Doctor Bormental's diet for long-term weight loss. Doctor Bormenthal's diet: intensive weight loss without prohibitions Losing weight using Bormenthal

23.10.2015 admin

The nutritional system developed by Dr. Bormenthal is considered one of the most effective, thanks to its unique combination traditional methods of losing weight and methods of psychological influence.

The psychological factor is the main feature of the diet

Clinics practice training to identify the root cause of overeating, conducted by experienced psychologists.

Clients have the opportunity to visit:

1. Individual consultations with a doctor;
2. Group classes;

During consultations, nutritionists strive to:

• Form correct eating behavior;
• Determine the cause of overeating;
• Motivate to lose weight;
• Eliminate “non-food” urges to eat;

However, the use of harsh methods such as hypnosis or coding is prohibited in clinics.

The main methods of influence are:

• Conversations using neurolinguistic programming;
• Meditation techniques;
• Breathing exercises;

The emphasis in successful weight loss using the Bormenthal method is on the psychosomatic factor. The same feature should be adhered to when following a diet on your own.

Important:

• Be careful to get up from the table before you have had enough to eat;
• Sit down to eat, clearly aware of hunger;
• Do not confuse the desire to eat with thirst;
• Find methods of relaxation and distraction other than food;
• Spend at least 20 minutes on each meal;

Basic rules of the food system

In addition to the psychological component, an important part of the Bormenthal diet is its low-calorie diet.

The main emphasis is on a combination of two factors:

1. Food within the acceptable calorie range;
2. Selection of dietary products;

How to properly maintain daily caloric intake?

Those who want to lose weight just need to adhere to the established standards:

• During the day, eat in the corridor with a calorie content of 1000 - 1200 kcal. It is important that the lower limit is intended for people leading a sedentary lifestyle; and the upper bar should be adhered to by those losing weight with moderate mobility. Those who regularly engage in heavy physical labor are allowed to increase their daily caloric intake to 1400 kcal;
• Buy kitchen scales for the most accurate calculation of calories eaten and tracking portion sizes;
• Before consumption, carefully study the caloric content of the product. indicated on the label or use available tables from the Internet;
• Carefully fill out your food diary. You can make your work easier by calculating the calorie content of a whole dish once, so that you can subsequently add calories only to the portion based on its weight;
• At the end of each day, study your food diary for the day and draw adequate conclusions about which products are best to refuse and which to add;
• Don’t reproach yourself too harshly for mistakes and leaving the calorie corridor;
• It is not recommended to consume less than 1000 kcal per day, because it is unsafe for health;

Such a low calorie range is designed for successful weight loss. Once the desired result is achieved, it is important to return to a comfortable zone and eat so that your weight remains unchanged.

Sample menu for the week

There are no clear restrictions on products in the Bormenthal diet. Clinic professionals consider the quality of the menu to be unimportant; only its total daily calorie content is important, so there should not be any difficulties with creating a diet.

• Eat protein foods (lean meat, fish, poultry) daily;
• For cooking, use stewing, boiling or baking;
• Limit consumption of fatty and fried foods;
• From dairy products, choose low-fat kefir and milk, cottage cheese. It is better to avoid sweet yoghurts and curd cheeses altogether, and replace sour cream with natural yoghurt without additives;
• Do not get carried away with sweets, smoked meats and pickles;
• Butter and vegetable oil cannot be excluded, but should be limited. It is better to eat oil in its raw form, for example, in salads;
• Eat no more than 230g at one time;
• Eat 6 – 8 times a day, maintaining an interval of at least 3.5 hours;
• Carry out control weighing once a week;
• The last meal should be strictly 4 hours before bedtime;

To make it easier to start the diet, below is a sample menu.

You can eat this way all week long, adding only a small variety of foods:

• Breakfast: low-fat cottage cheese with 1% kefir, coffee or a bowl of buckwheat porridge with a piece of butter and herbal tea;
• Afternoon snack: a cup of tea and a small sweet or fruit;
• Dinner: lean soup, poultry or fish cutlets, vegetable salad, a slice of bread;
• Lunch: various fruits;
• Dinner: lean beef, rice and unsweetened coffee or a plate of steamed vegetables with poultry;
• Before bedtime: a glass of kefir 1% and two small cookies;

It is important to eat fish once a week, limit the consumption of starchy vegetables and not overeat pastries.

The Bormenthal diet has only two strict dietary restrictions:

1. It is important to completely avoid any alcohol and sweet soda. These products do not provide any nutritional value and contain a large number of “empty” calories;
2. Have a fasting day once a week on kefir, fruit or even chocolate. Such nutrition will cleanse the gastrointestinal tract and avoid the “plateau effect”, when weight loss suddenly stops for no particular reason.

While following a diet, you need to carefully protect your health. If the disease does occur, it is important to immediately add 200 kcal to the daily norm; the body needs this for successful recovery.

Positive aspects of the Bormenthal diet

Any weight loss system is designed to achieve a certain result, expressed in a number on the scale.

The Bormenthal diet has a number of undeniable advantages compared to similar systems:

• The absence of strict restrictions on the foods consumed reduces the likelihood of a breakdown and increases psychological resistance to the diet;
• Free menu planning allows you to eat familiar foods;
• Lax restrictions contribute to the formation of correct eating behavior, which will soon become a habit and help maintain weight;
• Some people lose less kilograms on a diet, others more, however, weight loss is guaranteed. This is due to the positive effect of psychological training and compliance with basic nutritional rules.

Cons of the diet

Despite all the advantages of the Bormenthal nutrition system, this diet has a number of serious limitations:

1. This method of weight loss is absolutely not suitable for pregnant women and nursing mothers;
2. The low calorie threshold provides for eating mainly at home, so this diet is not suitable for those who are often on the road;
3. The age limit is set from 18 to 60 years;
4. The diet is more universal than individual. This is something to keep in mind when making personal nutritional adjustments;
5. WHO workers strictly do not recommend sticking to a daily caloric intake below 1200, while Bormental nutritionists have set the lower calorie intake as much as 200 kcal less than this value;
6. People with chronic diseases should follow the diet with caution;

• Athletes, because this nutritional system leads to a mandatory loss of muscle mass;
• Persons suffering from diabetes or any type of cancer. And also for those who have suffered a stroke or myocardial infarction;
• Regular patients of the psychologist’s office;
• People experiencing an exacerbation of any illness;

Sports and diet Bormenthal

However, it is hardly possible to build a beautiful body without physical activity, so those who have chosen the Bormenthal diet for weight loss have only two options:

1. Play active sports and increase your daily caloric intake by at least 300 kcal in accordance with the type of physical activity;
2. Eliminate exercise completely for the duration of weight loss, and upon achieving the result, visit the office of a cosmetologist or plastic surgeon.

