The "6 sheet" diet is quite easy to follow due to the variety of foods and short duration.
Diet "6 sheets": the essence and basic principles of the diet
The creator of the "6 sheets" diet is the famous Swedish nutritionist Anna Johansson.The essence of the diet is that each "sheet" of the diet is a one-day monodiet, and the entire course lasts 6 days.
What can you eat during the "6 sheets" diet, if it is a monodiet?You eat only those foods that are recommended on that day, for example, on fish day - only fish, and on vegetable day - vegetables.
Diet "6 sheets" is effective due to the alternation of proteins and healthy carbohydrates - this is what Anna Johansson herself believes.
To make it easier to follow the diet, its creator suggested a simple way to track your progress: cut out a flower with 6 sheets of paper, write on each sheet the name of one of the days in order, and remove the sheets when the day is over.Agree, it's much easier to stick to a mono diet if you know you only have a day or two left.A paper flower can be attached to the fridge with a magnet for clarity.
Do not use food additives
Food can be salted and lightly seasoned, but no sugar or butter can be added.On any day of the "6 sheet" diet, you can diversify food with herbs: dill, parsley, cilantro, basil and other varieties.Among the cooking methods - boiling, stewing, baking, steaming, if it is fruits, vegetables or cottage cheese - they can be eaten raw.
drink water
During the 6 sheet diet, you should drink enough liquid.Your norm is about two liters of water a day.You can drink green tea and coffee, but without cream or milk.
Do not swap days
The sequence of days is extremely important: we have already said that protein and carbohydrate days alternate, and this ensures the effectiveness of the diet.The body needs to receive all kinds of nutrients, so consider the order of the days.Papers also help us in this.
Diet "6 sheets": details about the menu for 6 days and after the diet
Diet menu "6 sheets" is designed for one week, so it is enough to change the diet for 6 days in order to lose weight quickly.However, for long-term results, you must enter your regular diet after the "6 sheet" diet, just like any other express diet, so that the lost fat does not return immediately.
Diet "6 sheets": what the diet menu looks like every day
- The first "sheet" is the day of the fish.As part of the "6 sheet" diet, you can eat boiled or baked fish, but not more than 500 g per day.Divide your portions so that you feel comfortable.
- The second "leaf" is a vegetable.Diet "6 sheets" also includes a day of vegetables.We recommend buying white and cauliflower, green vegetables, zucchini and tomatoes.Do not exceed the 1500g limit.
- The third "sheet" is the day of the chicken.During the day, you can eat 500 g of fillet, cooked in any way.
- The fourth "sheet" of the "6-leaf" diet is the cereal day.You can eat any porridge throughout the day, 200 g.Is it possible to choose several grains at the same time on the "6 sheet" diet?Yes, but the total cannot be exceeded.Choose rice, buckwheat or millet.
- The fifth "sheet" is cottage cheese day.You should eat 500 g of cottage cheese per day.Place cottage cheese with normal fat content in your grocery cart, but always without sugar.On this day, you can add milk to tea or coffee.
- The sixth "leaf" is the fruit day.The amount of fruit you can eat is 1500 gr.Choose unsweetened fruits without starches.Bananas, melons and grapes - not immediately.
A detailed menu of the "6 sheet" diet for a week and recipes for each day
Even a monodiet can be diversified with interesting and tasty dishes.We recommend trying everything - the recipes are suitable for a "6 sheet" diet menu every day.In addition to recipes, we also offer daily menu options.
"Sheet" 1 - Fish day
Any lean fish, seafood - up to 500 g.Tea, coffee without sugar, water - unlimited.
Example menu
At 8 o'clock: boiled bass fillet (can be replaced with cod, pike, hake).
11 o'clock: lean fish baked in the oven with greens.
14:00: Fish soup on the water (seafood can be added).
17:00: Steamed fish.
At 20: boiled pike perch with spices.
Steamed fish.
Ingredients:
- fish fillet - 200 g;
- salt to taste;
- Parsley - 2 bunches.
Preparation:
Cleaned fish fillets (for example, hake, hake or salmon) should be salted, then covered with herbs and cooked in a double boiler for 30 minutes.
"Sheet" 2 - vegetable day
Any starchy vegetables - up to 1500 g.Tea, coffee without sugar, water - unlimited.
Example menu
At 8 o'clock: cabbage and carrot salad, you can add lemon juice.
11 o'clock: fresh vegetables.
14:00: vegetable stew.
At 17:00: Cucumber, tomato and red onion salad.
at 8 pm: vegetable soup.
Vegetable soup
Ingredients:
- tomatoes - 500 g;
- garlic - 1 clove;
- Basil - 1 kona.
Preparation:
Place 500 g of chopped tomatoes in a deep pan, sprinkle with salt and garlic.After 10 minutes, pour water on tomatoes and boil until ready.Next, you need to beat stewed tomatoes with basil in a blender.Serve with basil.
"Sheet" 3 - Chicken day
Chicken - up to 500 g.Tea, coffee without sugar, water - unlimited.
Example menu
8 o'clock: steamed chicken fillet.
