Gavrilov’s correct diet: what you can eat and what you can’t. Weight loss according to Gavrilov Dietitian Mikhail Gavrilov

The Gavrilov diet is a nutritional system for weight loss, developed by Doctor of Medical Sciences. Due to the fact that he applies an individual approach to each patient, the results of weight loss using his method are positive in each case. Knowing the basic principles of the diet, you can create your own menu, adjust your lifestyle and achieve your desired goal.

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The essence of Gavrilov’s technique

The main thing in the process of losing weight is identifying the causes of obesity. Dr. Gavrilov believes that in each case it is necessary to look for a psychological “subtext”; he identified and described three main types of eating disorders:

Eating food is not associated with a feeling of hunger, but with stress, irritation, emotional apathy or outbursts.

This type of eating behavior is conventionally divided into two subtypes - compulsive (development begins in childhood, when the child lacks the participation of parents in his life) and “night eating syndrome” (appetite is completely absent during the day, and it is increased in the evening and at night, which can be associated with a nocturnal lifestyle, sleep disturbance).

• External. This type is characterized by the appearance of appetite, a feeling of hunger every time a person sees advertisements for delicious products, visits stores, or passes past pastry shops and bakeries. A person with such an eating disorder will always eat at the sight of food, without controlling his own satiety.
• Restrictive. It is considered the most difficult, complex problem and occurs among those people who constantly adhere to some kind of diet, regularly experience gastronomic breakdowns and are very worried in each case. Dr. Gavrilov calls this condition diet depression.

To solve these problems, you need to follow the recommendations of the doctor of medical sciences:

• change your daily routine, normalize sleep;
• increase self-esteem in any way, learn to cheer up not by food, but by other means;
• listen carefully to your own body and learn to identify the true feeling of hunger and simple irritation from the sight of appetizing dishes.

If you cannot cope with this on your own, you should seek help from a psychotherapist. And this is necessary, since without correcting the psycho-emotional state, not a single diet will help you get rid of excess weight.

Dr. Gavrilov offers his patients a fairly gentle diet that will be easily tolerated by the body. For example, he believes that you need to switch to a healthy diet gradually, teaching yourself to eat slowly and without entertainment (TV, computer, book). It is worth allowing yourself to periodically eat something harmful and high in calories, but in small quantities and without subsequent humiliation of yourself as a weak-willed fat man.

The Doctor of Medical Sciences offers his patients to undergo a course of certain physical procedures: wraps, lymphatic drainage, massages and others. Some of these procedures can be carried out independently at home, but all of them are present in the list of services provided by many beauty salons.

It is interesting that Dr. Gavrilov does not recommend intense exercise, because to lose weight using his method it will be enough to do morning exercises and regularly take walks. But if you want to get more “aggressive” physical activity, then this is quite acceptable.

Diet rules from the doctor

Before switching to a diet, you will need to remember the list of allowed foods:

• milk and its derivative products (only butter is limited in quantity or completely excluded);
• fresh, stewed, boiled or steamed vegetables - at least 6 servings per day;
• fruits, baked or fresh (with the exception of ) – 6 servings per day;
• grain crops - oats, millet, from which porridge is cooked;
• any fish, even fatty varieties, but not canned;
• any freshly prepared juices;
• low-fat baked, boiled;
• vegetable oils;
• seafood.

Dr. Gavrilov also determined the exact list of prohibited products:

• potatoes (can only be eaten baked);
• baking, including;
• sandwiches with butter, sausage and (it is this combination, as well as cheese and sausage separately, that can be included on the menu to a limited extent);
• all fast food;
• sweet carbonated drinks;
• candies and chocolate;
• fat meat.

The importance of gradually eliminating harmful products is especially emphasized. This will make the transition to a healthy diet smooth and prevent acute attacks of hunger and gastronomic breakdowns.