Subtleties of creating an individual menu

There are no specific requirements for the menu on the Bormenthal diet; everyone is able to independently build their own diet, following a simple scheme:

• Weigh all the ingredients of the dish and enter their energy value in accordance with the weight in the food diary. You can use an electronic calculator on the Internet or download a similar program to your PC;
• Then measure a portion of the dish on a kitchen scale and write down the resulting grams and kcal;

At first, the procedure may take a lot of time and attention, however, after a week all actions will become automatic and will no longer cause discomfort.

The Bormenthal diet is optimal for those who are just starting their journey to a slim figure. It is simple and requires a minimum of conditions.

To achieve optimal results, you only need to follow a few simple rules:

• Regularly attend classes with a psychologist or conduct meditation on your own;
• Follow nutritional recommendations;
• Carefully keep a food diary;
• Don't overeat;

Dermatologist, cosmetologist-esthetician, honored author of Evehealth

20-09-2016

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This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

Are you tired of all kinds of diets that promise stunning results in a short time, and are you tired of torturing your body with incredible efforts of will and deprivation? Then the nutritional system according to Dr. Bormenthal’s method will become your reference book, which will teach you to understand your body and be friends with it. After all, often lately, when I had to fleetingly see my reflection in a store window or mirror, the thought popped into my head: “Well....”.

The principle of the Bormenthal diet

To understand the essence of the diet, the essence of the Bormenthal diet, you need to remember some of its principles.

1. There should be no strict prohibitions on food. In other words, if you want to eat a cake, you can eat it, but then subtract the calorie content of this cake from your daily calorie intake. Such a hike allows a person not to feel psychological discomfort, and therefore avoid stress, which can lead to breakdown and overeating. After the body has received what it wants, its food pleasure centers give a signal that the need has been satisfied and there will be no craving for such a product in the near future.
2. Daily calorie intake should not exceed . It is necessary to count the calories of food eaten according to Bormenthal's table, and enter the results in Bormenthal's diary, which are freely available on the Internet.
3. The nutrition plan includes at least four meals a day, at intervals of no more than 3.5–4 hours.
4. You should adhere to the following caloric content of each meal relative to the daily norm: breakfast - 30%, lunch - 10%, lunch - 40%, dinner - 20%, additional dinner 5 - 10%.
5. Drink clean still water - 2 liters per day.
6. If possible, limit the consumption of simple carbohydrates in the form of sweets, confectionery and pasta made from higher varieties of wheat.
7. Reduce your consumption of fatty, smoked, salted, pickled and canned foods.
8. Give preference to the following cooking methods: boiling, stewing, baking, steaming.
9. The portion per meal should be no more than 200 g.
10. You need to eat a portion slowly over 30 minutes and leave the table with a slight feeling of hunger.
11. During the diet you should avoid alcohol, because... it can slow down the weight loss process by a week.
12. Be sure to increase the amount of protein foods (fish, seafood, meat) and high-fiber vegetables, unsweetened fruits and low-fat dairy products.
13. Weigh yourself weekly.
14. Strong physical activity and sports during the diet are not recommended. because the body works in conditions of a reduced amount of calories and additional expenditure can be harmful. If your lifestyle includes daily visits to the gym, then you should add 200 kcal to your diet.

In the Bormenthal diet, each person makes his own menu. There are no clear guidelines and no specific daily list of portions and foods. If you adhere to the above rules, it is not at all difficult.

In order to start using this system, you should stock up on kitchen and floor scales. All components for preparing a particular dish are first weighed and their calorie content is found in the Bormenthal table, and the total total calorie content is calculated.

Next, select the portion that will be eaten. It is also weighed and its energy calculation is carried out. This figure is recorded in the diary, which is a very convenient way to calculate the remaining daily requirement. For each product or dish planned for the day, such work is carried out and an individual daily menu is drawn up.

At first glance, it seems that it is difficult and time-consuming. However, in practice, everything is not so scary and after 3 weeks a new habit appears that allows you to carry out these procedures with pleasure and almost automatically.

The benefits of keeping a diary

The Bormenthal diet was developed by a team of nutritionists, psychologists and doctors. Therefore, all its means carry a certain practical and psychological load.

A personal diary is needed not just to record calorie data and weight status. It functions as a means for analyzing and adjusting human eating behavior. After all, after 2-3 weeks of the diet, the user sees what success he has achieved, how the weight has gone, what is the calorie content of his traditional dishes and what needs to be changed to improve the results.

Bormenthal diet reviews and results

If you follow the rules of the Bormenthal diet, you can easily get rid of 2-4 kg of excess weight in a week. The important thing is that there are no strong restrictions and you can make any changes to the diet if necessary.

Gradually, your own effective nutrition system is formed, which is fixed for life. This is very important because... Over the course of many years, new healthy eating habits will help you maintain your desired shape.

On the Bormenthal diet, reviews from most women who have lost weight are positive. The main advantages include:

• psychological comfort due to the lack of restrictions;
• compliance of the results obtained with the promises of the diet developers;
• freedom of choice of products and dishes;
• development of your own power supply system.

There are also negative assessments, including:

• the need to constantly count calories;
• it is necessary to keep a diary;
• With the duration of the diet, there are periods when the weight does not come off for 1-2 weeks.

Analyzing the pros and cons of the diet based on reviews, we can make a simple conclusion that the diet is effective and does not cause any particular difficulties during implementation. Well, the fact that difficulties arise in developing consistency and systematicity of actions in its course speaks rather of a person’s unpreparedness for serious measures in the fight against excess weight.

Contraindications

Like any method that affects the body's metabolic processes, the Bormenthal diet has some contraindications:

• mental illness;
• pregnancy and breastfeeding;
• age restrictions (not younger than 18 years and not older than 60);
• chronic, oncological and acute diseases.

