Dietitian Anna Johansson's Swedish 6-sheet diet (often called "chamomile" or "flower") is based on a six-day mono menu (a special course of diet food for each day).The creator of the diet visualized his idea in the form of a flower with six petals (day).
On each sheet, it depicted the product allowed for consumption that day.The main thing is to eat the food exactly in the order that is recommended.Then for each 6 day cycle you can lose 2 to 5 kg.
The essence of the 6-sheet diet lies in a certain symbiosis of proper individual nutrition and one-day popular methods of fasting.The diet also adheres to the principle of alternation of protein and carbohydrate foods, due to which metabolic processes in the body are accelerated.
The name of the food system and the colors of the leaves have nothing to do with the actual leaves of the plant and are psychological in nature.Thanks to the different colors and naming of the days, it is easier to follow the progress of the diet and not to confuse the stages.
Before starting the menu diet, you should make a flower with different petals from colored paper, which can be used as a calendar every day.Visual effects do not allow you to escape the "race".
To begin, draw a flower with six petals, each of which will symbolize one day of your fight against weight.After each day, take out a piece of paper and write on it the grams or kilograms lost.
The basic rules of the Swedish 6-sheet food system:
- It is not possible to exchange days.They go strictly one after the other: fish, vegetables, chicken, cereals, cottage cheese and fruits.These are the links of one chain;
- It is advisable to eat five times a day.You should chew your food very carefully;
- Drink more water.Green or black tea and 1-2 cups of coffee without sugar are allowed per day.Alcohol is strictly prohibited;
- During the six-sheet diet, all foods containing sugar are excluded;
- If you want to increase the effectiveness of the diet, seven days after the first cycle, you can repeat the course of six sheets (for those who have lost weight, this is called "doing several rounds");
- Physical exercise is recommended during the diet.
How long you can stay on the flower diet depends on your weight and patience.As a rule, after completing one cycle and taking a break, it is recommended to repeat the course.However, after completing the six-day weight loss course, you do not need to immediately eat your favorite foods.
After all, health and weight depend on what you eat every day.Save as much as you can on the Swedish diet and continue to follow the principles of rational nutrition.The 6 sheet diet will help you get slimmer and give you a chance to reveal your beauty potential.
The 6 sheet diet has many advantages:
- Dieting can save you a lot of money.The food system allows you to eat everything that is in the refrigerator of each person or family, but with certain restrictions.It is unlikely that you will have to make a special trip to the store for a 6-sheet diet;
- Menu protection duration is 6 days.During this time, you can achieve good results, and the body will not have time to adapt to such stress;
- Fats in the diet prevent the occurrence of vitamin deficiency and its symptoms - brittle nails and hair, tooth loss, bleeding gums;
- All busy people can try the diet, because its menu includes simple dishes - boiled, stewed or raw.Thus, little time is spent on food preparation;
- 6 sheets help to cope with swelling.Within a week, most of them will be naturally excreted from the body, and the volume will decrease.
what should you eat
For 6 days, you should try to eat foods such as fish, cottage cheese, vegetables and fruits, chicken and porridge cooked from different grains.On fish day, you can eat any type of fish (fatty or lean), which is steamed or baked in the oven.In addition, you can use herbs any day: add them to dishes or prepare cocktails.6 sheet diet helps to lose excess weight quickly.But it is important to keep in mind that weight loss is due to the removal of excess fluid from the body, not the removal of fat.
Vegetables and fruits can be stewed or baked, eaten raw - according to your preference.When cooking chicken meat, avoid the frying process, but the original product can be boiled or baked.By the way, the nutritionist allows you to consume salt in small quantities (if you want).You can use spices and herbs when cooking meat or fish.
Depending on each day, you can drink fish, meat or vegetable broths, milk, kefir, vegetable or fruit juices, but the limit is 500 ml.
The diet allows the consumption of coffee.The only thing is that certain restrictions must be observed.It is allowed to drink coffee only 1-2 times a day.
