Agree – counting calories is a tedious task. The Fifteen Diet diet eliminates calorie counts and contains a clear balanced nutrition plan for weight loss. A daily diet is like a children’s game. A set of products is divided into any convenient number of meals.
Serving size should equal fist size! It is important! Small errors upward are permissible. In the process of dieting, it will be easy to understand its principle.
In addition to the main meals in the diet, a light snack in the form of fruits is allowed. It is allowed to divide fruits into several receptions or combine with other meals, focusing on appetite.
There are no restrictions on the choice of time for an evening meal (dinner). The only advice is not to delay it, from the last meal to sleep should be at least 2 hours for the food to be digested.
A balanced diet helps smoothly tune into a diet. A balanced diet is suitable for those who do not have the task of gaining or losing weight if it is difficult to enter a new regime if you are overweight and have a mood for a long period of weight loss. It makes sense to pause once every half a year and switch to a balanced diet.
The mood of the Fifteen
During the first two weeks, you should follow the diet, strictly monitoring the weight. It should be weighed once a day in the morning on an empty stomach, after carrying out hygiene procedures. At this time, the weight is as accurate as possible. If the weight is stable, calories are equal to consumption. If the goal is to change the weight, you can adhere to the same diet, increasing the physical load.
If weight is reduced, then there is a calorie deficit. Depending on the goal, you can add little calories or reduce physical activity. If everything suits – stay in mode.
If the weight increases – a direct signal that the calories are in excess. Nutrition should be adjusted, remove fatty foods from the diet, sweet, flour.
One serving in grams should be 140-160 g for women and 200-220 g for men.
You can eat at regular intervals or by mode. The whole diet can be divided into 3 or 5 receptions.
Once a week, it is allowed to eat a serving of any, favorite product or drink. This allows you to psychologically unload. Days with free meals are called zigzags.
It is important during the diet to provide the body with all the necessary nutrients. To preserve muscle mass and fat loss, you need to consume the necessary amount of protein, for well-being, polyunsaturated fatty acids are important, for the feeling of satiety and intestinal motility – vegetables and fruits.
Pork, grapes, bananas, muffins are excluded. The restriction on fried foods, except for some types of vegetables. Liquid calories are not recommended. The amount of clean water, on the contrary, should be increased.
It is important to make a list in which to enter products that saturate and give a long-lasting feeling of satiety – chicken, eggs, legumes, cottage cheese, whole grain cereals and pasta made from durum wheat or cereal.
If there are only 3 meals, these products should be introduced more often than others.
Nutrition Diets “Fifteen”
Zero stage of weight loss – a balanced 2-3 week regimen with weight dynamics.
The first stage is the elimination of high-calorie drinks, the reduction of complex carbohydrates. Stages adhere to the same 2-3 weeks.
The second stage is the addition of low-calorie days, the last portion of carbohydrates should be replaced by a salad of vegetables. It is important not to rush with the change of stages and not to forget about physical activity.
When gaining weight, it is important to create a small excess of calories, while doing intense exercise. If there is a tendency to be overweight, calories should be increased very smoothly. An extra serving of protein foods or complex carbohydrates helps shift weight.
A moderate excess of calories in combination with properly built strength training allows you to gain weight smoothly and mainly due to muscles (500 g in 3 weeks). It is sometimes useful to add protein-carbohydrate mixtures to your diet.
Any changes in the diet should be introduced one at a time in 1-2 weeks and monitor the dynamics of weight.
You can not overeat, and before eating it is good to use a pleasant feeling of hunger. If there is no such feeling, you should review the diet and training regimen.
Fifteen do not exclude a vegan and lacto-vegetarian menu. To include it in the diet is a matter of free time or lifestyle. The task of the vegetarian menu is to saturate the body with vitamins.
Chicken, turkey, goose, quail are rich in protein sources. A baked bird is allowed several times a month.
Eggs can be eaten whole boiled, one or two a day if there are no contraindications.
Beef, veal, lean lamb and pork are preferred in boiled form, beef steaks are allowed on the grill. Useful offal – lungs, heart, kidneys, liver, stomach – they have many vitamins and minerals.
Various sea fish and seafood – mussels, raps, krill, shrimp, squid, etc. are recommended to be introduced into the diet due to the irreplaceable omega-3s, a large amount of protein and low-calorie content.
Non-fatty dairy products such as cottage cheese, yogurt, feta cheese, ricotta should be introduced in connection with the content of calcium. Based on these products, you can prepare dressings for salads and prepared dishes. It can be used as a dessert. Fat cheese can be entered once a week – zigzag.
Legumes are important in the diet – soy, mung bean, chickpea, beans, peas, and beans – a source of carbohydrates. Peanuts should be introduced into the weekly zigzag diet.
Vegetables, berries, and fruits are a daily source of vitamins. Preference should be given to greens, leafy salads, green vegetables, citrus fruits, as they burn fats, sour berries, apples.
You can include boiled or peeled potatoes in the diet.
Porridge is a source of carbohydrates and fiber. Buckwheat, barley, wheat, pearl barley, unpolished rice are useful. Durum wheat pasta should also be included.
Bread should be consumed coarse and whole grain, as well as lean in the form of fresh cakes with fillers – olives, nuts, herbs, sun-dried tomatoes.
Sources of healthy fats include various vegetable oils, ghee, olives, avocados, nuts, seeds and seeds, such as flax.
From drinks, you can freshly squeeze juices, fruit drinks, dried fruit compotes, green tea, herbal tea, natural coffee, water.
It means a favorite product, for example, in the case of alcohol – a glass of wine or beer, a couple of glasses of liquor or a glass of brandy. In the case of a meal, this is a portion of the size of a “fist” of any product.