Bread diet - simple and tasteful!

Nutritionists from all over the world practically teach us in one voice that bread, pasta and pasta are the worst enemies of our figure. It's all carbohydrates, which are abundant in these products, and which eventually "settle" on our waist in the form of extra pounds. The conclusion begs disappointing - bread and diet - concepts incompatible with each other! But what to do for those who do not think a cup of morning tea without a fresh toast or a snack without a favorite sandwich? Is it possible to "go on a diet" and still not give up a crusty bread crust? It turns out, you can!

And the first one who told about this to the world was the Israeli dietician Olga Rats. It was she who developed the program for weight loss, the key ingredient of which is ... bread! It would seem that pure carbohydrates, to which all nutritionists are so "uptight". But here everything is not so simple and unambiguous. In fact, in rapid weight gain, simple carbohydrates, or sugars , are most often to blame. Getting into the digestive tract, they are almost immediately absorbed into the blood, and the body, trying to cope with an overabundance of glucose, begins to produce insulin, which in turn provokes an active synthesis of adipose tissue. Complex carbohydrates, which are contained in bread, are split very slowly and do not cause such sharp fluctuations in blood sugar levels. Thus, they are gradually converted into energy, which the body immediately spends, without forming a surplus of fat stores. This principle is based on the bread diet.

But when it comes to diet, then you should understand that we do not mean grandmother's pies and buttery buns. In a typical roll contains a fair amount of sugar and fat, so it is recommended to replace it with dietetic whole wheat bread. When it is baked, sugar is not used, and the difference in calorie content compared to a regular loaf is almost two times!

But even the replacement of regular bread with whole grain, does not imply the use of the latter in unlimited quantities, otherwise it will no longer be a diet. To lose weight without feeling hungry at the same time and not using extra calories, nutritionists calculated that women enough to eat up to 12 slices of bread a day, and men - up to 16.

However, for uncontrollable sweet tooths there is still a slight easing. If, for the time being, you are not at all able to give up the usual white bread, you are allowed to eat it, but in this case each of its slices is equal to two slices of whole-grain bread . Accordingly, the daily portion is reduced by half - for women up to 6, for men - up to 8 pieces.

Not by bread alone

Of course, the bread diet does not imply food exclusively with bakery products. Rather, it can be called a bread-and-vegetable diet, since a large part of the diet is made up of vegetables. They can be used almost indefinitely, in any form - in salads, boiled, cooked in a double boiler or baked. The only exceptions are vegetables with a high content of starch, that is, potatoes, corn, pumpkin and zucchini.

But the use of fruit when dieting is limited. Since they contain fructose, that is, sugar, then on the day they are allowed to eat no more than three. It can be apples, pears, peaches or mangoes.

Despite the fact that the bread diet is based on carbohydrates, it is not necessary to refuse protein food completely. Three - four times a week it is allowed to add meat of chicken, turkey, veal, as well as low-fat fish, or one boiled egg. Meat portions should be small - about 100 g. It is better if the meat is not fried, but cooked in a double boiler or baked in an oven.

Sandwich - the whole head

We can say that the bread diet is a real diet! After all, you will agree, it is not enough who will enthusiastically chew simply unleavened bread - neither taste, nor pleasure. From above on a piece of bread you can put a piece of fish or chicken fillet, a slice of low-fat cheese, spread with mustard, ketchup, avocado pulp or even caviar. In principle, for a sandwich you can use almost any food, but most importantly - how much. Their layer must be quite thin, literally transparent. It's better not to report a bit, than to shift! Another rule of "making up" a sandwich is always to use only one product for it. Do not put on it at the same time and mustard, and cheese, and chicken.

The menu of the bread diet is poor in proteins and much needed by the body of calcium, and to compensate for this, it is necessary to eat every day a small (200 ml) cup of fat-free yogurt, kefir or ryazhenka.

One of the main rules of the diet is frequent eating - at least five to six times a day. The daily ration should be divided into portions that will be eaten at regular intervals. Do not wait for the "hunger" to appear, and sit at the table every three to four hours. This is a very important condition, and non-compliance with it can significantly worsen the expected result.

Every day, in addition to tea and coffee (without sugar), you must drink at least 2 liters of clean drinking water. From fruit juices and any carbonated drinks during the diet should be discarded.

Pros of the diet

You do not need to give up the usual products.

The menu does not require the preparation of complex and expensive dishes.

There is no need to count calories.

For the course of the diet is dumped from 3 to 6 kg of excess weight!

Minuses.

Very strict and somewhat monotonous diet.

Because of the lack of essential fats and protein, there may be a feeling of hunger.

There is no clear "menu".

In addition, if there are any problems with the stomach or pancreas, then you strictly contraindicated the bread diet. Reviews of dieticians are unanimous - because the diet is not sufficiently balanced, then without harm to health it should be observed no more than 10-14 days!

Sample bread-diet menu

Breakfast

Tea or coffee without sugar

2 pieces of bread with a piece of cheese or a thin layer of low-fat cottage cheese

Lunch

1 slice of bread (or sandwich)

A glass (200 ml) of low-fat yogurt or ryazhenka

A fresh vegetable salad

Dinner

3 pieces of bread (or sandwiches with a thin layer of suitable filling)

Vegetable soup or salad

100 g of boiled chicken fillet (can be replaced with veal, fish, boiled egg)

Afternoon snack

1 slice of bread (or sandwich)

Vegetable Salad

Dinner

3 slices of bread (or a sandwich)

Vegetable Salad

1 fruit (pear, apple, doggie)

Before bedtime

1 slice of bread (or sandwich) + vegetables

And do not forget between meals to drink water in sufficient quantities!