In addition to restrictions on food consumption (which is already clear from the principle of diet), there are other prohibitions.For example, during the entire diet, you need to give up alcohol and carbonated drinks, as well as a large amount of coffee and cocoa (except for the allowed 1-2 cups per day).
All kinds of sweets and fast food are also prohibited.The maximum allowed is 1 tsp.Honey added to tea.Even on the grain day, you should not eat bread or other baked goods.Otherwise, just follow the dieter's recommendations.
Prohibited products
The 6-sheet diet involves the complete exclusion of the following types of food from the diet:
- any type of baked goods (except whole grain bread);
- confectionery products;
- sweets (not fruits), chocolate and other products containing sugar;
- any kind of oil;
- smoked products, preservatives and semi-finished products;
- coffee drinks, soda, compotes, juices (freshly squeezed juices are allowed on the sixth day of the diet);
- Other food groups that are not included in the diet menu.
Diet 6 sheets: sample menu for 6 days
On the first day you should eat exclusively fish, on the second - vegetables, on the third - chicken, on the fourth - cereals, on the fifth - cottage cheese, on the sixth - fruits.6 sheet diet can be repeated after 2 weeks.
Your six sheets will look like this:
- fish day
- vegetable day
- chicken day
- cereal day
- cottage cheese day;
- fruit day
The secret is that separate fractional meals help to break down fats well, when proteins do not collide with carbohydrates.The 6 sheet diet is based on alternating days in which you can strictly eat certain foods.Due to the alternation of food, the body does not adapt to food and therefore does not accumulate excess energy in fat deposits.During the 6-sheet diet, your weight will gradually decrease day by day, and you will not suffer from the terrible feeling of hunger.
Effective diet 6 pages with a sample menu every day:
First day - fish day
Any fish and fish fillets.Steam, boil, poach or bake.You can use fish broth.Various flavors are achieved with spices, seasonings and herbs, with a small amount of salt.On this day, the body consumes easily digestible protein and valuable dietary fats, which are not prone to deposition in fat stores.
- 8:00 – boiled fish, boiled with salt and favorite spices;
- 11:00 - fish baked in a slow cooker or oven with herbs and salt;
- 14:00 – fish soup, cooked without adding vegetables or other ingredients;
- 17:00 – steamed fish with appropriate natural spices;
- 20:00 - slightly salted boiled fish.
Between meals - green, black, herbal tea without sugar.
Fish recipes
- Meatballs.Take pollock or hake (these fish have the least amount of fine bones).Peel and grind in a meat grinder.Add onion, oregano, salt and pepper to the minced meat, stir.Form into small balls and place in the oven or steam for 15 minutes.
- Baked fish.Place chopped onion and parsley on a baking sheet.Sprinkle salt on small and not dried fish and sprinkle on onions with herbs, add a little water, sprinkle with pepper for flavor.Place in the oven for about 30 minutes.You should not eat vegetables;They are needed to improve the taste and prevent burning.
Steamed onions
Ingredients:
- Haddock fillet - 400 g;
- bay leaf - 2 pcs.;
- pepper - a pinch;
- Lemon juice - 1 tbsp.L.;
- Salt - to taste.
Method of preparation:
- Wash the fillet, squeeze it a little and dry it;
- Sprinkle lemon juice and pepper over the fish;
- Boil water in a pot, add bay leaves;
- Place the onion in a strainer, place it on the pan and close the lid;
- steam for 15-20 minutes;
- Before cooking, you can roll the fillet with toothpicks.Bon appetit!
The 6-sheet diet lasts for 6 days, during which the person losing weight will follow 6 special mono-diets, one after the other.
Baked fish steaks with lemon
Ingredients:
- Fish steaks - 300 g.
- vegetable seasoning - 2 tablespoons;
- pepper - a pinch;
- Lemon juice - 1 tbsp.L.;
- Salt - to taste.
