Presidential Diet. Galina Sergeevna Vydrevich

Foreword
The diet developed by American cardiologist Arthur Agatston was first called the South Shore, South Beach, or Beach Diet. They began to call her presidential after the Clinton family became interested in her.

Now it is one of the most popular diets in many countries, including Russia. Many of its adherents claim that it is very effective and does not require any culinary sacrifices. It not only allows you to get rid of extra pounds, but also helps protect blood vessels from atherosclerosis, which means it improves heart function, normalizes metabolism, and helps to heal the whole body.

If you like meat, fish and vegetables, if you want to lose weight, but you do not want to starve, this diet is for you. At first, however, you will experience some difficulties, giving up sweets and starchy foods, but after a while (usually one or two months) you will realize that you are not at all attracted to ice cream, sweets, buns, because your body will rebuild and not will need them.

In developing this diet, Dr. Agatston wanted to help his patients reduce the strain on their hearts caused by being overweight.

In the first two weeks with its help, you can lose from 3 to 6 kg.

If this result suits you, you can stop at it, and if you want to maintain harmony for life, you can not deviate from the recommended diet for years, especially since the diet is not so strict. Everything is very simple. Dr. Agatston does not call for reducing the amount of food consumed, he suggests paying attention to what you eat and how it affects your health and figure. And after that, develop a menu suitable for you.

Try it! You will succeed.

Diet Basics
According to Dr. Agatston, extra pounds are most often gained by those who consume the so-called fast carbohydrates: refined sugar, premium wheat flour products, various sweets, ready-made sweet drinks and juices. They give the body not energy, but new fat deposits.

In order for heat-treated sugar to be absorbed as slowly as possible, it is recommended to combine it with animal fats. That is, the ideal side dish for meat, fish or poultry should be vegetables, and for sweet fruits - cottage cheese or kefir.

TO To the “corrected” diet, the author of the diet advises to move gradually, helping the body to wean itself from the “wrong” foods. In about two weeks, cravings for them will noticeably decrease: the body will tune in to a small dose of carbohydrates and will be able to tell you what it needs. Trust him and listen to his "advice".

Do not change your usual diet. If you are used to having breakfast, lunch and dinner, and having snacks between these meals, you are welcome.

Don't limit yourself to liquids. Just remember that for the first two weeks you will have to forget about alcohol (including beer) and sugary drinks, even fruit juices. Prohibition will end pretty quickly, and then you can afford first a glass of light alcohol, then 200 ml of dry red wine a day. And another feature of this diet is that it is not forbidden to drink coffee (although many nutritionists, believing that it stimulates the appetite, categorically do not recommend this drink). TOофеманы могут позволить себе пару чашек в день.

In the same two weeks, you should give up pastries, pasta, cereals, fatty dairy products, fruits, sugar and ketchup. If after this period you still feel the need for these products, you can include them in your diet. In the meantime - vegetables (except potatoes, corn, carrots and beets), lean meat, low-fat cheese and cottage cheese, nuts, beans, soy products.

So, in two weeks you can lose up to 6 kg. If you continue to stick to the diet, weight loss will continue, but much more slowly - up to 1 kg per month. But firstly, these kilograms will not come back, and secondly, you can treat yourself to ice cream and chocolate (of course, in small quantities). If you are still losing weight more slowly than you would like, do not even look at melon, grapes, bananas, pineapples, pastries. Take comfort in the fact that over time your cravings for these foods will disappear and you won't need to look at the list of banned foods: you just won't want them anymore.

Dr. Agatston's diet has three main phases. The first (the strictest) lasts two weeks. Weight loss - up to 6 kg. You determine the duration of the second phase yourself - until you reach the desired weight. The third phase is no longer a diet at all, but your new life, which you enter with a light step, getting rid of the hated fat and having improved the body, which will now work clearly and smoothly. From time to time you can return to the first and second phases.

The first phase of the diet
This is the most important phase, it is she who must rebuild your body in a new way. During it, the strictest restrictions await you: no sweets, no starchy foods, no alcohol, no fruits and juices. (If you can't drink unsweetened tea or coffee, you can add a sugar substitute.) The list of allowed foods is quite extensive: beef or veal fillet and tenderloin, pork tenderloin, turkey or chicken breast (without skin), any seafood, lean meat products, lean cheeses (Mozzarella, Cheddar, Parmesan, Ricotta, Provollone, tofu, homemade cheese, cheese), nuts (peanuts -20 pcs., pistachios -30 pcs., walnuts -7 pcs.), peanut butter (1 tablespoon per day), chicken eggs (no limit), eggplant, bell peppers, turnips, spinach, lettuce, celery, zucchini, tomatoes (no more than one per day), asparagus, legumes, artichokes, broccoli, cauliflower, cabbage, cucumbers, olive oil, sunflower oil, unsweetened spices, lemon juice, horseradish, black and red peppers, sugar-free hard candy, cocoa, sugar-free jellies and mousses.

