Presidential diet Dr. Agatston

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Diet, which was developed by American cardiologist Arthur Agatston, first called the diet South beach, South beach or beach diet. Presidential it began to call after her family was fond of the Clintons. Now it is one of the most popular diets in many countries, including in Russia. Many of its adherents claim that it is very effective and requires no culinary sacrifice. It not only allows you to get rid of extra pounds, but also helps protect against arteriosclerosis and, therefore, improve heart function, normalize metabolism, promotes healing of the body.

If you love meat, fish and vegetables if you want to lose weight, but you do not want to starve, this diet is for you. First, though, you will experience some difficulties, abandoning the sweet and flour, but after some time (usually a month or two) you will realize that you really don't like ice cream, candies, sweet buns, for your body to readjust and will not feel they are needed.

Developing this diet, Dr. Agatston wanted to help their patients reduce the load on the heart caused by excess weight. For the first 2 weeks it can help to lose 3 to 6 lbs. If this result suits you, you can stop it, but if you want to keep slim for life, you can not deviate from the recommended diet over the years, especially since the diet is not so strict.

it is very simple. Dr. Agatston calls to reduce the amount of food consumed, it preciae to pay attention to what you eat and how this affects your health and figure. And only after that to develop a suitable menu for you.

According to Dr. Agatston, the extra pounds are most often gaining anyone who uses the so-called fast carbs: refined sugar, products made from wheat flour, a variety of sweets, prepared sweet drinks and juices. They give the body energy and new fat deposits.

To the sugar, the last heat treatment, digested as slowly as possible, it is recommended to combine animal fats. That is the perfect side dish to meat, fish or poultry should be vegetables and sweet fruit — cottage cheese or yogurt.

To the "fixed" ration of the diet, the author advises to go slowly, helping the body to wean itself from the "wrong" products. About two weeks attraction to them is significantly reduced: the body is set up on a small dose of carbohydrates and can tell you what it needs. Trust him and listen to his "advice"

1. Do not change your usual diet. If you like Breakfast, lunch and dinner, and in between these meals to make snacks — please.

2. Don't limit yourself in a liquid. Remember that for the first two weeks you have to forget about alcohol (including beer) and sugary drinks, even fruit juices. Prohibition will end rather quickly, and then you'll be able to afford first a glass of light alcohol, and then 200 ml of dry red wine per day. Another feature of this diet — not allowed to drink coffee (though many nutritionists, believing that it stimulates the appetite, strongly do not recommend this drink). Coffee drinkers can afford a couple of cups a day.

In those two weeks is to give up pastry, pasta, grains, fatty dairy products, fruit, sugar and ketchup. If after this period, you'll still have a need for these products, you can include them in your diet. And yet — vegetables (except potatoes, corn, carrots and beets), lean meats, low-fat cheese and cottage cheese, nuts, beans, soy products.

so in two weeks you can lose up to 6 kg. If you continue to stick to the diet, the weight loss will continue, but much slower — up to a kilogram a month. But first, the pounds will not come back, and second, you can treat yourself to and ice cream, and chocolate (of course in small amounts). If you lose weight slower than you would like, don't even look at the melon, grapes, bananas, pineapples, cakes. May you find comfort in the fact that over time, the addiction to these foods will disappear and you will not need to look in the list of prohibited products: you just don't want them.

diet doctor Agatston there are 3 main phases. 1-I (the most severe) lasts for two weeks. Weight loss of 6 kg Duration a 2-phase you define yourself — until you reach the desired weight. Phase 3 — this is not a diet at all, and your new life, you enter a light step, getting rid of the hated fat and ozdorovit the body, which will now operate very efficiently. From time to time you can go back to the 1st and 2nd phases.