In addition, it is important to get used to split meals - there should be at least 6 meals a day. It is highly advisable to have daily meals at the same time. This way, the body will simply get used to receiving its “dose” of food by the hour, and the feeling of hunger during “after-hours” simply will not occur to the person losing weight.

Watch this video about losing weight from Dr. Gavrilov:

Pros and cons of the method

The Gavrilov diet has many advantages:

• the menu compiled according to his recommendations is complete and varied;
• the weight will decrease gradually, this does not cause any harm to the body;
• with slow weight loss, stress, exacerbation of chronic pathologies, emotional breakdowns, and overeating are excluded;
• in the process of losing weight, a person will not experience a deficiency of vitamins and micro- and macroelements - the menu contains dishes from products necessary for the normal functioning of the body.

In addition, when correcting eating behavior, it is possible to achieve fixed, sustainable results. And the skin will not have time to sag after weight loss. With the help of massages, lymphatic drainage and other physiotherapy, it will become elastic and firm.

Of the minuses, two points are worth noting:

• weight loss occurs slowly, however, this is precisely what doctors consider positive;
• the general rules of the Gavrilov diet are categorically not suitable for people with diagnosed diabetes.

Menu for every day

Judging by the list of permitted products, it will be quite easy to create a varied menu and prepare delicious dishes. Dr. Gavrilov suggests using the following option as an example:

• morning – 150 g with water or milk (in this case without sugar and fruit) + 150 ml of tea or coffee;
• snack (after about 2 hours) – 50 g of hard cheese + 200 ml of tea;
• day – vegetable soup + 2 baked potatoes +

  It is highly advisable to accompany each meal with the consumption of some fresh fruit or vegetable. These can be apples and carrots, white cabbage and pears, and plums and any others.

  Weight Loss Results

  They will not be as impressive as, for example, with a strict diet, but they will be safe for health and permanent. In the first week, when there is a gradual transition to a healthy diet, you manage to lose only 2 - 3 kg. But the next weeks will be more productive - at least 5 kg minus.

  In addition to weight loss, according to reviews from those who have already lost weight, the result will be a stable psycho-emotional background, a toned figure, and normal bowel function.

  Gavrilov's diet is very soft, gentle and has no contraindications. In principle, it can become a habitual food system for life. In this case, you will be able to keep your weight within normal limits.

  Useful video

  For information about what results can be achieved on the Gavrilov diet, see this video:

The Gavrilov diet is a special method for weight loss, based on minor dietary restrictions. At the same time, not only the correct diet is formed, but also the control of one’s desires is developed. In this article we will take a closer look at the content of the diet, acceptable foods and the effectiveness of weight loss.

The essence and methodology of the diet

In order to achieve excellent results in losing weight and consolidate it, you need to study all the intricacies of the program in question. Dr. Gavrilov’s diet is a whole system that includes several stages. Only after passing some reference points can a quick result be achieved. Let's look at the main steps included in Gavrilov's weight loss program:

1. Passing a full medical examination. The doctor does not exclude that the appearance of excess weight may be associated with pathology. If this is the case, then functional and preventive medicine are used for treatment.
2. At this stage, attention is paid to the psychological mood of a person. The causes and fears that lead to obesity are identified.
3. Consolidation of achieved results.

Rules of the technique:

• Eat small meals at the same time.
• Set a realistic weight loss goal and move towards it, following all the rules and restrictions.
• Drink at least 1.5 liters of still water daily.
• The basis of nutrition should be vegetables and fruits.
• Avoid overeating.
• Put your acquired knowledge into practice.

When creating a menu for every day, you need to know what foods should be included in the diet of someone losing weight. Therefore, Dr. Gavrilov selected acceptable and unauthorized products. Let's look at what you can eat as part of the diet:

• All fruits except bananas.
• Bran.
• Cheeses.
• Chicken eggs.
• Lean meat.
• Vegetables raw, boiled or pureed.
• Juice from fresh vegetables and fruits.
• Low-fat fermented milk products.
• Low-fat fish.
• Still mineral water.
• Wheat, oatmeal, rice, corn, millet, oatmeal porridge.

