The "6 sheet" diet was introduced to the world by the Swedish nutritionist Anna Johansson, who spent years developing an effective program that allows you to lose excess weight in a short time.Following the suggested rules, they lose up to 2-5 kg in one 6-day cycle.It should be noted that the diet has been approved by the Association of Nutritionists as a nutritional program that has a positive effect not only on the metabolic rate, but also on the general condition of a person.
What is the diet based on?
The system itself is a combination of 6 mono-diets.Each duration is 24 hours.It is necessary to follow the specified sequence, otherwise even strict adherence to the diet will not bring any benefit.
In order to avoid confusion, Anna Johansson recommends using a visual method - cutting out a chamomile with 6 petals painted in different colors from cardboard.The name of each day is written on the sheets and the layout is attached to a visible place, for example, on the door of the refrigerator.
After completing the daily monodiet, the corresponding sheet is removed.Thus, it is impossible to mix up the order.In addition, those who lose weight see how much effort has already been spent on losing weight, and this improves their psychological mood.
How does the 6 sheet diet work?
The effectiveness of the "6 sheet" monodiet is based on the characteristics of digestion.
There are several principles that allow you to get rid of the hated kilograms:
- First of all, the effect is ensured by using fasting days.This allows you not to mix poorly combined products and reduce the risk of adipose tissue accumulation.If you ignore this rule, the nutrients in the body will not have time to digest, the rate of metabolism will slow down and fat deposits will become inevitable.
- The body creates a kind of reserve of nutrients.Supplies are used as needed.If the body only eats fish in the morning, it will experience a lack of certain chemical elements used to fill the energy balance.The fish is overcooked, but the necessary ingredients are not provided.As a result, you have to look for other sources of energy that turn into fat stores.As a rule, fat breakdown begins in the middle of the day.
- Another principle of the diet is based on the alternation of protein and carbohydrate intake.This approach is believed to provide 50% of diet success because it allows you to trick your body into breaking down fat without feeling starved for energy.Of course, some fat comes with food, but the same fish contains poly- and monounsaturated compounds that are absorbed by the body and are not stored in "stores".
Thus, 6 days of mono-diet allows you to lose weight by breaking down excess fat, without any discomfort for the body.
A sequence of "sheets".
It is very important to follow your diet plan.The first day of the sheet diet is protein, followed by carbohydrates, then proteins again, and so on.
A series of monodiets recommended by the author:
- 1 - fish;
- 2 - vegetables;
- 3 - chicken;
- 4 – grain;
- 5 – cottage cheese;
- 6 - fruit.
This choice is based on the effect of each individual product.
| sheet of paper | action |
| fishy | Prepares the body, saturates it with omega-3 fatty acids and easily digestible proteins.The calorie content of the products is low, but energy starvation does not occur |
| vegetables | It reduces the caloric content of the daily diet, while enriching the body with carbohydrates of plant origin.As a result, the amount of energy spent on digesting food exceeds the number of calories consumed.Therefore, the body is forced to replenish its energy by breaking down its own fat stores. |
| Chicken | Since the body did not receive animal protein on the last day, dietary meat, which is eaten throughout the day, is used to strengthen muscle tissue - fat deposition does not occur. |
| grain | Digestion is difficult because crops have a dense shell.Therefore, the body is forced to spend a lot of energy on digesting food.And for this, you must refer to the fat supply, because the carbohydrates contained in the grain are used to cover the glycogen deficiency, which is necessary for proper functioning. |
| cottage cheese | Minerals are lost during dieting.Cottage cheese contains a complex of elements that can compensate for the deficiency.In addition, the product's protein is low-calorie and is completely converted into amino acids during processing.Experiencing a lack of glucose for energy production, the body again turns to fat reserves |
| Fruity | The final day is characterized by the arrival of polysaccharides, which are quite difficult to digest and require significant energy.To deal with difficult-to-digest components, the body gets additional energy by destroying adipose tissue |
An interesting detail: the author does not limit the amount of food consumed during the day.But as a rule, nutritionists recommend eating no more than 500 g of fish, chicken and cottage cheese, 1500 g of vegetables and fruits and 200-300 g of dry cereals.
Basic rules of diet
It is important not only to observe the correct sequence of fasting days, but also to prepare and consume food correctly:
- Fish and meat can be boiled, steamed or baked.
