It is generally accepted that bread is not a dietary product at all. But it turns out that if you use it correctly, you can put your body in order. The proof is a bread diet. Find out its features and decide if it is right for you.
Where did the diet come from?
The bread diet was developed by Olga Raz-Kestner, a highly qualified and experienced nutritionist from Israel, who conducted experiments to identify foods that promote the synthesis of serotonin. The woman established a connection between the formation of the hormone of joy in the body and the diet and realized that the body needs carbohydrates. Olga was also able to prove that if they are selected and used correctly, they do not provoke weight gain, but, on the contrary, help to control it. These properties are possessed by “complex” carbohydrates, which are consumed slowly and for energy, and not for fat reserves.
Principles and rules
Consider the features and important rules:
- Stick to fractional meals and eat at least four to five times a day, and preferably at the same time. The interval between meals should not exceed three hours.
- Don’t skip meals and cut back on portion sizes.
- Be sure to follow the drinking regime and drink at least five to six glasses of water per day.
- In addition to bread, be sure to eat other approved foods so that the body receives a full set of nutrients.
- Drink a glass of yogurt without additives, kefir or other fermented milk product every day.
Advantages and disadvantages
The main advantages of a bread diet:
- You will not feel hungry, as bread gives satiety, and complex carbohydrates – energy for several hours.
- Digestion will not be affected, since bread contains coarse dietary fiber, vegetables and fruits contain fiber, and fermented milk products contain useful living bacteria.
- The diet is varied, which will reduce the likelihood of breakdowns and vitamin deficiencies.
- Since carbohydrates enter the body, there will be no symptoms such as fatigue, decreased performance and brain activity, fatigue, weakness.
- Correct weight loss. During the first stage, you can lose up to 4-7 kilograms, and during the second – about two or three.
- Improving health, cleansing toxins and toxins.
- Not everyone likes whole grain bread.
- There are contraindications, which include diseases of the stomach and intestines (colitis, gastritis, enterocolitis, ulcers), as well as periods of lactation and pregnancy.
- If you have not eaten bread before, an increase in its volume may cause abdominal discomfort, bloating, and constipation.
The diet is divided into two stages. The first is active weight loss, therefore dietary nutrition is assumed. The maximum duration of the stage is two weeks, but it can be shortened if the specified results are achieved.
At the 1st stage, the following products are allowed:
- Eight to twelve slices of bread a day for a woman and 13-16 for a man. Diet bread made with whole grains and bran should be eaten. Two or three slices a day can be replaced with regular dark rye bread.
- Non-starchy vegetables such as zucchini, tomatoes, cucumbers, all types of cabbage. They can be stewed, boiled, or eaten fresh.
- Not too sweet fruits and berries, such as strawberries, apples, plums, watermelons, currants, apricots, raspberries, pears.
- Low-fat dairy products: yoghurts, fermented baked milk, cottage cheese, kefir, yogurt.
- You can eat three eggs in seven days.
- On the bread, you can put a thin slice of ham or a slice of fish, including slightly salted fish, once or twice a day, spread with a paste.
- Three times a week you can and should eat lean fish and meat. But on such days, you will have to cut the volume of bread by a third.
- For salad dressing, it is allowed to use a little vegetable oil.
- Drink low-calorie juices, weak coffee without added sugar, herbal or green tea.
The second stage is fixing the results and smooth, correct exit from the diet, the duration can be any. Bread is gradually being replaced by other products of the 1st stage. Also, the diet is expanding and may include:
- Cereals such as buckwheat, bulgur, brown rice, barley, millet, oatmeal. They can be used to cook porridge in water or milk.
- Durum wheat pasta.
- Legumes: lentils, beans, peas.
- Sweet berries and fruits such as grapes, bananas.
- Low-fat cheeses.
The list of prohibited foods at both stages includes:
- all sweets, including pastries, desserts;
- baked goods, pastries, white wheat bread;
- all sauces, especially fatty ones;
- jams, preserves, preserves;
- carbonated sweet drinks;
- fried, smoked;
- salted and pickled;
- fatty meat, bacon, lard;
- fermented milk and dairy products of high fat content: butter, sour cream, fatty cheeses.
For weight loss and for best results, supplement your diet with physical activity, but do not overexert yourself. It is better to use bread not today and fresh, but yesterday and a little dried: it will not cause bloating. To prevent nutritional deficiencies, you can take multivitamin complexes during the diet.
If you are interested in a bread diet, try it to reduce weight.