11 o'clock: chicken breast baked in foil with herbs.
14:00: Chicken soup with chicken meat and herbs.
17:00: Fried chicken without oil.
20:00: Boiled chicken breast fillet.
Baked fillet
Ingredients:
- Chicken fillet - 500 g;
- salt - to taste;
- Greens - a bunch.
Preparation:
Sprinkle salt on the fillet, sprinkle with herbs, wrap in foil and put in an oven heated to 200 degrees.Bake for 30 minutes.Garnish the finished dish with greens and serve hot.
"Sheet" 4 - grain day
8 o'clock: millet boiled in water.
11 o'clock: Baked buckwheat cutlets.
14:00: Basmati rice.
17:00: pearl barley with greens.
At 8 pm: Oatmeal with flax seeds and chia seeds.
Baked buckwheat cutlets
Ingredients:
- Buckwheat - 100 g.
- Greens - to taste.
Preparation:
Boil 100 g of buckwheat in salted water, which should then be chopped together with greens in a blender.Cutlets should be made from the resulting mass and baked for 20 minutes in a preheated oven.
"Sheet" 5 - cottage cheese day
Cottage cheese - up to 500 g, milk, yogurt, kefir can be replaced.Tea, coffee without sugar, water - unlimited.
Example menu
At 8 o'clock: cottage cheese, coffee with milk.
At 11 o'clock: natural yogurt without sugar and additives.
At 14:00: cottage cheese 5%.
17:00: a glass of kefir.
At 20:00: cottage cheese mousse.
Cottage cheese mousse
Ingredients:
- low-fat cottage cheese - 200 g;
- milk - 100 g;
- stevia - 0.5 tsp;
- Cinnamon - 0.5 tsp.
Preparation:
Mix all the ingredients using a blender until a homogeneous mass is obtained.
"Sheet" 6 - fruit day
Any fruit that is not very high in calories - up to 1500 g.Tea, coffee without sugar, water - unlimited.
Example menu
At 8 o'clock: two pears.
11 o'clock: Banana.
14:00: Baked fruit salad.
5.00pm: A few Kiwis.
20:00: Orange and green apple.
Baked fruit salad
Ingredients:
- apple - 2 pieces;
- Pear - 1 pc.;
- orange - 2 pc.;
- Kiwi - 1 pc.;
- Dried apricots - 3 pcs.;
- Cinnamon and vanilla.
Preparation:
Soak dried apricots in water for 5-10 minutes.Peel the orange and cut the pulp into cubes.Cut the fruit into small pieces and mix with a little cinnamon and vanilla.Place the fruit on baking paper, brush all the fruit with orange juice and bake for 15 minutes.
We have described the essence of the "6 sheet" diet and a detailed menu every day and provided recipes.What does this diet actually do and does it have any side effects?
Diet "6 sheets": reviews, results and contraindications
The advantage of the diet is that you will not get bored with monodiets with all their effectiveness - because they constantly change each other, for a week the diet "6 sheets" means new products and new dishes every day.In addition, the body does not suffer from a serious lack of nutrients - if something is missing today, the deficiency will most likely be filled in the next breakfast.With such a diet, fatigue does not interfere too much with life - the diet as a whole is quite diverse and the body receives enough calories for normal functioning.
As for the results and reviews of the "6 sheet" diet, we can confidently say that it has a positive effect on health - if, of course, you observe moderation and do not get carried away with the diet itself (it is not worth repeating it immediately after finishing it) or after junk food.Those who have tried such a diet say that they lose weight steadily, their well-being does not deteriorate, the diet does not get boring, but at the same time, one cycle of the diet is more than enough;It is not worth going to the second round - it will be difficult for you to follow the diet.Is it possible to exercise on a 6 sheet diet?Yes, you can, but watch the loads, they should not be excessive.
Like any nutritional system, the "6 sheet" diet has contraindications:
- liver diseases (including chronic);
- Stomach disease
- cardiovascular diseases;
- diabetes;
- Pregnancy and breastfeeding.
People working in the office will find it quite difficult to follow a diet: it still takes some time to prepare food, and it is not always convenient to carry dishes with food that correspond to the desired day of the diet, and it is unlikely that you will find suitable dishes in a cafe.Therefore, it is better to plan this diet on non-working days - for example, if you need to lose a few kilograms after a wild New Year's party.
However, the presented nutrition system is suitable for almost everyone, because the "6 sheet" diet menu is quite diverse, and the diet itself does not last more than a week.In any case, consult a doctor, because a mono-diet can only be followed if you are completely healthy.
How many kilograms can you lose on the "6 sheets" diet?
The course lasts literally 6 days and during this time you can lose 3-5 kg.0.5-0.8 kg of weight is lost in one day.Diet "6 sheets" is suitable for those who want to lose weight quickly and at the same time do not limit themselves in food.
The main thing is to maintain weight after the "6 sheet" diet.Limit unhealthy carbs and alcohol for about a month.Avoid baked goods (except whole grain bread), sugar, chocolate, butter, sausage and smoked meats.Choose only new products.And don't forget to go to the gym or do exercises for at least 20 minutes a day.