Don't fry anything. Boil, bake, steam, invent various salads (only with olive oil). Meals - three times a day with two snacks.

During the first phase, the body gets rid of excess carbohydrates and adjusts to a new mode. To make it easier for you to navigate, below is an approximate weekly diet.

Monday
First breakfast. 1 cup tomato juice 1-2 hard-boiled eggs 2 slices lean meat 1 cup coffee with or without fat-free milk without sugar

Lunch. Up to 80 g of low-fat cottage cheese, 0.5 tomato, greens.

Dinner. Salad of boiled chicken breast, lettuce, garlic and nuts, seasoned with a mixture of olive oil and freshly made lemon juice.

afternoon tea. 100–120 g fat-free cottage cheese, 100–120 g cucumber and tomato salad dressed with olive oil.

Dinner. Steamed sea fish with cauliflower or broccoli, salad of tomatoes, cucumbers, sweet peppers and herbs, seasoned with a mixture of olive oil and freshly made lemon juice.

Before bedtime. 100-120 g low-fat cottage cheese with or without fresh lemon zest.

Tuesday
First breakfast. 1-2 egg scrambled eggs with tomatoes, 1 slice low-fat cheese, 1 cup sugar-free tea.

Lunch. 1 glass of any vegetable juice, 100 g low-fat cheese or cottage cheese.

Dinner. 1 chicken breast, steamed or grilled, with cucumber and herbs.

afternoon tea. Boiled oyster mushrooms or mushrooms with stewed cabbage or vegetable salad seasoned with olive oil and lemon juice.

Dinner. Low-fat fish (boiled, steamed or baked) with a vegetable side dish, white cabbage salad dressed with a mixture of olive oil and lemon juice.

Before bedtime. 100-120 g low-fat cottage cheese with or without cocoa powder.

Wednesday
First breakfast. 1 soft-boiled egg 2 slices lean meat or poultry 1 cup unsweetened decaffeinated coffee

Lunch. 1 glass of any vegetable juice, 100 g low-fat cottage cheese or cheese.

Dinner. 1 glass of tomato juice, 1 serving of vegetable stew, lean boiled fish, tomato and cucumber salad dressed with olive oil.

afternoon tea. 100 g low-fat cheese or cottage cheese.

Dinner. Steamed pike-perch fillet with grilled or oven-baked vegetables.

Before bedtime. 100 g low-fat cheese or cottage cheese.

Thursday
First breakfast. 1 cup of any vegetable juice, 2 egg scrambled eggs, skimmed milk and greens, 1 cup of tea without sugar.

Lunch. 100 g low-fat cottage cheese or cheese, 0.5 tomato.

Dinner. Lean boiled meat with leaf lettuce or vegetable salad seasoned with olive oil.

afternoon tea. 100 g of low-fat cottage cheese, 0.5 cups of finely chopped cucumbers and tomatoes.

Dinner. Boiled sea fish with cauliflower or broccoli (steamed or grilled), salad of tomatoes, cucumbers, sweet peppers and herbs, seasoned with a mixture of olive oil and freshly prepared lemon juice.

Before bedtime. Lemon mousse.

Friday
First breakfast. 1-2 soft-boiled eggs, 2 slices of lean meat or poultry, 1 cup of decaffeinated coffee.

Lunch. 1 стакан томатного сока, 100 g low-fat cheese or cottage cheese.

Dinner. 1 plate of fish soup, salad of tomatoes, cheese, onions, olives and herbs, seasoned with olive oil.

afternoon tea. 100 g low-fat cottage cheese with tomatoes and herbs.

Dinner. 1 steamed or grilled boiled breast, vegetables (steamed or stewed), cucumber salad seasoned with a mixture of olive oil and lemon juice.

Before bedtime. Lemon mousse.

Saturday
First breakfast. 1 soft-boiled egg, 2 slices lean bacon, 1 cup decaffeinated coffee with low-fat milk, or 1 cup unsweetened herbal tea.

Lunch. 100 g low-fat cheese or cottage cheese, 1 glass of tomato juice.

Dinner. 1 bowl of asparagus soup, salad of boiled chicken, lettuce, low-fat cheese, tomatoes and garlic, dressed with olive oil.

afternoon tea. 120 g low-fat cottage cheese, 1 tomato.

Dinner. Steamed or grilled fish, steamed or stewed vegetables, vegetable salad dressed with a mixture of olive oil and freshly made lemon juice.

Before bedtime. 100 g low-fat cottage cheese.

Sunday
First breakfast. Omelette of 1-2 eggs and skimmed milk with herbs and mushrooms, 1 cup of tea without sugar.

Lunch. 1 cup any vegetable juice, 100 g low-fat cottage cheese or cheese with or without herbs.

Dinner. Baked salmon, cauliflower or broccoli steamed and dressed with olive oil.

afternoon tea. 100 g low-fat cottage cheese with greens and tomato.

Dinner.