- 1 Diet Three Fists Oleg Terna for a week
- 1.1 Principles of weekly nutrition
- 1.2 List of recommended products
- 1.3 Menu for the week
- 2 Delicious Recipes
Despite the name, no one will beat you for those extra pounds.
going The Three Fist Diet is intended to help
balance weight. With it, you can both lose weight and
get better.
In this article, we consider a special version of the menu diet Three
Fist slimming.
Contents
Diet Three Fists Oleg Terna for a week
The founder of the Three Fists diet is Kiev
psychotherapist Oleg Tern. It was he who introduced the dietology system
meals, including the amount of food taken per day, the size of
three fist man.
This method of diet for weight loss is very convenient, because it does not need
calculate calories and distribute in grams
food consumed.
This diet is not intended for quick weight loss, but it
effective in normalizing the digestive system and
mental stability.
Before embarking on the Three Fists, consider
basic nutritional principles.
Principles of weekly nutrition
Diet Three Fist Slimming включает 5-тиразовое
питание. At each reception, the amount of food should not
exceed the size of your three fists.
Для правильного составления меню, существует несколько
rations:
Low calorie
- the first meal should contain only proteins;
- in the second and third – vegetables, mushrooms and greens;
- the last two steps should include only fruit.
Supportive
- the first two steps are fruits;
- the third meal — proteins and vegetables;
- the last two are proteins, vegetables and carbohydrates.
Zigzag minus
- reminds low-calorie diet;
- instead of the whole “fist”, only half is used;
- The entire diet consists of only protein products.
Zigzag plus
- the first two steps are fruit only;
- the third meal — squirrels, mushrooms;
- the last two are proteins, mushrooms, vegetables and carbohydrates.
With a zigzag plus ration, one meal
may consist of your favorite non dietary
product:
- pizza, hamburgers;
- cakes, pastries;
- fresh white bread, pastries;
- fatty meat and fish.
The break between meals of this diet for weight loss should
быть одинакового интервала. The last is not
later than two hours before bedtime.
The principles of the weekly menu are:
- Monday – zigzag minus;
- Tuesday, Wednesday, Thursday – low-calorie diet;
- Friday, Saturday – supportive diet;
- Sunday is a zigzag plus.
Питание в режиме качелей, переходящих от
зигзага минус до зигзага плюс, предназначено для
that the body does not get used to the diet. After all, it is known that if
get used to something, it will soon cease to influence you so
like before. For example, if you take the same for a long time
sedative medications, over time, their effectiveness
decrease, and a little later – they will stop helping altogether.
List of recommended products
Рекомендуемые продукты для диеты Три Кулака
these are:
- eggs;
- chicken meat;
- fish in any form;
- milk products;
- vegetables;
- porridges;
- grain bread;
- fruits;
- water;
- tea and coffee without sugar.
With the Three Fists diet, you only need to eat for weight loss.
eat healthy, get enough sleep, drink plenty of water and keep moving
of life.
Воздержаться стоит от следующего:
- mayonnaise, sour cream;
- sauces;
- grilled meat;
- semi-finished products;
- confectionery;
- alcohol products;
- smoked meat
Menu for the week
Based on the list of permissible products
The corresponding menu for weight loss for 7 days. Итак, диета
Three Fists – weekly menu:
Monday
- Breakfast: fried eggs and green tea;
- Second breakfast: low-fat cottage cheese;
- Lunch: chicken meat with cheese, compote;
- Snack: fried fish;
- Dinner: scrambled eggs and a glass of non-fat warm milk.
Tuesday
- omelet and herbal tea;
- mushroom soup with greens;
- zucchini and tomato stew;
- Kiwi and pineapple;
- fruit puree, orange juice.
Wednesday
- fried fish, kefir;
- carrot puree;
- fresh cucumbers and tomatoes, herbal tea;
- pineapple and berry jelly;
- strawberry, banana and kiwi, green tea.
Thursday
- omelette with cheese, juice;
- cabbage and cucumbers;
- mashed potatoes, carrot juice;
- apple or pear;
- 250 grams of cherry
Friday
- applesauce, compote;
- kiwi and bananas;
- 250 grams of chicken meat, cucumbers, cabbage and tomatoes;
- fried fish, tomatoes and buckwheat porridge;
- cottage cheese, carrot juice and oatmeal.
Saturday
- bananas and berry jelly;
- fruits;
- omelet with greens;
- chicken meat combined with tomato and bread;
- boiled egg, cucumber and beans.
Sunday
- omelet and tea;
- banana puree;
- grilled meat, kefir;
- stewed eggplants;
- chocolate cake.
Delicious recipes
To make the Three Fist weight loss diet menu not “boring”,
diversify his recipes.
Итак, рецепты для диеты Три Кулака:
Buckwheat bread
Ingredients: 250 grams of buckwheat, 200 grams of color
cabbage, 150 grams of kefir, 5 eggs, baking powder.
- cook buckwheat and cabbage and beat with a blender;
- separate yolks from proteins;
- add proteins to buckwheat and cabbage;
- also add baking powder and kefir;
- form the resulting mass in the form of bread and put in the form
for baking; - cook in the oven for 25 minutes at a temperature
160 degrees
Dessert dish for the Three Fists diet:
Pumpkin Puree
Ingredients: 2 apples, a kilo of pumpkin and the same zucchini,
a pound of plums, 250 ml of nonfat yogurt and 200 grams of cottage cheese.
- peel plums;
- cut all the fruits and vegetables and put them in shape for
baking; - bake for 30 minutes at 200 degrees;
- Ready baked ingredients mix in a blender;
- add cottage cheese;
- pour the dish with yogurt.
Potato substitute
Ingredients: a kilo of cauliflower, Art. l olive oil,
two onions.
- cook onions and cabbage in boiled water;
- grind in a blender;
- fill with oil.
The menu for weight loss by the method of Oleg Tern is effective and not
contains complex foods. By feeding on it, you can lose weight and not
harm your health.