List of prohibited products:

• Canned fish.
• Butter.
• Sandwiches made from bread and sausage.
• Sweet and unsweetened flour products.
• Potatoes, but baked are allowed.
• Sweets such as toffee, candy, chocolate.
• Condensed milk.
• Canned mushrooms.

Menu

In order to form a complete and balanced diet, it is necessary to draw up a sample menu for the week in advance. Then there will be no reason to eat junk food. Daily meals are prepared from simple ingredients that are affordable. Let's look at the detailed menu for 7 days.

• Monday

Breakfast - oatmeal and tea with cheese. For second breakfast, you are allowed to consume low-fat fermented milk products, fruit drinks or compotes.

Lunch – vegetable soup, buckwheat with chicken breast, jelly.

Dinner – zucchini puree, yogurt.

• Tuesday

Breakfast – rice porridge, boiled egg, a cup of jelly.

Lunch - steamed fish, stewed cabbage, hard cheese with bread and 200 ml of apple compote.

Dinner – steamed turkey cutlets, a glass of yogurt.

• Wednesday

Breakfast - a slice of diet bread, two boiled eggs, coffee.

Lunch – potatoes baked in the oven, okroshka with chicken, jelly.

Dinner – shrimp, cucumber salad, kefir.

• Thursday

Breakfast - two boiled eggs, bread with boiled pork, fresh salad and coffee.

Lunch – stewed chicken, carrot salad, bread with cheese, 250 ml of kefir.

Dinner – baked white fish, vegetable salad, juice and tomatoes.

• Friday

Breakfast – steam omelette, some dried fruit and 250 ml of tea.

Lunch – beet salad, turkey soup, berry drink.

Dinner – steamed cutlets, stewed vegetables and yogurt.

• Saturday

Breakfast – cottage cheese casserole with currants, a cup of tea.

Lunch – soup with meat, salad and berry compote.

Dinner – steamed beef, 100 g beans, 250 ml yogurt.

• Sunday

Breakfast – cheesecakes with peach, kefir.

Lunch – fish soup, stewed carrots and onions, a glass of compote.

Dinner – meatballs, salad with tomatoes, a cup of tea.

Recipes

The Gavrilov diet allows you to eat a variety of dietary dishes. You can make steamed cutlets or meatballs from the meat. Fish can be baked in the oven, resulting in very tasty dishes.

Ingredients:

• Carrots – 1 pc.
• Onions – 2 pcs.
• Cabbage – 200 g.
• Water – 1.5 l.
• Garlic – 2 teeth.
• Beans – 200 g.
• Zucchini – 100 g.
• Salt - to taste.
• Basil - to taste.

Preparation:

1. Chop the vegetables into arbitrary pieces.
2. Pour water into the pan, add onions, carrots and garlic. Cook for 20 minutes.
3. Add beans, cabbage, herbs and salt.
4. Add the zucchini at the end of cooking. Leave the soup covered for about half an hour.

Homemade yogurt

Ingredients:

• Kefir – 1 tbsp.
• Low-fat sour cream – 0.5 tbsp.
• Strawberries – 150 g.

Combine all ingredients and blend with a blender until smooth. Drink this drink immediately; it is not advisable to leave it in the refrigerator for a long time.

Dietary beef meatballs

Ingredients:

• Minced beef – 500 g.
• Pumpkin – 100 g.
• Tomato – 2 pcs.
• Onions – 2 pcs.
• Water – 100 ml.
• Chicken eggs – 1 pc.
• Salt, spices - to taste.

Preparation:

1. Chop one onion into half rings and the other into small cubes.
2. Cut the tomatoes into cubes. Grate the pumpkin.
3. Add chopped onion, egg, ½ part pumpkin, salt and spices to the minced meat.
4. Mix the minced meat and form small meatballs.
5. Simmer the pumpkin and onions in a frying pan for 10 minutes. Then add tomatoes, water, salt and spices. Cook for 7-10 minutes.
6. Place the meatballs in the sauce and simmer covered for about 30 minutes.

