The Kremlin diet is one of the types of eating methods for weight loss, based on reduced carbohydrate intake and high protein intake. Among these are the Dukan diet, keto diet, Antkins diet, etc.
The Kremlin diet works as follows. The main source of energy for our body is carbohydrates. If they are not there, then fat reserves are used as “fuel”.
Important! You should not skip meals, otherwise your metabolism will slow down. Breaks between meals should not be more than 4-5 hours. Allowed carbohydrates are best consumed in the first half of the day.
What is the Kremlin diet?
The nutritional system is captivating because a person does not feel hungry. You can eat permitted foods, fats and proteins, until you are satisfied. There are no restrictions regarding meal times. You can also eat just before bed. Strenuous physical exercise is also not considered mandatory.
Nutritionists warn that following any diet reduces muscle tone. Therefore, minimal physical activity should not be neglected.
The only requirement that the Kremlin diet puts forward for a person who wants to lose weight is to reduce carbohydrate intake to a minimum. You will have to give up sweets, flour, cereals, some vegetables and fruits. But it is allowed, albeit in limited quantities, to consume alcohol - distillates and dry wine.
“Kremlevka” allows a small amount of carbohydrates. After all, the body, deprived of a balanced diet, goes into shock and begins to gain weight, trying to “get through difficult times.” But the amount of carbohydrates should be strictly limited. How to get rid of excess weight? You should not exceed the limit and count carbohydrates. And a table of products, as well as an approximate menu, will help with this. They will be given below.
Advantages and disadvantages
The Kremlin diet has its advantages, which attract so many people to it, and disadvantages, which can negate the desire to use it.
Advantages
- Efficiency: the lost kilograms and melting centimeters show that the system is working.
- No sudden hunger pangs.
- Diet variety.
- Possibility of eating meat and alcohol.
- Getting rid of bad eating habits (sweet cravings, for example).
- Lasting results: if you go through all the stages consistently, the lost kilograms will not return.
- The presence of vegetables and fruits will prevent vitamin depletion.
- Increasing the level of “good cholesterol”.
Flaws
- During the breakdown of fats, ketone bodies are formed - highly toxic elements that can damage cells. They cause intoxication, which affects the kidneys, liver, and brain, but it occurs hidden, and the side effects do not immediately come back to haunt you.
- To create a menu, you should always have scales and a points table at hand - it’s too much hassle.
- A large load on the kidneys due to the abundance of proteins, which can lead to the formation of stones and the development of gout.
- Animal fats damage blood vessels and can provoke atherosclerosis.
- Diet serves as a catalyst for male diseases that may manifest themselves later.
- Deficiency of nutrients, vitamins and calcium.
- Limiting fiber in the diet leads to disturbances in the intestinal microflora, intoxication with harmful foods and constipation.
- “Zombification”: instead of products, a person sees only the “sum of points” and, as a result, becomes a hostage to this type of nutrition that is far from ideal.
The disadvantages of the Kremlin diet are serious enough to ignore. Given its restrictive nature, such weight loss requires taking medications to replenish nutrient deficiencies. Before trying the technique on yourself, you need to consult a doctor.
What does science say? Not long ago, the English print edition of the New England Journal of Medicine published sensational results of research conducted by British experts. They found that the Kremlin diet system increases the level of “good cholesterol” and reduces levels of fatty acid, which provokes stroke.
Operating principle
The Kremlin diet is based on a simple system of glucose fasting. This element is supplied to our body by carbohydrates. And its excess is deposited in the form of fat deposits on the hips and abdomen. Experiencing a lack of glucose, the body begins to rebuild. It uses fat deposits to convert them into the necessary glucose to maintain its required level in the blood.
There is a misconception that at Kremlevka you only need to eat meat, fish and cottage cheese. Vegetables are also necessary because they saturate the body with vitamins. Exercising to maintain muscle tone and drinking plenty of fluids are recommended.
The entire diet course is divided into three phases: induction, actual weight loss and consolidation of the result. Each food product is assigned points based on the amount of carbohydrate it contains. One gram of this unwanted element is equal to one point. At the first stage of the diet, the daily carbohydrate intake should be less than 20 points, at the second - 40, and at the final stage - 60. But the person himself can decide what foods to eat.
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Recipes for the Kremlin diet for 20 points
Flourless pancakes (2 pcs)
Ingredients:
- egg 4 pcs;
- salt to taste.
Cooking method:
- beat eggs until stiff foam,
- heat the pan for pancakes;
- Bake first on one side, then on the other until done.