The approximate weekly menu for the Bormenthal diet is as follows:

• Breakfast 300 - 350 kcal. You can eat buckwheat porridge - 100 g with boiled meat 80 g plus 100 g of cottage cheese with a teaspoon of honey or cottage cheese dessert, a piece of cheese 10 g. Drink a cup of tea or natural coffee;
• Lunch 100 - 150 kcal. You can eat lean soup or cabbage soup with sour cream 150 g and drink tea with marshmallows (1/2 pcs.);
• Lunch 400 - 450 kcal. You can eat 150 g of stewed vegetables with 200 g of boiled fish, drink 200 g of fruit compote or jelly with dietary cookies (50 g);
• Dinner 200 - 250 kcal. Fresh vegetable salad with seafood 150 g or fruit salad with yogurt dressing, nuts and prunes. A glass of tea with 1 - 2 cubes of dark chocolate.
• Second dinner 80 - 100 kcal. A cup of kefir and one loaf of bread.

Ingredients and dishes can be changed. The main thing is that the specified calorie content of the diet is maintained, protein and vegetable foods predominate, and there is not a large amount of light carbohydrates.

Bormenthal diet recipes

Vegetable stew with porcini mushrooms

Ingredients: cabbage 300 g, tomatoes 2-3 pcs., sweet pepper 3 pcs., carrots 3 pcs., onions 2 pcs., boiled porcini mushrooms 200 g, sour cream 15 g, garlic, pepper, salt to taste.

Boiled mushrooms and tomatoes cut into slices are lightly sautéed in a frying pan with oil, shredded cabbage and carrots are added. The dish is stewed for 20 minutes. Peppers and onions are cut into rings and placed in the prepared mass. Everything cooks for another 15 - 20 minutes over low heat, adding a little salt at the end of cooking.

The finished dish should sit for half an hour. Before use, add a spoonful of sour cream or sour cream sauce with chopped garlic and pepper.

The resulting dish has a calorie content of approximately 500 kcal, and a serving of 100 g is 100 kcal. The presence of a large amount of fiber and protein in it allows you to not feel hungry for a long time and replenish the body with almost all the necessary components.

Lenten soup with eggplant

Ingredients: 1.5 liters of water, 3-4 potatoes, one carrot, 150 g eggplant, 1 onion, 100 g canned red beans, salt and pepper to taste, one bay leaf.

Let the water boil and add the diced potatoes and beans. Cook the mixture for 20 minutes. At this time, in a frying pan with vegetable oil, sauté the carrots, eggplants and onions, chopped into cubes measuring 1x1 cm. When the eggplants have become soft and the skin has become easy to peel off, add the sautéing mixture to a boiling pan. Cook for another 25 minutes. Five minutes before the end of cooking, add the bay leaf, salt and pepper.

The calorie content of this soup is approximately 380 - 400 kcal. One serving of 200 g will be equal to 55 - 60 kcal. Thanks to its balanced composition and the presence of protein and fiber from beans, the soup has the property of long-term saturation of the body and replenishes the amino acid composition.

Using these two dishes as an example, you can eat high-quality, tasty and low-calorie food, enjoy the process of eating and quickly lose weight.

If you have carefully read this article, then the decision to use the Bormental diet is probably already waiting to be implemented. Don’t put off this idea until tomorrow and start right now, and the first results will add new strength and enthusiasm.

Video about Dr. Bromenthal's diet

Video about losing weight at Dr. Bromenthal's center

If you are overweight and need to lose not a few kilograms, but quite a lot, then the Bormenthal diet can be an excellent weight loss system in this case. It refers to long-term diets, and you must adhere to its rules until you achieve the necessary results.

What is this method?

This diet became famous in 2001. Not only nutritionists, but also psychotherapists worked on its creation. This diet is used by some specialized clinics. It was developed taking into account the fact that most people are overweight not because they want to eat, but because they are influenced by psychological reasons.

For example, many people, when under stress, begin to eat food to calm down. At this time, they do not control the amount of food they eat. Such uncontrolled eating can lead to disruption of metabolic processes in the body, accumulation of extra pounds, and fat deposition. Therefore, to get rid of unnecessary pounds, you need to be able to properly set yourself up and have a clear motivation for losing weight. It is in the search for motivation that the main meaning of the Bormenthal method lies.

Specially designed trainings are used for weight loss. They are carried out by specialists in clinics. Nutritionists and psychologists work with people. They help solve all psychological problems, reassure the patient, and instill confidence in his strengths and capabilities. And then they begin to convince him that he needs to reduce his appetite and lose excess weight. During weight loss, breathing exercises and meditation are used.

25 trainings have been developed. All of them are aimed at developing a calm attitude towards eating food.

The diet itself is based on the following statutes:

• Eat only if a person is really hungry.
• Take small amounts of food.
• Familiarize yourself with the concept of caloric content of foods.
• Be in a positive mood while eating.
• Know the basics of breathing exercises.

As a result of following these few rules, a positive attitude occurs and a desire to lose weight appears. Over time, metabolism normalizes. Each time, the volume of the distended stomach decreases due to the small amount of food eaten.

The good thing about the diet is that you don’t have to give up eating high-calorie foods. They are allowed to be consumed in small quantities. The main emphasis is on the calories received during the day from the food eaten.

Basic diet rules

There is a list of basic rules that must be strictly adhered to when following the Bormenthal weight loss system:

1. You can eat different foods, even chocolate and ice cream, but you need to know the calories of each product and subtract them from the total calories.
2. Include protein foods in your diet: poultry, fish and eggs.
3. Do not add seasonings and hot spices to dishes, they increase appetite.
4. Once a week, arrange fasting days on kefir or apples.
5. Eat food often - about 6-7 times a day, but in small portions - 200 g. Eat every 3 hours so that the body constantly works and the metabolism does not decrease.
6. To avoid feeling hungry, it is recommended to drink hot tea after eating.
7. In addition to eating low-calorie foods, we must not forget about exercise. Without them, the weight loss process will slow down.

Bormenthal diet: calorie table

In order not to constantly count the calorie content of dishes, a special table of calorie content of some prepared dishes was compiled:

Dr. Bormenthal's diet menu for the week

The daily menu is designed for 6 meals: breakfast, second breakfast, lunch, afternoon snack, dinner, second dinner. About 4 hours before bedtime you should have your last meal.

First day:

1. Oatmeal (100 g), pear, 2 slices of chocolate, tea without sugar (287 kcal).
2. Pancakes with cottage cheese and tea with sugar (224 kcal).
3. Rassolnik (200 g), buckwheat porridge with boiled tongue, tea without sugar (280 kcal).
4. Fruit salad (103 kcal).
5. Beef meat stewed with eggplants, cucumbers dressed with sour cream, tea with sugar (160 kcal).
6. Kefir (60 kcal).