- Vegetables are eaten raw, boiled and baked.
- You can drink milk with medium fat content during "cottage cheese".
- Drink unsweetened green tea and herbal infusions on any day of the diet.During the last 24 hours, fresh juices are also taken along with the fruit.
- Dishes are prepared without oil, both animal and vegetable.They refuse sugar.
- Take food in small portions, chewing each piece well.
- Do not wash food with liquid!Drinks are only allowed between meals.
If there are significant layers of fat, you may not be limited to 1 course.It is allowed to use this method of weight loss 4 times with short intervals, for example, 1 week.When you want to lose weight as quickly as possible, take a break for 1 day, during which you can return to the usual food, excluding sweets and flour products from the diet.
If it is necessary to get rid of significant fat deposits, the 4-course complex can be repeated one month after its completion.
Estimated menu and recipes for a "6 sheet" diet for a week
Dietary intake may seem limited to some.In fact, you can significantly diversify the menu by using different food preparation recipes.
1. Fish
It is allowed to use:
- Dietary fish varieties with a fat content of 0.2-4% - varieties of perch, tuna, pollock, ide, hake, trout.
- With an average fat and protein content of 4-8% - carp, pink salmon, bass, mackerel.
- With a fat content of 8% - salmon, halibut, eel, herring, mackerel, sturgeon.
Dietary fish can be combined with fairly fatty fish throughout the day.The menu is diverse with seafood - squid, mussels, shrimps.
| power mode | menu |
| First breakfast at 08.00 | Boiled, slightly salted fish with some spices |
| Second breakfast at 11.00 | Baked with herbs and slightly salted |
| Dinner at 14:00 | Ukha, which contains fish and a strong broth |
| Afternoon tea 17.00 | Cook, add spices to taste |
| Dinner at 20:00 | Lightly salted, boiled |
Recipes:
- for a couple.Lightly salt the fillets, place in a double boiler, cover with parsley or dill.
- in the oven.Sprinkle the fish with a mixture of crushed garlic, herbs and salt.Wrap in foil and put in the oven.
- juicy.The fillet is boiled, ground in a blender and poured with broth to the desired consistency.Season with herbs.
You can drink fish broth and sugar-free green tea between meals.
2. Vegetables
Use at least salt and spices for cooking.It is forbidden to fry the ingredients.
| power mode | menu |
| First breakfast at 08.00 | Grate 2 carrots on a medium grater |
| Second breakfast at 11.00 | Boil the grated tubers, grate, dilute with potato broth until puree |
| Dinner at 14:00 | Cook your favorite vegetables |
| Afternoon tea 17.00 | Bring to a steam bath until ready |
| Dinner at 20:00 | consumed raw |
Recipes:
- Put chopped onion and grated carrot in a deep pan without adding oil.Cut tomatoes, eggplant and bell pepper into cubes.Put the vegetables in a container, add a little water and add a little salt.Boil until the ingredients are soft.
- Boil 500 g of chopped tomatoes.Add some grated garlic and salt to the dish.After 10 minutes, add water - its volume depends on the desired consistency.Season with basil and blend with a blender.
- Broccoli is boiled with vegetables in salted water.Season the cabbage heads with lemon juice.Add herbs.
Fresh vegetable juices and sugar-free green tea are used for drinking.
3. Chicken
Pay attention to the fillet - this is the most dietary part of the chicken carcass.Before cooking, remove the skin from the meat, which contains a considerable amount of fat.If this rule is ignored, there will be no benefit.
| power mode | menu |
| First breakfast at 08.00 | Boiled breast |
| Second breakfast at 11.00 | Fillet wrapped in foil, fried, baked in the oven |
| Dinner at 14:00 | Soup with a significant amount of meat and herbs.flavored with spices |
| Afternoon tea 17.00 | fried |
| Dinner at 20:00 | Cook delicious slices of fillet |
Recipes:
- Grind chicken breast, beat eggs and salt.Mix the minced meat with chopped greens.Small cutlets are formed, which are then steamed.
- Sprinkle a small amount of salt on the fillet and sprinkle generously with herbs.Wrap in foil and bake in the oven.