The 1st phase of the presidential diet Agatston

This is the most important phase, it needs to rebuild your body in a new way. While you are waiting for the most severe restrictions: anything sweet, anything starchy foods, no alcohol, no fruits and juices. (If you can't drink unsweetened tea or coffee can add a sugar substitute.) The list of allowed foods is quite extensive: fillet and sirloin of beef or veal, pork tenderloin, Turkey breast or chicken (without the skin), any seafood, lean meat products, low-fat cheese ("mozzarella", "Cheddar", "Cheese", "Ricotta", "Wires. ● lawn", tofu, cottage cheese, cheese), nuts (peanut — 20 pieces, pistachios — 30 PCs., walnuts — 7 pieces), peanut butter (1 tbsp per day), eggs (no limit)eggplants, peppers, turnips, spinach, lettuce, celery, zucchini, tomatoes (one per day), asparagus, beans, artichokes, broccoli, cauliflower, cabbage, cucumbers, olive oil, sunflower oil, unsweetened spices, lemon juice, horseradish, black and red pepper, candy without sugar, cocoa, jellies and mousses without sugar.

do not cook. Cook, bake, cook for a couple, invent a variety of salads (only olive oil). Meal three times a day with two snacks. During the first phase the body gets rid of excess carbs and rebuilt on the new regime. To make it easier to navigate, below is a sample weekly diet.

Monday

the First Breakfast. A glass of tomato juice, 1-2 hard-boiled eggs, 2 slices of lean meat, a Cup of coffee with skim milk (or without) sugar.
the Second Breakfast. Up to 80 grams of low fat cottage cheese, 0.5 tomato, greens.
Lunch. Salad of boiled chicken breast, lettuce, garlic and nuts, seasoned with a mixture of olive oil and fresh lemon juice.
the Afternoon tea. 100-120 grams of fat-free cottage cheese, 100-120 grams of salad of cucumbers and tomatoes, dressed with olive oil.
Dinner. Marine fish, steamed cauliflower or broccoli, salad of tomatoes, cucumbers, sweet pepper and herbs, filled with a mixture of olive oil and fresh lemon juice.
Before going to sleep. 100-120 grams of low fat cottage cheese with fresh lemon zest.

Tuesday

the First Breakfast. Eggs 1-2 eggs with tomato, slice of low fat cheese, a Cup of tea without sugar.
the Second Breakfast. a glass of any vegetable juice, 100 grams of low fat cheese or cottage cheese.
Lunch. Chicken breast, steamed or grilled, with a cucumber and greens.
the Afternoon tea. Boiled oyster mushrooms or mushrooms with cabbage or vegetable salad, dressed with olive oil and lemon juice.
Dinner. Lean fish (boiled, steam or baked) with vegetables, sachet of cabbage, filled with a mixture of olive oil and lemon juice.
Before going to sleep. 100-120 grams of low fat cottage cheese with cocoa powder.

Environment

the First Breakfast. Egg, soft-boiled 2 slices of lean meat or poultry, a Cup of unsweetened decaf.
the Second Breakfast. A glass of any vegetable juice, 100 grams of lean cottage cheese or cheese.
Lunch. A glass of tomato juice, portion of vegetable stew, lean boiled fish, salad of tomatoes and cucumbers, dressed with olive oil.
the Afternoon tea. 100 grams of low fat cheese or cottage cheese.
Dinner. Pike perch fillet, steamed with vegetables, roasted on the grill or in the oven.
Before going to sleep. 100 grams of low fat cheese or cottage cheese.

Thursday

the First Breakfast. A glass of any vegetable juice, an omelet of two eggs, skimmed milk and greens, 1 glass of tea without sugar.
the Second Breakfast. 100 grams low-fat cottage cheese or cheese, 0.5 tomato.
Lunch. Low-fat boiled meat, sheet salad or vegetable salad, dressed with olive oil.
the Afternoon tea. 100 grams low fat cottage cheese, 0.5 cups finely chopped cucumbers and tomatoes.
Dinner. Boiled sea fish with cauliflower or broccoli (steamed or grilled), salad with tomatoes, cucumbers, peppers and herbs, filled with a mixture of olive oil and fresh lemon juice. Before going to sleep. Lemon mousse.

Friday

the First Breakfast. 2 eggs, cooked boiled, 2 slices of lean meat or poultry, a Cup of decaf.
the Second Breakfast. A glass of tomato juice, 100 grams of low fat cheese or cottage cheese.
Lunch. A plate of fish soup, salad of tomatoes, cheese, onions, olives and greens, dressed with olive oil.
the Afternoon tea. 100 grams low-fat cottage cheese with tomatoes and greens.
Dinner. Boiled chicken breast, steamed or grilled vegetables (steam or stew), cucumber salad, seasoned with a mixture of olive oil and lemon juice.
Before going to sleep. Lemon mousse.