Second day:

1. Lenten borscht (200 g), potatoes in pots with vegetables and pork, cucumber, tea without sugar (165.6 kcal).
2. Kefir (60 kcal).

The third day:

1. Cabbage soup (200 g), lazy cabbage rolls, a piece of bread, tea without sugar (165.4 kcal).
2. Okroshka with kefir (47 kcal).
3. Kefir (60 kcal).

Fourth day:

1. Buckwheat porridge (100 g), steamed turkey fillet, carrot salad with fried onions, tea without sugar (280 kcal).
2. White cabbage salad, seasoned with vegetable oil, tea without sugar (69 kcal).

1. 3. Borscht with chicken breast broth, vinaigrette, 1 piece of bread, tea without sugar (159.3 kcal).
2. Okroshka with kvass (52 kcal).
3. Curd dumplings, tea without sugar (237 kcal).
4. Kefir (60 kcal).

Fifth day:

1. 2 fried eggs (100 g), banana, tea without sugar (263 kcal).
2. Boiled chicken (100 g), 2 slices of bread, tea with sugar (155 kcal).
3. Cabbage soup (200 g), lazy cabbage rolls, a piece of bread, tea without sugar (165.4 kcal).
4. Apple (45 kcal).
5. Eggplant caviar (100 g), beet salad, tea with sugar (153 kcal).
6. Kefir (60 kcal).

Sixth day:

1. Wheat porridge (100 g), 1 boiled egg, 1 pear, tea without sugar (245 kcal).
2. Cherry (155 g) (45 kcal).
3. Vegetable soup (200 g), beef goulash with boiled rice (150 g), tea with sugar (374 kcal).
4. Zucchini caviar (100 g), tea without sugar (92 kcal).
5. Mashed potatoes with butter and milk (100 g), tea with sugar (109 kcal).
6. Kefir (60 kcal).

Seventh day:

1. 2 boiled eggs, fresh cabbage salad (100 g), muffin (50 g), tea without sugar (301 kcal).
2. 2 pieces of chocolate, tea without sugar (70 kcal).
3. Mushroom soup (200 g), cabbage salad with vegetable oil (100 g), boiled potatoes with butter (100 g), steamed pike perch (50 g), tea without sugar (298 kcal).
4. Vegetable salad (128 kcal).
5. Beef goulash with buckwheat porridge (130 g) (257 kcal).
6. Kefir (60 kcal).

Pros and cons of the Bormenthal diet

Among the main advantages is that there are no special restrictions on the use of products. You can eat all healthy foods. But the main condition of the diet is compliance with the calorie content of foods. The disadvantage of the diet is the calculations - this is counting the calorie content of foods, weighing them, and keeping records.

This method of losing weight is not suitable for people who have suffered a stroke, heart attack, as well as people with diabetes or mental disorders. Not recommended for pregnant and nursing mothers, people under 18 and over 60 years of age.

Any diet requires strict adherence, which affects the psychological state. When switching to a low-calorie diet, the following conditions are observed:

• lethargy and weakness;
• performance decreases and mood drops;
• immunity decreases;
• frequent colds occur;
• hormone disorders;
• development of anemia (anemia);
• flabby muscles and skin.

In order to reduce negative consequences to a minimum, you must not forget about physical exercise, as well as spa treatments to maintain skin elasticity.

So, the Bormenthal diet is a convenient and effective method of losing weight that does not require any special restrictions. If necessary, do not forget to take with you pre-prepared containers of food, calculating kilocalories. Before switching to diet food, consult a specialist!

Dr. Bormenthal's signature diet was developed by specialists and is based on numerous studies. She explains the process of losing weight from a scientific point of view. This and the guaranteed result, which is usually calculated in tens of kilograms lost, makes it very popular. It is one of the few methods built on eliminating the psychological factors of excess weight, where nutrition plays a secondary role.

Scientific background

In 1992, psychotherapists M. A. Gavrilov and A. V. Bobrovsky began actively studying the psychology of overweight people. For several years, they tested various techniques for correcting eating habits, conducted scientific research, and eventually developed a training system on how to maintain the results achieved after losing weight.

In 2001, they patented and began conducting psychocorrection sessions for excess weight, published the book “How to Conquer Appetite,” and opened Russia’s first stationary center, “Doctor Bormental” (this is the main character of M. A. Bulgakov’s story “The Heart of a Dog”).

In 2003, Gavrilov, Bobrovsky and another psychotherapist, V.V. Romatsky, developed a diet called the center and described in detail in the books “An Effective Weight Loss Program in 7 Days” and “How to Lose Weight and Stay Slim.” Its main principle of action is getting rid of and correcting eating habits and diet. The new power system has received approval from the St. Petersburg Research Institute named after. V. M. Bekhtereva.

Since then, Bormenthal's diet has been constantly adjusted based on the results of ongoing research and in accordance with the realities of modern reality. All innovations are presented in additional books: A. Bobrovsky “Modern methods of weight loss” (2004), A. V. Kondrashov “Diet Doctor Bormental - the best modern method of losing weight in Russia”, “Give up and become slim” (2008), etc.

Today, training centers in large cities train specialists for the psychocorrection of excess weight using the nutrition system.

Basic principles

According to the developers of the method, a person must first of all understand the reason for overeating and understand that it has nothing to do with food. This could be fear, anxiety, stress, which you need to go to a psychotherapist and get rid of. At the same time, it is recommended to start creating a new diet. The basic principles of the Bormenthal diet come down to the following points.

Calorie counting

With a sedentary lifestyle, the daily caloric intake is reduced to 800-1,000 kcal, with average activity - to 1,200, with intense sports - to 1,500. During illness, the bar rises by 200 kcal.

Everything that is eaten is entered into a diary every day with calorie counting to correct the diet and work on mistakes.

For convenience, the center’s specialists have developed the most commonly used products. It is advisable to print them out and keep them in sight when creating a menu.

Nutrition

A special feature of the diet is permission to eat absolutely any food. The main rule is not to exceed the daily caloric intake. And here everyone chooses for themselves: to eat half a kilo of beef brisket or more than one and a half kilograms of bananas per day for their thousand calories.

This approach eliminates breakdowns and constant thoughts about the forbidden. If you want a cake or fries, satisfy your desire. True, the portion sizes will be minimal, but the taste buds will get what they want, the production of endorphins will increase, which will make you not think about hunger.