- Cut the meat into cubes or strips and sprinkle lightly with salt.Transfer to a pan and sprinkle with herbs.Boil for a few minutes, add a little water.
You are allowed to supplement the menu with one cup of low-fat chicken broth.It is recommended to drink green tea between meals.
4. Cereals
The grain day of the "6 sheet" diet includes a diet full of whole grains, whole grain breads, sprouted grains and bran.
| power mode | menu |
| First breakfast at 08.00 | Cook the sprouted wheat |
| Second breakfast at 11.00 | Buckwheat is boiled in water with spices and a little salt. |
| Dinner at 14:00 | boiled rice.It is better to take steamed cereals, because they contain more useful microelements |
| Afternoon tea 17.00 | Oatmeal cooked in water.It is allowed to add 50 g of seeds or nuts |
| Dinner at 20:00 | Buckwheat porridge with flavored herbs |
Recipes:
- Boil sorted and well-washed buckwheat in salted water.Grind in a blender, add herbs.The mixture is formed into patties, which are cooked in the oven.
- Boil oatmeal with boiling water and let it stand for a quarter of an hour.Walnuts or plums are added to the porridge to taste.
- Take 1 tbsp of 150 g of oatmeal.skimmed milk.Add vanilla and baking soda to the mixture with the tip of a knife.Cakes are formed from the swollen mixture and baked in the oven.
The menu is varied with herbal teas and homemade kvass.
5. Cook
If pure cottage cheese did not arouse interest, season the ingredient with low-fat sour cream and cinnamon.It is impossible to enjoy the product.
| power mode | menu |
| First breakfast at 08.00 | Cottage cheese with fat content up to 5%.You can taste it with natural yogurt that does not contain sweeteners, dyes and preservatives. |
| Second breakfast at 11.00 | Soften the "thickness" of the product with a small amount of skimmed milk |
| Dinner at 14:00 | Just curd |
| Afternoon tea 17.00 | Repeat the lunch dish |
| Dinner at 20:00 | "Naked" cottage cheese |
Recipes:
- Add 1 egg and 1 tbsp.L.Semolina.Mix the mixture well and make small cakes.Each of them is dipped in a mixture of cinnamon and semolina.Bake in the oven.
- Knead 1 package of cottage cheese, 1 egg, 1 tbsp.L.semolina, 5 tbsp.L.yogurt.Add raisins, cinnamon or vanilla to taste.The dough is divided into pieces and cooked in a double boiler.
- Grind cottage cheese and half a cup of ready-made coffee with a blender.Whisk until you get an appetizing foam.
During the break, they drink green tea, 1 glass of milk is allowed.
6. Fruit
You can eat it raw or in the form of smoothies and salads.It is advisable not to rely too much on bananas and grapes, which contain a lot of sugar.You should eat more citrus fruits and apples, which contain a significant amount of fiber.
| power mode | menu |
| First breakfast at 08.00 | 2 red apples.A small cup of coffee is allowed |
| Second breakfast at 11.00 | 1 banana |
| Dinner at 14:00 | Orange with grapes |
| Afternoon tea 17.00 | Kiwi with pineapple |
| Dinner at 20:00 | 2 green apples |
Recipes:
- Chop pineapple and mango and blend with a blender.Add mint leaves to the smoothie.
- Mash the raspberries and add sugar to the puree.
- Cut your favorite fruit into cubes and mix.Season the salad with lemon juice and 1 l.natural honey.
Green tea and fresh fruit juices complete the menu.On the last day, it is better to avoid physical activity.
Refusal to diet
Unfortunately, after completing a diet course, those who lose weight begin to eat forbidden foods, as a result of which the weight lost with such difficulty quickly returns.
To avoid this, you should leave the diet gradually, gradually adding other ingredients to your diet.In the first days, it is important to avoid confectionery, flour, fried and fatty foods.Possible physical activity will help to lose weight.
Contraindications
The diet has a number of contraindications:
- Stomach ulcer
- kidney disease;
- chronic liver pathologies;
- diabetes mellitus;
- cardiovascular problems;
- Pregnancy, breastfeeding.
You should not resort to a diet for diseases that require a strict diet.
Compared to most diets, "6 Sheets" is considered superior because a person who has lost weight does not experience hunger.However, before applying it, you should consult a doctor to determine possible contraindications.