Diet 200 grams – a popular method for losing weight

The content of the article

• What is a 200 gram diet
• Benefits
• disadvantages
• rules
• Training
• Menu
• Way out of diet
• Precautionary measures

The main way to lose weight are diets. There are so many of them that it’s hard not to get lost and choose the most effective one. Most of them are based on a reduction in caloric intake, which leads to an increase in the body’s cost of energy and maintenance of vital systems. Familiarize yourself with the principle of the “two hundred grams” diet, learn about its results.

What is a 200 gram diet

Another name for the diet is five tablespoons. This amount of food is offered to be eaten by a dietary girl or woman at one meal. 200 g was not chosen by chance – this reduces the daily calorie content by 30-50%, which leads to weight loss. The diet is simple, based on frequent (fractional) nutrition, so that you can not experience feelings of hunger and not “break”.

In addition to observing a serving of five tablespoons, it is recommended to choose smaller diameter plates to psychologically set yourself to reduce the serving. According to reviews of losing weight, you can lose up to 7 kg of excess weight in a week, but to improve performance, it is recommended to combine food restriction with sports exercises, observing water balance (1.5-2 liters of water per day).

Benefits

If there is excess weight, experts advise reducing the volume of the stomach, while using tablespoons. It turns out that one serving or five tablespoons will be equal to 200 grams. In overweight people, the volume of the stomach exceeds the specified value by several times. Food restriction will help to reduce the walls of the muscle organ and reduce the daily calorie intake.

Snacks in the form of a glass of skim milk product, vegetable or fruit, vegetable salad with lemon juice are allowed. The benefits of this diet:

• with proper diet, you can lose up to 20 kg per month;
• low daily calories even in the presence of high-calorie foods;
• no time limit for compliance;
• intestinal function is restored;
• lack of contraindications – it is allowed to comply with the diet for diabetes mellitus, diseases of the digestive system (but with them you can eat the food prescribed by the doctor also in the amount of 200 grams);
• the opportunity to eat your favorite dishes – you can eat with your family, and not cook individual dishes.

disadvantages

The 200 g diet has virtually no cons. It is fast and easy to carry, but some people may break loose on it due to insufficient food intake. In this case, it is allowed to increase the frequency of food intake. Nutritionists do not recommend following such a diet all the time – low calorie intake, coupled with high energy costs, can cause increased fatigue, irritation, and mood swings. The diet is not suitable for pregnant women and nursing mothers.

rules

If you follow a diet of 200 grams, you must adhere to certain rules. This guarantees success in losing weight. Recommendations:

1. Five tablespoons of food are taken at intervals of three hours. After two weeks, you can bring the time between meals to 4 hours, but no more.
2. Five tablespoons equal to 200 grams or 15 teaspoons.
3. After eating, you can drink tea or water after 40 minutes, while eating liquid is prohibited.
4. Tea and coffee are sugar free..
5. Sweet carbonated drinks, stewed sugar, but herbal decoctions, stewed fruit on natural fruit without sugar or with natural sweeteners, a chicory-based drink are prohibited.
6. Serve portions with tablespoons, and with teaspoons – food is better absorbed, and the brain receives a saturation signal faster.
7. At first you can eat the same dishes, but after a week you should switch to a healthy and proper diet.
8. Of the proteins allowed all kinds of meat, poultry, fish, dairy products. From carbohydrates, you can eat whole grain cereals, the restriction is on baking, sweets and pastry desserts. From fats it is allowed to eat nuts, vegetable oils, fatty varieties of fish. Fried foods are not allowed. Vegetables are best baked or eaten raw.
9. Nutritionists advise eating varied and fully, it is better to cook simple dishes, separately you need to take a complex of vitamins. A day should drink at least 1.5 liters of clean water.
10. For the duration of the diet, give up industrial sauces and hot spices – they increase appetite, and this increases the risk of breakdown. Fast food is likewise banned, even at the indicated dosage of 200 grams..
11. Meals are taken every three hours, a total of 4-6 meals per day. The last meal in the evening is taken 2-2.5 hours before bedtime. It is better to choose light snacks that do not burden the stomach.

If you follow a diet, you need to pay attention to the first dishes and sweets. Recommendations for their use:

1. Five tablespoons of soup will not satisfy your hunger, so they do this: measure 200 grams of thick and mix it with 200 ml of broth. It turns out a standard portion.
2. On a diet, you can eat baked goods, cakes, pastries or chocolate, but as a supplement, rather than the main meal. Otherwise, there is a risk of gaining weight – servings of 150 g of chocolate six times a day will amount to 3000 calories, which is unacceptable on a diet. Sweets are taken in an amount of not more than 150 g at a time, not more than once a day, no later than 16.00.
3. A glass of sweet juice is equivalent to a full meal.

Training

Immediately switch to fractional nutrition is not easy, because the stomach is greatly enlarged, and a portion of 200 grams is not perceived by him as a full one. During the week, it is recommended to smoothly reduce the amount of food taken, learn how to plan hours of meals, wean yourself from snacks and food on the run. If you urgently need to lose weight before starting a diet, you can arrange a fasting day on apples or kefir, which will reduce the volume of the stomach, on the second day you can already start observing the amount of servings of 200 grams.

Stock up on food containers, a notebook, and a pen in advance to record your meal hours. This will lower the risk of disruption. If you cannot eat at home, take food in containers with you. When visiting cafes and restaurants order second courses, refuse salads and drinks. Since tablespoons have different shapes and sizes, their volume can vary from 10 to 20 ml. Similarly, there are difficulties with measuring dense heterogeneous dishes – one spoonful of stew or pilaf can weigh 15-25 g.

Nutritionists recommend using a kitchen scale – take 150-200 g servings, regardless of the volume of products. Another way out is to use a faceted glass – eat half of this volume at a time. Another option is to use the size of the palm – the calm state of the stomach is equal to a clenched fist, and you should not stretch it.

Menu

To facilitate understanding of nutrition while following a diet, it is recommended to follow a sample menu. It is presented in the table by day:

Way out of diet

After following the diet, Five tablespoons there is no special way out. A person can gradually get used to small portions and always observe them. If the weight is reduced, but this is not necessary, then gradually increase the volume of servings. So the kilograms lost will not return again. Rules for increasing servings:

• every week add a tablespoon to each meal, gradually bringing it to 300 grams;
• add healthy foods, you can not immediately attack the sweets and forbidden fatty foods;
• gradually bring the diet to daily calories calculated based on your age and height.

Precautionary measures

Nutrition on a 200 g diet should fully meet the needs of the body. Do not forget about the total intake of proteins, fats and carbohydrates – all these three categories should be present in the diet in sufficient quantities. The risk of taking only low-calorie foods becomes a malfunction in the body, including an imbalance of hormones. Precautionary measures:

• start entering the diet smoothly, preferably after a fasting day so that there is no sharp “subsidence” in calories;
• do not starve, if you are hungry – eat fruit, vegetables, drink a glass of milk or kefir;
• it’s useful to eat a glass of kefir with bran at night – this will help to quench hunger for a long time, plus it will provide excellent intestinal motility, improve the release of toxins from the body, which will positively affect the skin;
• if you feel unwell, consult a doctor and return to your previous food for a break so that there is no danger of losing consciousness;
• with rapid weight loss, take more protein and drink plenty of fluids – this will help preserve muscle mass and avoid problems with anorexia;
• combine a diet with the intake of vitamin-mineral complexes, which will be suitable according to the needs of the body, age, weight, individual characteristics;
• make small indulgences – if you want sweet, you can eat one slice of dark chocolate or half a teaspoon of honey, this will dull the feeling of hunger.