1. Meals should be fractional: often, but little.
2. The intervals between meals are at least 3 hours and no more than 5.
3. Breakfast - half an hour after waking up; dinner - 4 hours before bedtime.
4. Daily calorie distribution: breakfast - 30%, lunch - 10%, lunch - 40%, afternoon snack - 10%, dinner - 10%.
5. Protein products () should be present in every meal.
6. Be sure to eat hot foods to prolong saturation.
7. It's better to eat sweets for breakfast.
8. The basis of the diet is natural vegetables and fruits.

Duration

Dr. Bormenthal's diet is a long-term method of losing weight. It is observed until the weight returns to normal. Therefore, it is useless for those who need to lose only 5-6 kg to sit on it. It was originally developed for those who are on the verge of obesity or are already suffering from it.

The minimum course is 14 days, during which you can actually lose 10 kg. The best option is a month, and then, if results are achieved, the daily caloric intake level is increased by 200 kcal monthly to stabilize and maintain weight. Throughout the weight loss process, active work with psychotherapists is carried out.

Contraindications

Too low daily caloric intake does not allow everyone to use a diet for weight loss. Contraindications are:

• pregnancy, lactation;
• impaired metabolism;
• age under 18 and after 60;
• infections;
• exacerbation of chronic ailments;
• diabetes;
• unsettled menstrual cycle;
• hormonal disbalance;
• mental disorders;
• heart problems, conditions after a heart attack or stroke;
• oncology;
• professional sports activities.

It is not recommended to switch to Dr. Bormenthal’s nutrition system without consulting with specialists.

Advantages and disadvantages

Advantages:

• an integrated approach to eliminating excess weight;
• impressive results: minus 1-3 kg for each week of the diet;
• variety and balance of the diet: no food restrictions;
• development of correct eating behavior;
• comfortable psychological mood;
• minimal risk of failure.

Flaws:

• Individuals are not taken into account;
• difficult to combine with intense sports training;
• constant calorie counting requires eating mostly at home;
• too low a daily caloric intake of 800-1000 kcal can be harmful to health: with such a diet, dizziness, lethargy, drowsiness, a general decrease in performance, weakened immunity, anemia and other side effects are common;
• intensive weight loss threatens sagging skin, muscle flaccidity and loss of physical tone;
• it is difficult to control appetite - especially during the holidays;
• If you follow a diet for a long time, your weight may at some point stay in one place and not decrease.

During the day you need to drink regular water (one and a half liters or more). But psychotherapists at the Doctor Bormental center do not recommend replacing meals with it and suppressing hunger. After meals, you are allowed to drink hot tea to prolong the feeling of fullness.

It is better to avoid high-calorie foods in favor of low-calorie foods to make your diet more varied. And minimize the consumption of hot spices, sweeteners, alcoholic and carbonated drinks that stimulate the appetite. You only need to eat what you like, otherwise there will be no benefit.

To get faster results, it is recommended to arrange other fasting days a couple of times a week.

Hunger is signals from the stomach to the brain, physiology. You only need to eat according to these “calls”. Appetite is born in thoughts, under the influence of mood. You can't give in to him.

There will be no benefit from grueling training. It is better to replace morning jogging with walking in the evenings, and exercise equipment with 15-minute exercises. Otherwise, due to a low-calorie diet, exhaustion cannot be avoided.

If you are planning, take care in advance to prevent skin sagging. Use anti-cellulite creams, do body wraps, sign up for a massage.

The Bormenthal diet requires mandatory consultations with a psychotherapist who will help determine the causes of excess weight and find motivation. The risk of relapse can be reduced by enlisting the understanding of friends, family and like-minded people. Moral support within the framework of this technique is of great importance for the weight loss process.

It’s great if you have the opportunity to contact one of the Doctor Bormental clinics. They will provide informational assistance and guide you in creating a menu. You can use Internet resources where training in a special program is conducted online. The course is paid and lasts six months.

Menu

The specialists of the Doctor Bormental center offer their patients ready-made menus written for each day, indicating the calories of the dishes in order to save time on calculations.

The proposed option is designed for only a week, but using its example you can easily create a diet for a longer period, focusing on personal taste preferences. Sample menu and help.

Recipes

The calorie content of each recipe is indicated per 100 g of dish.

Stew with vegetables and mushrooms (100 kcal)

• 300 g cabbage (preferably white cabbage);
• 2 tomatoes;
• 3 sweet peppers;
• 3 carrots;
• 2 onions;
• 200 g boiled porcini mushrooms;
• 15 g 10% sour cream;
• 2 garlic cloves;

Cut the tomatoes into slices, saute with mushrooms in a frying pan for 5-6 minutes. Chop the cabbage, finely grate the carrots, and add to the tomatoes and mushrooms. Simmer covered for half an hour. Cut onion and pepper into rings. Add to the main mass. Cook for another 15 minutes. Add some salt. Leave for half an hour. Before serving, top with sour cream and chopped garlic.

Boyar style meat (117 kcal)

• 20 ml olive oil;
• 4 onions;
• 300 g chicken breast;
• 150 g of mushrooms (champignons are an excellent option);
• 200 g tomatoes;
• 70 g low-calorie mayonnaise;
• 150 g low-calorie cheese.

Pour oil onto a baking sheet and place chopped onion on the bottom layer. Place thin slices of breast on it, then mushrooms. The last to go are the tomatoes, cut into slices. Pour mayonnaise on top and sprinkle with grated cheese. Bake in the oven at 180°C for 45 minutes.

Eggplant soup (60 kcal)

• One and a half liters of water;
• 150 g eggplants;
• 100 g canned red beans;
• 3 potatoes;
• 1 carrot;
• 1 onion;
• olive oil for sautéing.

Cut the potatoes into bars and place them in boiling water at the same time as the beans. Boil for half an hour. Chop carrots, onions and eggplants and sauté until soft. Pour into a saucepan. Cook for another half hour.

Uganda salad (128 kcal)

• 4 bananas;
• 100 ml 20% cream;
• 1 lemon;
• 50 g Iceberg lettuce;
• 50 g ham;
• 30 g raisins;
• 30 g oatmeal.

Soak the raisins the night before. Cut the bananas into slices, mix with cereal, raisins and chopped ham. Beat the cream with lemon zest in a blender. Pour the dressing over the salad and leave for half an hour. Serve on the Iceberg.