Gavrilov's diet for weight loss helps to lose excess weight not only with the use of proper nutrition. Psychological training also plays a special role. Patients are prepared morally for them, thereby increasing the effectiveness of the technique. The obvious advantages of Mikhail Gavrilov’s diet include:

1. A person gets used to a healthy diet.
2. There is no need to torture yourself with fasting.
3. Self-esteem increases.
4. On average, you can lose up to 5 kg of excess weight in 7 days.

The diet does not have any serious disadvantages, but it is necessary to pay attention to contraindications. It is not allowed for diabetes, psychological disorders and tuberculosis.

Gavrilov’s diet became popular thanks to the program on STB “Doctor Bormental”. In fact, it can be called a diet conditionally; rather, it is a nutritional system. Mikhail Alekseevich Gavrilov, Ph.D., psychotherapist and nutritionist, worked for a long time at a weight loss center (the center provides services for weight normalization through psychological training). He reviewed many weight loss techniques and developed his own system for combating excess weight. His initial specialization is the fight against addictions, so the main approach to fighting excess weight using his method is to eliminate the psychological causes of excess weight gain.

Basic principles of Dr. Gavrilov’s diet

Each person who contacts Dr. Gavrilov’s center receives an individual approach. The first and most important step is the development of self-control and psychological motivation to lose weight. Without this, further work is impossible.

Dr. Gavrilov's diet excludes fasting and strict diets, drugs to reduce appetite and coding. The most important task is to find out the psychological reasons for unhealthy eating behavior and switch to a healthy diet. Therefore, it is impossible to do without the conscious participation of the patient himself; the technique does not offer any ready-made “miracle on a silver platter”.

To begin with, the patient is asked to undergo a medical examination: physiology, metabolism, anthropometry, blood tests and acid-base balance of the body.

After this, psychodiagnostics are carried out, the psychological causes of overeating are determined. There are three main types of eating disorders:

• emotional eating behavior;
• external eating behavior;
• restrictive eating behavior.

Emotional disorders are simply “seizing” of problems. Occurs in 60% of patients. The incentive to eat is not hunger, but emotional discomfort (stress, loneliness, anxiety). This type is divided into two subtypes: compulsive overeating and violation of the daily routine (“night eating syndrome”). Compulsive overeating is brought up in childhood, in families where the main function of the mother is considered to be “clothing and feeding.” Night eating syndrome is expressed in decreased appetite in the morning and increased appetite at night. It is associated with violations of the daily routine and insufficient sleep.

External disorders are the stimulation of appetite not due to internal physiological processes, but from external causes: advertising on TV, a candy store window, a festive table and food “for company”. A person takes food whenever it is available and does not control satiety.

Restrictive violations are the result of a passion for strict diets, breakdowns and feelings of guilt. Its extreme degree is dietary depression.

How to deal with them?

• Increase self-esteem and switch your attention to other ways to raise your mood in the first case, as well as get enough sleep and switch to fractional meals - in the first case.
• Learn to listen to your body and ask yourself in time the question “am I really hungry, or is food hypnotizing me” - in the second case.
• And of course, switch to a healthy diet gradually, without denying yourself your favorite foods (within reasonable limits), never reproach yourself for eating too much cake, and most importantly, include healthy foods in your diet and learn to enjoy them, eat more slowly and not be distracted during the day. meal time - in the third case.

Actually, training to combat eating disorders is the main work with patients at the Gavrilov center. In addition, the center offers a number of services that can be found in any medical cosmetology center: mesotherapy, massage, lymphatic drainage, wraps and other skin and body care procedures.

As for physical exercise, there are no special weight loss complexes; according to the center, reasonable physical activity is sufficient, for example, a daily walk or morning warm-up.

