to leave the diet and help the body adapt to "normal" food.
The order of alternation of foods in the diet for a month
In this case, you will also alternate mono-diets for 3 days each.
- Days 1-3 – Drinking.In addition to the products described in the seven-day diet, smoothies with fruit and milk, soup with pureed vegetables,
- Days 4-6 – Vegetables.You can diversify the menu with stew or boiled zucchini
- Days 7-9 – Proteins.. You can make steamed chicken cutlets,
- Days 10-12 – Fruits
- 13-15 days – Drinking
- Days 16-18 – Vegetables
- Days 19-21 - Proteins
- Days 22-24 – Fruits
- Days 25-27 – Wine and cheese.Unlike the strict version of the weekly diet, the consumption of black bread (200 g) is allowed here.
- Days 28-30 – Balanced.If you use your imagination, you can get a varied diet.
What to do in case of a breakdown
If a "breakdown" occurs, the most important thing is to stop in time.If you eat a piece of chocolate, it's important not to panic and eat another two thousand calories, "since it's gone anyway."
If, for example, you eat a lot in one day while drinking, for the rest of the day try to limit the number of calories you consume and eat only the right foods that are allowed in a balanced day.And from tomorrow you continue where you left off.This means, in our case, the next day, again organize a drinking day for yourself.
Another little tip: if you mess up your diet and eat too much, try to cut the calories you eat by exercising.Jogging or any cardio activity is perfect.
Recipes for the favorite diet
For a day of drinking
In addition to juices and freshly squeezed kefir, here you can enjoy a glass of healthy cocktail, for example:
- 2 bananas
- 1 ripe mango
- 200 ml of water
Mix all the ingredients in a blender and pour into a glass.
Soup with tomato puree
- Peel 200 grams of tomatoes, first scald with boiling water
- Fry 1 onion, 1 clove of garlic in a little oil
- Add the tomatoes to the onions, cook until soft.Add water, put everything in a blender and blend on high speed.
- Garnish with a sprig of basil
For vegetable day
Salad with fresh vegetables
White cabbage, sweet peppers, tomatoes, cucumber - finely chop everything, season with lemon juice and a little olive oil.
Pumpkin caviar
- Peel the zucchini.grate it and boil it in its own juice for about half an hour.
- Boil the onions and carrots, adding a drop of oil, mix with the pumpkin mixture, boil for about 5 minutes.
For a fruit day
Baked apples with cinnamon and honey
Wash the apples, cut the top and the core.Pour in a teaspoon of honey mixed with ground cinnamon.Bake in the oven for about half an hour.
Fruit salad
Oranges, pineapple, kiwi, cubed apple.Drizzle with low-fat yogurt and garnish with a sprig of mint.
For a protein day
Poached salmon with juice
Place the salmon fillet (or other fish of your choice) in a plastic bag and place in boiling water.Cook until done.Sprinkle with lemon juice.
Chicken fillet in soy sauce
- Cut the chicken fillet into small pieces, add soy sauce and garlic.Place in the refrigerator for 30 minutes.
- Boil without oil for about 10 minutes.
Why weight matters
It happens that at some point the weight stops coming off.This can happen on any diet.In the favorite diet, the main thing is not to stop and continue to follow the nutritional system.
Check that you are following all the rules exactly.If you are on a bland diet, you may be consuming too many calories.Remember that with any weight loss system, you should always feel a slight feeling of hunger.The number of calories consumed should not exceed 1600.
How to make your diet more effective
If you're feeling empowered, you can try creating an even bigger calorie deficit to make your diet more effective.If you used the easy version of the diet, check out the strict version.It is possible to alternate days: hard and soft options.
Add sports.This will not only help you burn more calories, but also make you look fitter and stronger.
How to safely quit a diet and maintain results
After the diet, you will probably lose 5-10 extra pounds.This will be due to dietary restrictions.The most important thing after all the work is not to regain the hated fat.To do this, you need to competently exit the diet and then eat properly after the diet.
The beginning of leaving the diet will be the last day: a balanced diet.Stick to this diet for another week.
If you overload your body with hamburgers or fried foods on the first day, it will immediately begin to accumulate the missing calories, turning them into fat.All lost kilograms will return in even greater volume.
Contraindications and health risks
The preferred diet cannot be called balanced, so it is not suitable for everyone.
For whom the diet is not suitable:
- Pregnant and nursing mothers
- People with gastritis, ulcers, gastrointestinal problems
- People with diabetes
Opinions of doctors and nutritionists
Doctors and nutritionists agree on the following regarding the preferred diet:
- It is not recommended to repeat more than once in 3 months, and a 30-day course more than once a year.
- If you have problems with stool (diarrhea), use oatmeal to break the diet.
- Use broccoli instead of white cabbage.
Comparison with other rotation-based diets
Many diets are built on the basis of mononutrition, including the well-known "6 petals".
The benefits of the favorite diet
- More effective, it allows you to lose more kg;
- In addition to weight loss, it cleanses the body;
- There is a smooth exit;
- Due to the large number of options, it is possible to choose the most suitable option.
ANTI
- Hard to bear
- Not balanced, which can cause health problems