A diet named “three fists” was invented and developed by the Kiev doctor Oleg Turn. His main task was to develop a system that would allow you to lose weight fat, type – thin (up to a kilo a week, more – harmful), and not suffer from hunger, lack of vitamins and torture with a calculator and scales. The basic postulates of this diet look like this:
1. All products on the basis of which you need to build your diet, are divided into 4 groups, in each the most preferred options are highlighted. The first group consists of protein foods (fish, seafood, then eggs and poultry), the second – salads and vegetables (cabbage, carrots, peppers, cucumber, tomato), the third group – complex carbohydrates (oatmeal, buckwheat, pearl barley), the fourth group fruit (apple, pear, orange, grapefruit).
2. A portion of food from each group is its volume equal to a fist (yours, not the fist of a husband or neighbor). Each meal is fist from each group. For the reception, three fists of food are eaten.
3. During the week alternate days with different composition of food. There are also days “zigzag plus” (the day when you can eat “harmful”, for example, beer or cake) and “zigzag minus” (the day when the ration is cut to the maximum). This is conceived as a trap for the metabolism: that the body is not accustomed to the same type of cut diet and does not begin to save energy.
4. Finally, you need to eat five times a day, and each day is assigned an “index” with a prescribed type of food. For example, for those who lose weight, the weekly cycle looks like this: 1st day – unloading diet (zigzag minus), 2-4 day – low-calorie diet, 5th, 7th day – supporting diet and 6 the day is a “zigzag plus”, when you can relax a little.
Pros of the diet
The schedule for each day seems complicated only in the description: if you use the pictures of the author (in them it is painted, what foods should be chosen for the next meal), then questions do not arise – colored squares are very visible (see application-pictures).
Having studied the scheme of the Kiev colleague, the Novosibirsk diet experts approved the diet, which happens quite rarely (as you know, doctors are very wary of diets). In general, the diet looks rather slim, devoid of distortions and strong restrictions.
There are several obvious pluses in it: the main thing is that you do not have to worry about the calculator, scales and calorie table. This saves one’s nerves and strength. A meal several times a day is just the gold standard of dietetics.
“This allows you to observe the principle of” not overeat “and do not increase body weight, the digestive tract digests a small amount of food and does not overload,” recalls Mikhail Denisov, a professor at the medical faculty of the Novosibirsk State University. In addition, the more often you eat, the less chance of developing a wolfish hunger.
The diet is balanced in terms of microelement and vitamin composition, said Elena Garagulya, a nutritionist at the Delfa Center. In addition, low-calorie vegetables, fruits, berries contribute to the optimization of kidneys and intestines, normalize the metabolism, which is particularly important for weight loss. Permission to eat cake once a week is generally a blessing. From the point of view of motivation, this is the most powerful factor of adherence to the regime, dieticians noted: most restrictive diets suffer a fiasco precisely because they do not give indulgence and pressure on the psyche.
Finally, in the diet, much attention is paid to the protein in combination with vegetables. Noting the importance of protein intake, Professor Denisov noted that the principle of mixed, varied nutrition is taken into account, this distinguishes this diet from the famous Kremlin diet.
Disadvantages of the diet
However, there are several points that can be attributed to the minuses. For example, protein is not always needed in the amount prescribed in the diet. Three times a day to eat a piece of chicken, fish or cottage cheese not everyone can, and not everyone will benefit from this. “In the warm season, such nutrition loads the kidneys, in addition, reduce the amount of protein to one portion a day is desirable with weakened kidney function (propensity to swelling, night visits to the toilet, a tendency to increase pressure). Protein is needed three times a day for children, young people under 25, pregnant and lactating women, “explains Elena Garagulya.
In addition, the very idea of a single fist-kulak has no scientific justification. “From the point of view of the physiology of nutrition, the volume should be such that a person experiences a slight feeling of hunger after eating. But it is difficult to measure it in any amount, because people have different complexion, different volume of the stomach, therefore it is not necessary to get attached to the volume, but to the well-being of a particular person, “says Professor Denisov.
So, a large healthy man can remain hungry, having eaten the prescribed portion, and another girl will not master the portion of cottage cheese the size of a fist.Fists here serve rather as a metaphor for moderation.
In the schemes for losing weight, there are almost no complex carbohydrates. It is assumed that porridges and legumes are shown daily only to thin ones. Meanwhile, Siberia is not Ukraine, and in the cold season it is carbohydrates that provide us with warmth. Chicken and salad in winter in Siberia, you do not warm up, and complex carbohydrates in the cold should be consumed daily even thinner. It is important not to confuse rolls with porridge: baking does not heat.
Finally, fruit in our latitudes is more of a guest, not a resident. So, using a day to a kilogram of vegetables, with unaccustomed you can get a disorder of the intestines, warned Mikhail Denisov. Elena Garagulya recommends in Siberia to lean on local berries, and not imported fruits: imported pears and papayas – it’s good, but you need to look at the world realistically and enjoy what grows by your side.
Summary:The diet of three kulaks, with a certain correction taking into account the climate, is a successful synthesis of visual clarity and rationality in nutrition. And it is color separation in groups – an important plus of this diet. Many can not keep to a diet simply because it is extremely difficult for an average person to imagine 1 g of protein, 60 mg of vitamin or 2000 kcal in some material expression. To hang up the tablets and make up the menu, like laying out a solitaire, is much more fun than lethargic chewing a salad and suffering from hunger. The main thing, as usual, start. And you can diversify the process as you like – figuring out how many “kulaks” the flat fish fillet will curdle, or choosing the sachets from the group “the right carbohydrate” in the supermarket.