Exit

After you lose the required amount of kilograms, another task is set - to stabilize the weight so that it does not return. To do this you need:

• monthly increase the daily calorie intake by 200 kcal, bringing it to the desired level (calculated individually);
• continue to eat according to the rules of the Bormenthal diet (fractionally, without prohibitions, but in small portions);
• to not allow ;
• cope with psychological reasons that can lead to weight gain;
• exercise.

If you treat yourself to tasty foods when you are sad or anxious, you can gain excess weight. The Bormenthal diet teaches you to eat right and cope with stress without consequences for your figure. Find out how and lose weight forever!

The Bormenthal diet was created back in 2001 by a group of nutritionists and psychotherapists led by candidate of medical sciences Valery Romatsky. And Doctor Bormenthal is just a character in Bulgakov’s play “Heart of a Dog.” This weight loss technique got its name in honor of him.

According to scientists, the most common cause of excess weight is poor eating behavior. A person is stressed, something is not going well, and he finds the only consolation in eating delicious food. And, as you know, appetizing food is not always healthy. Various cream donuts, smoked lard, chips and other goodies bring pleasure and improve your mood, but significantly spoil your figure and health.

That is why the Bormenthal system is designed not only to limit nutrition, but also to put the nervous system in order and develop the skills of normal eating behavior. When a person understands his psychological problems and clearly understands the ways of recovery, it will not be difficult for him to eat right and lead an active lifestyle.

The Bormenthal system is not just a diet. This is a whole complex for weight loss, consisting of several psychological trainings. A group of specialists works with the patient. Among other things, they teach a person meditation and breathing exercises.

According to nutritionists, the Bormenthal weight loss system is one of the best in the world. The effect is evident from the first week: a person gets rid of 2-6 kg without much effort. Further plumbing is 7-13 kg per month. It's nice that once you lose weight, you will remain slim for a long time. If not forever. Sounds tempting, doesn't it?

Principles

1. It is necessary to keep a food diary, which records the amount of food eaten and its calorie content. The daily norm does not exceed 1200 energy units. The calories of each product can be viewed in a special table, which will be given below.
2. Within normal limits, you can eat anything you want. For example, if you really want to eat a donut, then allow yourself to have it. But don't forget to calculate how many calories you have left to consume today minus the donut.
3. As with all diets, there is a fractional diet: 4-5 times a day with a break of 3-4 hours.
4. A serving of food per meal does not exceed 200-300 g.
5. Distribute the calorie content of food throughout the day as follows: breakfast - 25%, second breakfast - 10%, lunch - 40%, dinner - 20%, second dinner - 5%. Thus, save the most high-calorie foods for lunch.
6. Drink at least 2 liters of pure still water per day.
7. Try not to indulge in foods containing fast carbohydrates: sweets and baked goods.
8. Fatty, smoked, salted, pickled and canned foods should also be reduced in the diet.
9. Chew your food slowly and deliberately. It’s good if you get up from the table with a slight feeling of hunger.
10. Forget about alcohol. It will slow down the weight loss process.
11. The Bormenthal diet encourages low-fat protein foods: fish, meat, seafood; as well as vegetables and fruits. Fermented milk products will also enhance the effectiveness of your diet.
12. Weigh yourself every week and track your weight loss progress.
13. Temporarily stop playing sports and strenuous physical activity. The body already works in energy shortage mode. If you can’t do without training, increase your caloric intake by 200 units.
14. To prevent your skin from sagging after weight loss, do not forget about cosmetic procedures: massage, peeling, various wraps, baths and saunas will help maintain skin turgor.
15. Include at least 50 g of protein in your daily diet.

As you can see, the good thing about the diet is that it doesn’t have strict instructions: eat only this and forget about the rest. It's so hard to give up your usual foods.

The downside is the need to create an individual menu each time. To do this, you need to weigh the ingredients of a certain dish on a kitchen scale, determine the calorie content using the Bormenthal table, and calculate the total calorie content of the dish. Then an energy calculation of the portion that will be eaten is carried out. The number is recorded in the diary. With its help, it is determined how many calories are left from the daily norm.

Such actions must be done with every meal. Many people find this difficult and tedious. However, over time, those losing weight begin to perform all operations quickly and without much effort. Moreover, the good goal - to lose weight and maintain a slim figure for a long time - justifies the means.

pros

As a result of the diet, many useful skills are acquired:

1. Motivation to lose weight is formed and strengthened.
2. The patient begins to distinguish when he really feels hungry, and when he just wants to chew something because he has nothing to do, or “for company,” or to drown out negative emotions.
3. Metabolic processes are normalized.
4. A person becomes familiar with the concept of a “calorie corridor.” Learns the basics of rational nutrition. What foods to eat and in what quantities to avoid oversaturation.
5. There comes an understanding that positivity does not only depend on food, you can have fun in a lot of other ways. The patient literally begins a new life.
6. Unique breathing exercises will help you relax in stressful situations.
7. You can discuss with a nutritionist possible difficulties and breakdowns, as well as ways to overcome them.

What is a calorie corridor?

The calorie range is the upper and lower limit of the number of energy units that you need to consume per day to lose weight or simply maintain body weight. At the same time, you should not make your daily caloric intake below the minimum value. Otherwise, the body will begin to accumulate fat deposits in reserve. We don't need this at all.

To get rid of just 1 extra kilo, you need to spend 9,000 calories more than you consumed. This is usually achieved through exercise.

To calculate the lower limit of the calorie corridor, subtract 100 from your height in centimeters and multiply by 10. So if your height is 170 cm, then your daily norm should not be less than 700 conventional units. However, if you are very short - say, 150 cm, remember that consuming less than 600 calories per day can have negative consequences for the body.

The upper limit is calculated by adding 300 calories to the lower limit. Or 400 if you lead an active lifestyle. Thus, for a person 170 cm tall who leads a sedentary lifestyle, the upper limit will be 1000 units per day.

In order not to gain weight, it is enough to consume the optimal amount of calories daily. We multiply our ideal weight by 24. So, if your ideal weight is 60 kg, the normal amount of calories for you is 1440 units.

The ideal weight for a woman is calculated using Brocca's formula:

(Height in centimeters -110)*1.15.

Through simple manipulations, it turns out that for a woman 170 cm tall, the ideal weight will be 69 kg, and the optimal number of calories to maintain normal weight is 1656. If this woman wants to lose weight, we reduce the figure by 20%. As a result, she needs to reduce her caloric intake to 1300 units.