Method of preparation:
- Season the fish steak with pepper and spices;
- Place the fish on a baking sheet, pour a little water on the bottom;
- Sprinkle steaks with lemon juice;
- Bake for 10-15 minutes, then turn on the grill function until lightly crusted.Bon appetit!
Second day - vegetables
Assorted vegetables - fresh, stewed, boiled, stewed, baked;All kinds of herbs, herbs.fresh vegetables.Use minimal salt.On this day, the body will not receive fat, and reserves should be used to digest vegetable carbohydrates.
- 8:00 – two grated carrots (not so big);
- 11:00 - mashed potatoes (without adding oil);
- 14:00 – vegetables stewed with salt and spices;
- 17:00 – steamed vegetables;
- 20:00 - raw vegetables.
Between meals: vegetable juices, green and black tea.
Pepper and tomato stuffing recipe
Cut off the top of the vegetable, remove the seeds and pulp.Suitable toppings include diced zucchini, herbs and chopped garlic.Fill with fresh vegetables, sprinkle with pepper and salt, steam for no more than 15 minutes.The 6 sheet diet has been helping women lose weight for several years.
stewed vegetables
Ingredients:
- Eggplant - 4 pc.;
- Carrot - 1 pc.;
- onion - 1 pc.;
- Bulgarian pepper - 1 pc.;
- tomato - 1 pc.;
- garlic - 1 clove;
- pepper - a pinch;
- fresh herbs - a bunch;
- Salt - to taste.
Method of preparation:
- cut eggplant and carrot into thin slices;
- Place a part of the eggplant in the prepared dish, put a part of the carrot and onion cut into rings on top;
- Cut bell pepper into strips and place on top;
- Next - finely chopped garlic;
- Then repeat the same layers again and finish with tomatoes;
- You can pour a little water at the bottom of the dish.Cook for 35-40 minutes.Bon appetit!
Cucumber, tomato and lettuce salad
Ingredients:
- fresh cucumber - 3 pieces;
- tomatoes - 3 pc.;
- Lettuce leaves - 5 pcs.;
- Olive oil - 3 tbsp.L.;
- vinegar 9% - 1 tsp;
- Salt - to taste.
Method of preparation:
- Cut the cucumber into slices, finely chop the tomatoes, and cut the lettuce leaves into medium pieces;
- Add some salt, olive oil and vinegar if desired.Mix everything.Bon appetit!
Third day - chicken
Chicken breast or fillet (without skin), low-fat chicken broth, herbs, salt, herbs.When carbohydrates are not found in this diet, the body synthesizes them from fat deposits.
- 8:00 – boiled chicken breast;
- 11:00 – chicken fillet baked in foil with spices to taste;
- 14:00 – chicken soup with spices and herbs;
- 17:00 – lean, fried chicken;
- 20:00 - boiled chicken fillet.
Between meals: chicken broth, tea.
Recipe: chicken aspic
Boil the chicken breast in slightly salted water.Divide into several parts and place in a container.Take 15 g of gelatin, dissolve it in 100 g of broth, then mix with the remaining liquid and pour over the meat.Refrigerate until desired consistency.The 6 sheet diet is an extreme weight loss method.
Baked chicken fillet with herbs
Ingredients:
- chicken fillet - 300 g;
- Dill - bunch;
- Basil - cluster;
- pepper - a pinch;
- Salt - to taste.
Method of preparation:
- Put several pieces of chicken fillet, sprinkle with salt and pepper, rub with herbs;
- Wrap in foil and bake for 35 minutes;
- You can then roll up the foil and turn on the grill function for 5 minutes to get a light crust.Bon appetit!
Steamed cutlet
Ingredients:
- Chicken fillet - 400 g;
- onion - 2 pcs.;
- slices of white bread - 4 pcs.;
- milk - half a glass;
- egg - 1 pc.;
- fresh herbs - a bunch;
- pepper - a pinch;
- Salt - to taste.