The center also offers a program for patients with diabetes who are overweight. This includes observation by an endocrinologist, drawing up an individual menu for Gavrilov’s diet and exercise program.

Gavrilov's diet: menu for the week

Dr. Gavrilov’s diet includes a whole range of techniques and diets. We can call these diets conditionally; rather, they are a list of products that need to be replaced with other products. This does not mean that you should not eat them, especially if you have had negative experiences with strict diets and have an external eating disorder. This means that you need to wean your body from loving hamburgers and teach it to love, for example, stewed meat with vegetables. Learn to enjoy herbal tea without sugar and forget about cola. So, the list of products that, according to Gavrilov’s diet, should be added to the menu:

• vegetables and fruits, at least 6 servings per day, except bananas (a serving is approximately the size of a medium apple);
• milk and dairy products of any fat content (except butter, limit it);
• fresh juices;
• water in any quantity;
• porridge (oatmeal, corn, buckwheat, pearl barley, wheat, rice);
• bran, oatmeal;
• fish (except canned).

Cooking preferences: boiled, stewed, baked, raw, in general, just not fried in oil.

• fast food and sweet soda (burgers, french fries, cola);
• sandwiches as usual (with butter, sausage, cheese and Korean carrots);
• bread, buns, pastries, cakes, sweets, croissants, donuts;
• butter;
• potatoes in general, and especially fried ones;
• canned food, especially fish.

As for Gavrilov’s diet menu for the week, it is compiled individually, by the patient himself, based on the recommendations received at the center. After completing psychological training, the center’s specialists calculate the number of calories per day and help create a menu and keep a calorie diary. Psychological help and a transition to a healthy diet - that’s all Gavrilov’s diet is.

This article is for you if you are trying to lose excess weight through excessive physical activity, starvation diets, and the results are unnoticeable. What to do in this case, why are all methods ineffective? Perhaps it's all about your psychological approach to the problem, which does not allow you to achieve what you want. In this case, you should listen to Dr. Gavrilov’s recommendations on losing weight.

Mikhail Gavrilov is a qualified psychotherapist and nutritionist who has developed a technique to help lose weight. His diet is based on the following principle: weight loss begins with the head, the right thoughts, and only then with the diet. The author of the method is sure that all unsuccessful attempts to lose weight lie in the wrong psychological attitude. We give a course on weight loss!

Why do we gain excess weight

According to the thoughts of Dr. Gavrilov, overeating occurs not because the body requires it, but because our psychological state needs it. The classification of appetite-provoking factors is huge, but the famous nutritionist identified 3 main groups of them.

• Stress. There is such a thing as stress eating or emotional eating behavior. Troubles at work, personal life, misunderstandings on the part of loved ones, all of this refers to the causes of stress. For example, a quarrel with your husband, why not solve the problem with a cake or pastry? By the way, solving difficult situations with food is on a par with nicotine and alcohol addiction.
• Starvation diets. If you belong to the category of people who are fond of newfangled nutrition systems and strict diets, then this point is about you. A strict diet, a small list of allowed foods, all this is an excellent reason to gain extra pounds after finishing another starvation diet. There are often cases when a person simply cannot maintain the recommended diet and a breakdown occurs. Then unpleasant thoughts come into your head: “I couldn’t,” “I’m a loser,” “I’ll never have a luxurious figure.” Psychology says: eat the cake, because a good person is never enough. Nutritionists classify this category as restrictive eating behavior.
• Aesthetics . Beautiful shop windows, the shine of signs of cafes and fast food restaurants, music advertisements on television, all this forms in a person’s mind a beautiful picture of food that must be consumed. In this case, we eat not because the stomach wants it, but because the brain requires it. This process is called external eating behavior.

Dr. Gavrilov’s method for losing weight will help you cope with such common psychological reasons.