Minuses

1. The need to keep a diary, weigh portions and scrupulously calculate the calorie content of dishes.
2. It will not be possible to follow such a diet completely on your own: consultation and supervision of several specialists is required.
3. The Bormenthal diet is not suitable for weight loss for athletes or people with heavy physical work.
4. The diet is low-calorie, so throughout it you may experience weakness and bad mood.
5. Immunity decreases, and a weakened body is very susceptible to colds and other diseases. Therefore, monitor your health more closely than usual.
6. There is a risk of anemia and hormonal disorders. Be sure to take vitamin and mineral supplements.
7. When losing weight, physical tone decreases, the skin can become flabby and the muscles become sluggish. Therefore, do not forget about physical and spa treatments. And also about light physical activity. For example, about walking before bed.

Contraindications

• The diet is prohibited for lactating and pregnant women;
• children under 18 years of age and elderly after 60 years of age;
• patients suffering from diabetes;
• people who have suffered heart attacks and strokes;
• persons with mental illness.

Bormenthal calorie table

Sample menu

We provide sample diets for you. They can be used if you don’t have time to compile them yourself.

For 1 day

Note: the calorie content of the dish for a given serving is indicated in parentheses.

• Breakfast. 80 g boiled buckwheat (70), 100 g chicken breast (91), one medium tomato (17), 1 tbsp. unsweetened tea and one shortbread cookie (35).
• Lunch. 100 g baked pike perch (70), two loaves of bread (26), 1 tbsp. unsweetened tea and one marshmallow (60).
• Dinner. 250 g pea soup (165), 100 g boiled turkey (84), 100 g beet salad (67), sweet tea with a slice of lemon (30).
• Afternoon snack. 200 g apple and pear salad (70).
• We have dinner with one stuffed rice and minced bell pepper (140), 100 g of pickled cucumbers (22), a glass of unsweetened tea with two squares from a chocolate bar (68).
• Second dinner. 200 g of sour cream cabbage soup (71), two slices of rye bread (16), a glass of low-fat kefir (45).

In this case, your daily diet will be 1138 energy units.

For 7 days

First day

• Breakfast. Two boiled eggs (130), 100 g seaweed (16), 1 tbsp. unsweetened tea (2), 50 g cake (153).
• Lunch. A glass of unsweetened tea (2), two squares of chocolate bars (68).
• Dinner. 200 g of champignon soup (52), cabbage salad with a spoon of vegetable oil (83), 100 g of boiled potatoes with a piece of butter (126), 50 g of boiled fish (35), 1 tbsp. unsweetened tea (2).
• Afternoon snack. 100 g vinaigrette (128 kcal).
• We have dinner 100 g of buckwheat porridge with pieces of stewed beef 30 g (257), 1 tbsp. unsweetened tea (2).
• Late dinner. A glass of zero fat kefir (60).

Daily caloric intake: 1116 units.

Second day

• Breakfast. Boiled egg (63), 100 g pearl barley porridge (137), green apple (45), glass of unsweetened tea (2).
• Lunch. 150 g of cherries (75), a glass of drinking yoghurt (102).
• Dinner. Soup with vegetables (28), 100 g of rice porridge (152), 50 g of beef stew (90), tea with sugar (29).
• Afternoon snack. 100 g cod fillet (60), 50 g tomato (15), a piece of rye bread (8), unsweetened tea (2).
• We have dinner with 100 g of stewed white cabbage (90) and sweet tea (29).
• Late dinner. A glass of curdled milk (116).

Daily caloric intake: 1043 units.

The third day

• Breakfast. 80 g steamed chicken breast (70), one tomato (17), unsweetened black coffee (0).
• Lunch. Tea without sugar and one marshmallow (100).
• Dinner. 150 g stewed pollock (68), one red pepper (30), 100 g rice porridge (346), green tea.
• Afternoon snack. Apricot (44) or grapefruit (35), 100 g of beef baked with herbs (200).
• We have dinner with a salad of cucumbers and tomatoes - 150 g (25), 100 g of 2% kefir (102).
• Late dinner. Apple 100 g (44).

Daily calorie content: 1042 calories.

Fourth day

• Breakfast. 100 g buckwheat porridge with milk (167), black coffee or tea without sugar.
• Lunch. One pancake (200), one red pepper (30).
• Dinner. Cabbage soup with fresh cabbage 200 g (96), whole grain bread (23), 200 g grated carrots (64).
• We have dinner with chicken breast baked with cheese and tomatoes 200 g (256), 200 g of 1% kefir (76).
• Late dinner. Two slices of rye bread (16) and 200 g of yoghurt (102).

Daily value: 1030 calories.

Fifth day

• Breakfast. Low-fat cottage cheese 100 g (86), tea with bagel (150).
• Lunch. Mandarin (32) or pear (31); walnuts 50 g (200).
• Dinner. Fish baked with egg and carrots 200 g (120), a glass of kefir (76), 100 g Darnitsky bread (103).
• Afternoon snack. A glass of tomato juice (13) and boiled chicken leg 100 g (116).
• We have dinner with cabbage salad (200 g) with the addition of green peas and cucumber (170).
• Late dinner. Dairy ice cream (114).

Daily caloric intake: 1178 kcal.

Sixth day

• Breakfast. Boiled buckwheat porridge 80 g (130), soy sauce - two teaspoons (8), half a meringue cake with unsweetened tea (34).
• Lunch. Cabbage soup with fresh cabbage 300 g (63), a teaspoon of sour cream (8), two slices of rye bread (26), unsweetened coffee and two marmalades (38).
• Dinner. Boiled potatoes 200 g (80), baked flounder 100 g (60), sauerkraut 150 g (22), unsweetened green tea and two marmalades (38).
• We have dinner with boiled beef 100 g (254), steamed rice 80 g (80), 100 pickles (11), tea without sugar.
• Late dinner. Banana (60) and low-fat kefir 100 g (31).

Total calories: 943 units.

Seventh day

• Breakfast. Oatmeal with milk 150 g (147), banana (60), coffee with milk (58).
• Lunch. A glass of low-fat drinking yoghurt (144).
• Dinner. 300 g cauliflower soup (99).
• Afternoon snack. 150 g fresh strawberries (61).
• We have dinner with 50 g of chicken breast baked with cheese (169), 200 g of boiled buckwheat (264).
• Late dinner. Apple (47) and lemon tea (41).

Daily calorie content: 1090 calories.

