Diet "Three fist"

"Three fists" - a power system that helps to lose weight or, conversely, to gain the missing kilos and maintain the desired weight. At the heart of a simple benchmark: at one time you can eat food volume with three of your fist.

Who first started? Kiev psychotherapist and nutritiologist Oleg Tern. He set himself the goal of developing an understandable and effective system for normalizing weight - without tedious counting of calories, points and grams. And the diet should work for those who want to lose weight, and for those who need to gain weight.

What is the essence

The author offers three options for diet: for weight loss, conservation and weight gain. In each, four types of days alternate: low-calorie, supporting, discharging and weight gain. Every day, nutrition is built from four food groups (see the table at the end of the menu): proteins, vegetables and salads, complex carbohydrates, fruits and berries. A portion of the food in volume should be approximately equal to your fist, and for one meal you need to eat three such "fists". In moderate quantities allowed nuts and seeds, vegetable oil, potatoes, dried fruits. There are also days of “zigzag plus” (in one of the meals you can eat a portion of something high-calorie - a cake, ice cream, drink a bottle of beer, etc.) and a “zigzag minus” (maximum calorie intake). At first glance, it is difficult, but in fact everything is laid out on the shelves, and therefore it is very simple to follow a diet.

How to go to it

Print yourself a table of the main food groups, a diet that meets your goal, and hang them on the refrigerator.

If you need to lose weight

Day 1: unloading ("zigzag-minus").

Days 2-4: low-calorie.

Days 5-6: supportive.

Day 7: “zigzag-plus” (supporting day, but in one meal you can additionally eat something high-calorie - a portion of fried potatoes, pizza, ice cream, cake).

If you need to save weight

Day 1: low-calorie ("zigzag-minus").

Days 2-5,7: supporting.

Day 6: Zigzag Plus.

If you need to gain weight

Day 1: Zigzag Plus.

Days 2-6: weight gain.

Day 7: supportive.

Meat products stew, boil, bake, but it is better to use them no more than one or two times a week. As a source of protein, choose fish and seafood, cottage cheese, eggs. Salads refill (no more than 1 teaspoon) with low-fat natural yogurt, olive or sunflower oil, vinegar. Cottage cheese and low-fat cheeses can be eaten separately, with fruit (apple, grapefruit, kiwi) or honey. Once a week, plan your favorite goodies - sweet or flour, a glass of wine or a bottle of beer.

How does the diet

Protein food serves as a building material. Complex carbohydrates and healthy fats provide the body with energy and trace elements. Fractional nutrition activates metabolism. All together - it normalizes the level of glucose in the blood and the work of the gastrointestinal tract, regulates the appetite, reduces the excess fatty tissue, and if you exercise - promotes the growth of muscle mass.

What is better to refuse

Fried meat, cutlets and fish in batter, fatty sauces, sour cream, salt and foods with a high salt content (fast food, canned goods, salted nuts, chips), sugar and sweets, sweet soda, juices, alcoholic beverages, beer, sweet tea.

What to focus on

Eggs, calamari, chicken fillet, various varieties of fish, cheese, cottage cheese, chicken liver, cabbage, carrots, beets, peas, corn, cucumbers, celery, onions, zucchini, cereal and grain bread, apples, pears, oranges, water, savory tea or coffee.

How many times a day is there

Five (four - only for weight gain). Three main meals and two additional.

Duration and result

Diets can be followed all their life, changing options depending on the goal - to lose weight, maintain or gain weight. On average, the author promises a loss of 2-6 kg per month, a set - up to 1 kg. If you add regular fitness to the new diet, the effect of the diet will be stronger.

Menu for four days of different types

Day 1 * Day 2 * Day 3 * Day 4 *
Breakfast

1/2 portion of the products from the column number 1, two raw apples or carrots of medium size. Example: tofu + two grated carrots

Lunch

1/2 portion of the products from the column number 1, two raw apples or carrots of medium size. Example: a boiled egg + two apples

Dinner

1/2 portion of the products from the column number 1, two raw apples or carrots of medium size. Example: 1/2 portions of boiled chicken + two apples

Afternoon tea

1/2 portion of the products from the column number 1, two raw apples or carrots of medium size. Example: 1/2 servings of fish + two grated carrots

Dinner

1/2 portion of the products from the column number 1, two raw apples or carrots of medium size. Example: a portion of low-fat cottage cheese + two apples

Breakfast

For one portion of the 1st, 2nd and 3rd columns. Example: Wholemeal Sandwich with Tomato, Feta Cheese / Red Meat and Herbs

Lunch

Three servings of fruit (column number 4). Example: two bananas, a handful of black currants

Dinner

For one portion of the 1st, 2nd and 3rd columns. Example: oatmeal with nuts and raisins + vinaigrette

Afternoon tea

Three servings of fruit (column number 4). Example: two bananas, a handful of black currants

Dinner

For one portion of the 1st, 2nd and 3rd columns. Example: steamed vegetables, buckwheat, grilled fish

Breakfast

One portion of the product (or mixture of products) from column No. 1 and two portions from column No. 2. Example: omelette from 2 eggs with vegetables (tomatoes, herbs, broccoli)

Lunch

Three servings of fruit (column number 4). Example: fruit salad (two or three medium-sized apples or an apple, an orange and a pear)

Dinner

One portion of the product (or mixture of products) from column No. 1 and two portions from column No. 2. Example: grilled fish + cucumber, tomato and pepper salad

Afternoon tea

Three servings of fruit (column number 4). Example: two handfuls of berries + peach

Dinner

One portion of the product (or mixture of products) from column No. 1 and two portions from column No. 2. Example: chicken breast + steamed vegetables

Breakfast

One portion from column No. 1 and two portions from column No. 2. Example: egg in a bag + green beans and sweet pepper

Lunch

Three servings of fruit (column number 4). Example: citrus salad with strawberries (orange, a handful of strawberries, tangerine)

Dinner

Portion from column No. 1, portion from column No. 2 and portion from column No. 3. Example: salad with seafood, vegetables and durum pasta

Afternoon tea

Three servings of fruit (column number 4). Example: two handfuls of berries + nectarine

Dinner

A portion from column No. 1, a portion from column No. 2 and a portion from column No. 3. Example: a portion of steak, a portion of buckwheat and a portion of salad

* Day 1 - unloading; day 2 - weight gain; day 3 - low-calorie; day 4 - supporting.

Pros:
Minuses:
  • Detailed nutrition schemes with good visualization, balance, satiety, a version for vegetarians is provided, not burdensome for a wallet, it is convenient to use in a restaurant, weekly indulgences of the regime are provided.
  • Spartan simple dishes (gourmets are unlikely to appreciate a dinner of meat / fish with carrots or apples); The author advocates for sweeteners and protein powders - not all experts consider them uniquely beneficial to health.

Product table

The higher the product is in the list, the more preferable it is to compile a diet.

Watch the video: Everything You Need to Know About the Keto Diet (July 2019).