Method of preparation:
- Soak bread in milk;When it becomes wet, drain it and transfer it to another plate;
- Minced chicken fillet, onion and bread.Add eggs, salt and pepper, mix thoroughly;
- We form cutlets and boil them (you can use a double boiler or a slow cooker).Bon appetit!
The fourth day is grain day
The food menu includes all kinds of porridge, sprouted grains, seeds, bran and grain bread.Options with kvass and herbs are possible.
- 8:00 – Porridge made from wheat sprouted on water;
- 11:00 - Buckwheat porridge with spices and salt on water;
- 14:00 – boiled rice (not steamed);
- 17:00 – oatmeal with water and 50 g of seeds or nuts;
- 20:00 - buckwheat on water with greens.
Between meals: herbal tea.
Rice porridge recipe with buckwheat
This is how extraordinary porridge is made.Cook mixed wild rice and buckwheat.Cook until the rice is done but the chickpeas are cooked and resemble gravy.Add sesame seeds to the finished dish.
Buckwheat porridge
Rinse the buckwheat several times, remove the excess.Fill with cold water in a ratio of 1:2.Wait until it boils, reduce the heat to medium and cook until the water boils completely.You can add herbs to the finished porridge.
Boiled rice on water
Wash the rice, pour twice as much water as the grain into the pan.Cook for 15 minutes, check for doneness.You can rinse the rice so that it is not sticky.
It is better if the rice is not white, polished, but wild (brown).Instructions for its preparation are usually indicated on the package.
Fifth day - cottage cheese
The main dish is low-fat cottage cheese, yogurt and low-fat milk.The cells of the body are saturated with valuable amino acids and minerals, and the lack of carbohydrates is filled from the "storehouse".
- 8:00 - low-fat cottage cheese, 2 tablespoons of natural yogurt without additives;
- 11:00 - low-fat cottage cheese with 2 tablespoons of milk;
- 14:00 - low-fat cottage cheese without everything;
- 17:00 - low-fat cottage cheese with the addition of a small amount of milk;
- 20:00 - low-fat cottage cheese without everything.
Between meals: you can drink 1 glass of milk, unlimited tea.
Recipe: cottage cheese mousse
Take 500 g of cottage cheese, add milk (200 g), sprinkle with cinnamon and sweeten with sweetener if desired.Whip the mixture in a blender and cool in molds.
Low-fat cottage cheese with yogurt
Pour yogurt over cottage cheese.Do not add sugar or fruit.
Low-calorie cottage cheese casserole
Ingredients:
- egg white - 1 pc.;
- Milk - 2 tbsp.L.;
- cottage cheese - 250 g;
- cinnamon - a pinch;
- Salt - to taste.
Method of preparation:
- Mix all the ingredients and place them in a baking dish;
- Cook for 25-30 minutes.Bon appetit!
Sixth day - fruity
A variety of fruits, fresh or baked.Fresh fruit without sugar.Spices such as cinnamon, coriander, vanilla and others are allowed.This is the day of maximum weight loss.
- 8:00 – two red apples and a cup of coffee without sugar;
- 11:00 – one banana;
- 14:00 – oranges and grapes;
- 17:00 – kiwi and pineapple;
- 20:00 - two green apples.
Between meals, fresh fruit juices, herbal infusions, tea.
Vitamin smoothie recipe
Beat banana, kiwi and 100 ml in a blender.orange juice.
Baked apples with honey and cinnamon
Ingredients:
- apple - 4 pcs.;
- honey - 2 tbsp.L.;
- Cinnamon - a pinch.
Method of preparation:
- Wash the apple, cut it in half, leave the bottom;
- sprinkle some cinnamon inside;
- pour honey;
- Place on a baking sheet and bake for 15 minutes.Bon appetit!
The frequency of meals should not be less than three to four times.During the entire course of the 6-sheet diet, you should drink a lot of fluids, including: regular purified water, mineral water, green, black or herbal tea.