Psychological principles

The popularity of this method of weight loss came to the author thanks to the television program “,” which is broadcast on the STB channel. Mikhail Gavrilov studied quite a lot of methods and techniques for losing weight in order to subsequently create his ideal system.

The diet according to Gavrilov’s weight loss method is based on complete self-control of your body and creates psychological motivation for losing weight. Without these factors, weight loss is impossible. Before you start losing weight, you need to identify the psychological reasons that interfere with the transition to a proper diet.

How to overcome yourself and set yourself up for the right thoughts?

• Try switch to a healthy lifestyle. Get enough sleep, eat small meals, always be in a good mood, because even in an ordinary day there is always a reason for joy. Learn to create positivity without food cravings.
• Doctor Gavrilov advises start listening to your body. Are you really hungry, or has food in your mouth become a habit? Ask yourself this question every time before you eat.
• Losing weight is easy if set yourself up for proper nutrition. This does not mean at all that you should deny yourself your favorite dishes and eat only celery. Dr. Gavrilov says that you should not scold yourself for an extra piece of chocolate, cookies or candy. You just have to gradually accustom yourself to healthy foods, learn to enjoy them, eat slowly, without being distracted from food.
• Set yourself up for success. Start losing weight with the phrase: “I can do anything, I will achieve this figure!” In any endeavor, 50% of the result depends on self-confidence.

For someone losing weight, it is also important to realize that extra calories are the main evil. One of the methods of Dr. Gavrilov’s weight loss method is psychocorrection of the figure. The firm belief that you need to get rid of calories must be laid down at a subconscious level. For example, you should imagine a beautiful dress that you can’t fit into yet due to excess volume, but thanks to losing weight you will definitely be able to wear it.

On the issue of physical activity. According to the method of Dr. Mikhail Gavrilov, it is not necessary to visit a fitness center or exhaust yourself with titanic exercises. Do some exercise in the morning, do household chores, play with your children, and you won’t even notice how the extra calories will go away.

Diet

Dr. Gavrilov’s diet incorporates the best aspects of all existing methods. It is very difficult to call the nutritional system a “diet”, since it does not provide for strict proportions and following a monotonous menu every day. On the contrary, the method offers a list of permitted foods from which you can create a diet that suits you.

If you follow Dr. Gavrilov’s method exactly, you will have to wean your body from the love of hamburgers, pizza and sweet donuts. Instead, try to like goulash with vegetables or baked breast. Forget about high-calorie cola! Prepare aromatic herbal tea for yourself, add mint leaves and a slice of lemon.

What can you eat

For successful weight loss, include in your diet:

• Fresh vegetables and fruits, which should be eaten in the amount of 6 servings per day. One serving is equal in volume to a medium apple.
• Sea and river fish in any form, except canned.
• Dairy products without restrictions on fat content. The only exception is oil.
• Cereal porridge. You can safely eat oatmeal, corn, buckwheat, pearl barley and rice porridge.
• Bran and oatmeal are also useful.
• Liquids without volume restrictions - juices, fresh juices, water.

Any dish can be steamed or cooked in the oven. It is preferable to eat vegetables and fruits raw, boiled or baked.

What not to do

Gavrilov’s diet completely excludes from the menu:

• kitchens of McDonald's, KFC and other fast food restaurants;
• sandwiches with butter, sausage and cheese;
• bakery products, sweet pastries;
• potato;
• preserved and smoked products.

The philosophy of the method is such that you can easily replace a prohibited product with a permitted one, and get food pleasure from it. You can eat throughout the day, but each dish should be served in small portions. Gavrilov positions weight loss as a pleasant process, not burdened with problems and worries, during which you achieve the right thoughts and lose calories.

Weekly menu

According to research results, Gavrilov’s diet offers a weekly menu consisting of tasty and healthy foods.

This is the kind of varied and tasty food Dr. Gavrilov offers for every day. Analyzing the methodology, you will notice that there are no strict portion restrictions, you do not need to weigh the finished dish down to the gram and deny yourself sweets.

