Luigi Gratton’s system
Luigi Gratton is a specialist in family medicine, a well-known American nutritionist, practitioner, nutrition consultant for the LA Galaxy football team, and Herbalife vice president of medicine and education. The main principle of his system is to reduce the number of calories, not food.
For an average person, consumption of 2000 kilocalories per day is almost always the norm. I tell my weight-loss patients: “Stick to 1,500 calories. But we know the average person consumes significantly more than three thousand calories every day.
It would seem that easier! Focus on 2000 kilocalories, and you’ll never get fat. But in practice, everything happens differently. For breakfast, you drink a large cup of coffee with a cupcake (1200 kcal), for lunch, you order a salad with chicken breast and sauce (800 kcal) – and the released limit ends! And there is still an afternoon snack, dinner! Meanwhile, the right food should be filled with vitamins, minerals, trace elements. There are a lot of good products, and you just need to be able to find them.
Critical aspects of the Luigi Gratton system:
print out a table of the number of grams and calorie content of servings of dishes
think over your menu in advance
replace meat with fish, dress salads with olive oil, use cabbage instead of potatoes
reduce calories, not food
only eat when hungry.
Sample menu for 1500 kcal
Breakfast: 1 protein product + 1 fruit + 1 cereal product
Omelette of 3 proteins with tomatoes, 1/2 grapefruit, one slice of grain toast.
Lunch: 1 protein product + 2 vegetables + salad + 1 cereal product + 1 sweet
Chicken fillet with tarragon, 4 cups of salad, 1 loaf, 1 cup of broccoli soup, 2 coconut meringues.
Snack: 1 protein snack + 1 unsweetened fruit
30 g mozzarella cheese, one apple.
Dinner: 2 protein products + 2 vegetables + salad + 1 cereal product
Shrimp with vegetables, green salad with carrots, 2 tsp. Low-fat dressing, 1 cup grapes.