Saturday

the First Breakfast. Egg, soft-boiled 2 slices of lean bacon, Cup of decaffeinated coffee with low-fat milk or a Cup of herbal tea without sugar.
the Second Breakfast. 100 grams of low fat cheese or cottage cheese, a glass of tomato juice.
Lunch. A bowl of asparagus soup, salad with boiled chicken, lettuce, low fat cheese, tomatoes and garlic, dressed with olive oil.
the Afternoon tea. 120 grams low-fat cottage cheese, tomato.
Dinner. Fish, steamed or grilled, poached or steamed vegetables, vegetable salad, dressed with a mixture of olive oil and fresh lemon juice.
Before going to sleep. 100 grams of lean cottage cheese.

Sunday

the First Breakfast. An omelette with 1-2 eggs and skim milk with herbs and mushrooms, a Cup of tea without sugar.
the Second Breakfast. A glass of any vegetable juice, 100 grams of lean cottage cheese or cheese with herbs.
Lunch. Baked salmon, cauliflower or broccoli, steamed and dressed with olive oil.
the Afternoon tea. 100 grams low-fat cottage cheese with greens and tomato.
Dinner. Meat, grilled, garnished with vegetables and herbs.
Before going to sleep. 100 grams of lean cottage cheese.

This phase lasts indefinitely — until you decide that your weight has reached the ideal performance.

2-nd stage of the presidential diet Agatston

All restrictions imposed in the first phase are removed. You can eat anything you want, including a little in your diet potatoes, pasta, cereals, bread from wheat flour, fruits and berries. You can drink red wine. Allowed to treat yourself to dark chocolate, low-fat pudding.

Watch your weight. If he started to grow — eliminate or minimize the products for which this happens. If weight is not increasing or decreasing (it must be slow — up to 1 kg per month), keep experimenting, listening to your body. In any case, do not get carried away potatoes, pasta and bread. Remember: two weeks without them, which means they are not for you is vital.

sample menu for phase two is shown below. This is not dogma, this is only a guideline.

the First Breakfast. Fresh berries, oatmeal, cooked in low-fat milk with a teaspoon of chopped walnuts, a Cup of unsweetened decaf with low-fat milk or a Cup of herbal tea without sugar.
the Second Breakfast. Egg, hard-boiled, vegetable salad, dressed with a mixture of olive oil and freshly prepared lemon juice or vinegar.
Lunch. Plate of vegetable soup, a stew of chicken meat.
the Afternoon tea. Pear, 100 grams of low fat cheese.
Dinner. Baked salmon, spinach or vegetables.
Before going to sleep. An Apple or grapefruit.

Phase 3 of the presidential diet Agatston

the First Breakfast. Grapefruit, scrambled eggs seasoned with spicy sauce, slice of grain bread, a Cup of unsweetened coffee with low-fat milk or a Cup of herbal tea without sugar.
the Second Breakfast. Lean beef baked in a pie, Apple.
Lunch. A plate of fish soup, boiled asparagus.
Dinner. Portion of chicken, grilled vegetable salad, dressed with olive oil and freshly prepared lemon juice or vinegar.
Before going to sleep. Lemon mousse or fresh strawberries.

after Reaching the desired weight on the presidential diet Dr. Agatston, you have to put the following task — no more and gain weight. During the diet your body was reconstructed, and now you will be quite difficult to adhere to the basic rules that will help lead a new way of life:

first, try to use healthy foods for you.
second, avoid carbohydrate.
third, avoid the canned and convenience foods, cook from natural ingredients in small portions—one or two times.
fourth, try to eat between meals took 3-4 hours.
fifth, always eat Breakfast, but do not overeat in the morning.
sixth, on an empty stomach drink a glass of water (you can add a slice of lemon or a bit of freshly prepared lemon juice).
seventh, eat your fill, but do not overeat.
eighth, do not torture yourself thirst during the day drink mineral water or water with lemon juice.
In the ninth, drink before meals or half an hour after her, and during the meal do not take with food.
And finally, in tenth, even if you are used to snacking in the evening, do not cram before bedtime.

do Not worry if your weight began to increase. Just go back to the first phase. You have already passed, so that problems will not arise.