Advantages and contraindications

Dr. Gavrilov’s weight loss method rightfully occupies one of the leading places in dietetics. A free diet, a large list of products and no limits, all this makes her a favorite of many who are losing weight.

Among the main advantages:

• the possibility of proper and healthy nutrition;
• no fasting;
• positive attitude when losing weight;
• increasing self-esteem and self-confidence.

However, this method of losing weight from doctor Gavrilov also has contraindications for those losing weight:

• type 1 diabetes mellitus;
• tuberculosis;
• atrial fibrillation, heart attacks and strokes;
• severe psychological and emotional disorders.

Everyone else can use the technique for quick and effective weight loss, formatting thoughts and a positive attitude.

Dr. Gavrilov’s diet is considered one of the optimal ways to lose weight, since not only the body acquires the correct proportions, but also the psychological state improves. Those who have tried the diet claim that the actual results exceeded all expectations. On average, in a month of such a balanced diet you can lose up to 4 kg. and put your thoughts in order on the path to effective weight loss.

Dr. Gavrilov’s diet combines several weight loss programs, the main goal of which is not just weight loss, but also complete control over a person’s diet and lifestyle in the future. The method of losing weight itself consists of a proper and healthy menu and ensuring a positive attitude when losing weight.

Mikhail Gavrilov is a famous nutritionist and psychologist. He developed a nutrition system that allows you to lose weight quickly without severe dietary restrictions. You need to know that Gavrilov’s method only works if the following rules are strictly observed.

• It is very important to psychologically tune in to a positive result, set a clear goal: by what day and how many kg you need to lose weight.
• You will have to eat small portions at the same time.
• It is necessary to minimize the consumption of fast foods, smoked foods, sweets, fatty foods, and it is better to completely abandon such foods.
• The main place on the menu should be raw vegetables and fruits (excluding bananas).
• Every day your diet should include foods rich in vitamins: bran and cereals, various cereals, yoghurts, cheese, fish.
• It is important to drink a lot of water.

Diet plan

Dr. Gavrilov’s diet offers a complete, balanced menu on which you can enjoy losing weight. You should eat this way for at least 2 weeks (you can replace dishes with equivalent ones):

• morning - porridge with milk from oatmeal with the addition of berries and fruits, tea or coffee with milk;
• lunch – a slice of cheese, tea with milk;

• lunch - vegetable soup, baked potatoes (potatoes can only be eaten in this form), cottage cheese;
• afternoon snack – vegetable or fruit salad, glass of juice;
• dinner - vegetable stew plus any fish, stewed or boiled;
• late dinner - yogurt or kefir 1% fat.

Diet recipes

The recipes below will help you believe that dietary food can be not only healthy, but also very tasty. Be sure to include the following dishes in your diet menu.

Vegetable stew

• finely chop onions, carrots, zucchini, tomatoes, bell peppers (1 piece each);
• chop white and cauliflower cabbage;
• finely chop the greens;
• add bay leaf, salt, pepper, a little water and simmer covered over low heat for 60 minutes.

Baked potatoes with cottage cheese

• finely chop the potatoes (5-6 pcs);
• add 2 packs of grated cottage cheese;
• add any seasonings to taste;
• In a pre-greased form, place potatoes alternately in several layers, then cottage cheese, cover with foil on top;
• bake in the oven for about 35 minutes at 185 degrees.

Berry yogurt

• mix half a pack of sour cream with low-fat kefir (0.5 l);
• add all kinds of berries to your taste;
• beat everything with a blender.

Vegetable soup

• put chopped onion, garlic clove, a couple of carrots into the pan;
• fill the vegetables with water and turn on the gas;
• after boiling, after 15 minutes, add a glass of beans, a little cabbage, salt, tomato paste, basil and oregano seasoning for aroma and great taste;
• when the water boils, reduce the gas and add finely chopped zucchini;
• cook until vegetables are completely cooked.