Complete rejection of sugar, sweets, chocolate and bread is compensated by carbohydrate days.The lack of fat is compensated by the fats in the fish menu.
How long can you go on a diet?
The 6-sheet weight loss method will help you lose 5-7 kg.overweight.This is an ideal program for emergency weight loss.However, fat people should not get carried away.
How long can you stay on the 6 sheet diet?The dietary method itself is intended for 6 days.The 7th day, according to the rules, should be a fasting day - drink only water.To maintain a normal weight, it is recommended to follow the 6 sheet method 1-2 times every six months.
If you are completely satisfied with the principle of eating 6 sheets, but the result of weight loss is still not satisfactory, then you can repeat the diet, but not earlier than 2 weeks after the end of the previous one.To maintain the result, it is worth periodically changing the days when eating exclusively protein and only carbohydrate foods.The 6 sheet diet is supposed to magically make us slim and beautiful without harming our health or starving us.
The maximum effect can be achieved by increasing physical activity.You should not use the elevator, exercise, exercise or take long walks in the fresh air.
Refusal to diet
You can leave the diet after completion or during the process.The most undesirable option is an accident.In this case, all the lost weight will be returned within the first 24 hours.If there is no desire or opportunity to further follow the system, it is advisable to connect yourself and smoothly return to your usual diet.You also need to disassemble properly!
Diet rules for competent speech:
- Gradual introduction of products.Ideally, the diet on the seventh day should consist of the foods and dishes that were on the sheets;You can add 1-2 new ones.
- Limit sweets.In less than a week, cravings for high-calorie and unhealthy foods weakened;It is undesirable to ignite it.It is preferable to eat fruits and berries as a dessert.
- portion control.During the system, the stomach decreases in size;You can eat much less food.
If you have a strong feeling of hunger and cannot control your appetite, then the most reliable way is to count calories and keep a food diary.In this case, you can allow delicious dishes, but in small quantities and within the daily norm.
Disadvantages of diet
During the day, food should be monotonous, because monodiets are effective in terms of weight loss.Certain types of products are received within 2-3 days.
Such a restriction in the diet may not have the best effect on the functioning of the internal organs, and the body, feeling a lack of energy, will store calories.This defense mechanism is active on the 2nd day of the monodiet.
Thus, most monodiets, which are designed for several days, do not give noticeable results.The combination of various foods allows the body to receive useful substances for 6 days, without feeling hungry, without stressing the body and losing 4-7 kg.
Contraindications to the 6 sheet diet
Although this is not a very strict diet, there are still some prohibitions:
- if you have problems with the digestive system that get worse;
- People suffering from kidney and liver diseases should refuse such food;
- 6 sheet diet is also prohibited in diabetes;
- If you have been diagnosed with anemia, do not make drastic changes in your usual menu;
- 6 sheet diet is prohibited in the presence of lack or excess of vitamins, as well as in the presence of infectious diseases;
- If you just had a cold or flu, take care of your body.
Remember that a full spectrum of microelements and vitamins is needed during pregnancy and breastfeeding.Therefore, you should wait for such a diet, so as not to harm the stable development of the child.
Real reviews of the 6 sheet diet, before and after results
The author of this diet does not promise immediate weight loss.The results of the sheet diet, according to reviews, are quite modest, but very real - from 4 to 7 kg.in 6 days.You will lose 500 to 800 g daily.
If you do not only one cycle, but 4 in one approach, then the result will be 4 times more.You can lose up to 20 kg in 24 days on a diet.True, the rate of weight loss may decrease from the second week.
There are many methods of weight loss, but not all of them work equally well for a particular person.And one of the most effective and well-proven options is the Dukan diet for weight loss.
The effective 6-sheet diet has become a favorite of many girls.They managed to deal with excess kilograms and became the owners of an ideal figure.You too can appreciate the benefits of this diet if you are ready to radically change your diet.The 6 sheet diet is a great way to lose weight on a single meal.