For 14 days

If you are satisfied with everything, you can extend your weight loss for another week. The total duration of the diet is calculated individually, depending on the initial weight and health of the patient. However, at home it is not recommended to adhere to the Bormental method for more than one month.

The first week we eat according to the menu given above. If you don't need the second dinner, cancel it. Sample menu for the second week:

• Breakfast. Omelette of two eggs (118), a glass of orange juice (72).
• Lunch. 50 g almonds (287).
• Dinner. 300 g okroshka (225).
• Afternoon snack. Small cheese sandwich (201).
• Dinner. 200 g fruit salad (220).

Daily caloric intake: 1123 units.

• Breakfast. 150 g of rice porridge (145), a teaspoon of honey (30) and 50 g of raisins (132).
• Lunch. Coffee with milk (58) and three pieces of chocolate bar (134).
• Dinner. 150 g mashed potatoes (130), 200 g chicken goulash (240).
• Afternoon snack. 250 g watermelon (68).
• Dinner. 250 g of sole (220).

Daily calorie content: 1157 kcal.

• Breakfast. 150 g millet porridge (135), 50 g cottage cheese casserole (84).
• Lunch. 250 g Caesar salad (165).
• Dinner. 300 g beetroot (108), apple compote 250 g (212).
• Afternoon snack. Fruit salad seasoned with berry juice 200 g (220).
• Dinner. A glass of kefir (100) and a slice of whole grain bread (115).

Daily total: 1139 kcal.

• Breakfast. 200 g boiled buckwheat (220), a glass of milk (160).
• Lunch. 200 g cottage cheese (310).
• Dinner. 200 g boiled cod (156), 150 stewed cabbage with rice (90).
• Afternoon snack. 20 g cheese (72).
• Dinner. Fruit salad 100 g (110).

Only 1118 calories.

• Breakfast. 150g chicken roll with mushrooms (432).
• Lunch. 100 g cheesecakes (183).
• Dinner. 300 g solyanka (414).
• Afternoon snack. 140 g grapes (103).
• Dinner. 100 g chicken breast (113).

Total 1245 kcal.

• Breakfast. 100 g corn porridge (328).
• Lunch. One grapefruit (70).
• Dinner. 150 g pasta (168) and a slice of cheese (72).
• Afternoon snack. A glass of fermented baked milk (114).
• Dinner. 200 g beef cabbage rolls (274).

Only 1026 calories.

• Breakfast. Pancakes with jam 100 g (250).
• Lunch. Green apple and glass of orange juice (121).
• Dinner. Rassolnik 200 g (80) and chicken cutlet (130).
• Afternoon snack. A glass of milk (128) and a pear (47).
• Dinner. Butter bun 100 g (300) and tea with sugar (29).

Total for the day is 1005 kcal.

How to reduce the calorie content of the menu

On the Bormenthal diet, do not deny yourself pleasure, eat your favorite foods, just do not forget to follow these simple tips:

1. Forget about mayonnaise (600 kcal per 100 g). As a dressing for food, use a mixture of a teaspoon of olive oil, lemon juice, Provençal herbs and spices. Or make your own sauce in a blender from tomatoes, black pepper and basil.
2. Do not drink sweet drinks: store-bought juices, sodas and kvass, they are very high in calories. It is better to add cream to coffee. Sweeteners are also not suitable.
3. Avoid dishes that contain dough and meat. They do not combine well with each other, which leads to an increased load on the gastrointestinal tract. Dumplings, ravioli, navy pasta, lasagna - all these foods are difficult to digest in the stomach. Instead of dumplings, cook cabbage rolls or stuffed peppers, and instead of ravioli, cook spaghetti with vegetables.
4. Red vegetables and fruits are the most delicious and healthy. Eat them as much as possible.
5. Change your cooking methods. Do not fry, but boil, stew and bake. A steamer, multicooker and convection oven will help you out a lot.
6. If you're a sweets lover, don't despair: many desserts are low-calorie! These are marshmallows, homemade jelly, marmalade without sugar and dark chocolate.
7. Use dishes in dark and cool colors. These colors have been proven to reduce appetite.

Dish recipes

Get creative and experiment with your diet; cooking and dietary nutrition are a huge scope for creativity.

Vegetable stew

The calorie content of the food is only 26 kcal per 100 g. You will need 300 g of tomatoes, eggplants and zucchini, a small head of onion, a medium-sized green bell pepper, a spoonful of flour and two tablespoons of olive oil. Wash the vegetables thoroughly, peel and cut them. Heat the oil in a thick frying pan. First, fry the onion, cut into quarters and half rings, until golden brown. Then add the diced tomatoes and simmer for 5 minutes. Add all remaining ingredients and cook again for five minutes. In a separate bowl, make a sauce from flour, water and salt. Shake it well and pour it into the pan. There, mix with vegetables and cook until cooked.

Oat pancakes

95 kcal per 100 g. Boil half a liter of water and mix with the same amount of milk. Pour a glass of oatmeal into it and cook a thin porridge. When it has cooled, grind it in a blender to the consistency of sour cream, add an egg, two teaspoons of sugar and a little salt to the resulting mass. Stir and bake like regular pancakes.

Salad “Vitamin Explosion”

66 kcal per 100 g. Take two green apples and one large carrot. Rinse, peel and grate. Peel half the orange and cut the pulp into small pieces. Mix with apple and carrot mixture. As a dressing, add 1 tbsp. spoon of honey, 1 tbsp. a spoonful of vegetable oil and 2-3 tbsp. spoons of lemon juice. Warm the dressing slightly until the honey dissolves. Pour over the salad and leave for about 20 minutes until thoroughly soaked.

Beef goulash

148 kcal per 100 g. Cut the beef flesh into small pieces (approximately 3 cm). Chop the onion and grate the carrots on a coarse grater. Place the onion in a thick-walled frying pan or cauldron and lightly fry. Add meat and bay leaf, pour in half a liter of water and simmer for 30 minutes. Add carrots, pour in another half liter of water and simmer for 40 minutes. Add salt and pepper to taste.

Quitting the diet

Correct completion of the Bormenthal diet and exit from it proceeds smoothly. During the first 2-3 days, add 50-100 calories to your daily intake. That is, for example, on Monday your diet contained 1100 calories, on Tuesday 1200, and on Wednesday 1300. In the future, stick to your calorie range so that the extra pounds never return.

Under no circumstances should you sharply increase your daily calorie intake. This can lead to disruption of metabolic processes in the body. This means you run the risk of quickly gaining fat mass.