Soup with champignons in chicken broth
Ingredients:
- water 2 l;
- chicken fillet 200 gr;
- champignons 300 gr;
- Bulgarian pepper;
- greens (bunch);
- salt to taste.
Cooking method:
- prepare broth from chicken fillet, not forgetting to skim off the foam;
- cut the champignons and peppers into cubes;
- remove the fillet from the pan;
- add mushrooms and peppers to hot broth and bring to a boil;
- Cut the chicken fillet into cubes, return it to the pan and cook for 10 minutes;
- Add greens before serving.
Fish balls (5 pcs)
Ingredients:
- cod fish fillet 450 g;
- egg 1 pc;
- vegetable oil for frying;
- salt to taste.
Cooking method:
- mince the fish fillet;
- add egg and salt;
- mix well and fry in a heated frying pan until cooked.
Chicken breast in sour cream sauce
Ingredients:
- chicken breast (fillet) 2 pcs;
- onion 1 piece;
- sour cream 150 gr;
- boiled water 100 ml;
- vegetable oil 1 tsp;
- spices ½ tsp;
- salt to taste.
Cooking method:
- cut the chicken breast into cubes and place in a frying pan;
- finely chop the onion, add to the chicken breast and simmer over low heat for 20 minutes;
- add spices, sour cream and water and simmer for another 15 minutes;
- 5 minutes before readiness add salt.
Cottage cheese "Satsiki"
Ingredients:
- cottage cheese 1% 300 gr;
- low-fat yogurt without sugar 100 ml;
- medium cucumber 1 piece;
- greens (dill, parsley, basil, cilantro);
- clove of garlic.
- Salt to taste.
Cooking method:
- grate the cucumber on a fine grater;
- chop the greens as finely as possible;
- mix cottage cheese, yogurt, cucumber and herbs;
- crush the garlic clove, add salt to taste and stir again.
Who is it suitable for?
For those who are used to eating a varied diet and who don’t go crazy without sweets and baked goods. Kremlevka is also suitable:
- type 2 diabetics, since limiting carbohydrates in the diet leads to lower blood sugar levels;
- who are too busy to adhere to a strict diet (the Kremlin diet allows you to eat when you want);
- who does not have time to spend hours in fitness clubs, achieving weight loss through exhausting physical exercises. However, sports are encouraged.
- for disciplined people who are ready to meticulously count points day after day.
- for “meat eaters” and lovers of fatty foods.
- for those who have money.
The last point needs clarification. Since you have to satisfy your hunger with meat, fish and cheese, you need to exclude the consumption of cheap sausages, sausages, boiled sausage, crab sticks and the so-called “cheese product”. They contain a lot of starch and soy - the main suppliers of carbohydrates to our body. Semi-smoked sausages contain salt and chemicals - not the most beneficial substances for health.
You will have to switch to high-quality meat, seafood and fish, natural fatty cottage cheese, and fresh vegetables. And for this we need funds.
Diet stages
The diet includes 4 main stages, each of which has its own goals and characteristics. The table of allowed products indicates in points the amount of carbohydrates in a particular product. The table is compiled in detail; it takes into account almost all products, so you don’t have to look for information in other sources.
Stage 1: “Induction”
An important period of entry into the diet. Its goal is to adjust and adapt the body to a new diet enriched with fats. In this case, the burning process switches from carbohydrates to its own fats.
At this stage, normal blood sugar levels are established, and symptoms of glycemia disappear, such as fatigue, lethargy, apathy, constant desire to sleep, lack of strength. There is a list of permitted and prohibited products for this stage.
The following are strictly prohibited for use:
- fruits;
- flour;
- vegetables containing starch;
- milk products;
- dried fruits, seeds, nuts;
- sugar and other sweets;
- cereals
Permitted for use:
- dietary meat, eggs, seafood;
- vegetables with low carbohydrate content: cucumbers, greens, olives, garlic, Chinese cabbage;
- mushrooms;
- other vegetables in the amount of 1 cup daily. These include: cauliflower, eggplant, avocado, onions, green beans, asparagus, cabbage and Brussels sprouts. They can be consumed in the volume indicated above, if the remaining vegetables are 2 cups.
At this stage, you need to gradually increase the amount of carbohydrates, adding a few grams at a time. Having reached 40 g per day, it is worth stopping at this amount of carbohydrates consumed per day.
In addition to the first stage, the following products are allowed:
- milk, cottage cheese, cheese;
- vegetables fruits;
- seeds;
- nuts;
- berries.
Confectionery, flour, sugar and other sweets remain prohibited.
From this period it is recommended to add physical activity. They are necessary for those who are losing weight, because in parallel with burning fat, the body actively burns muscle mass. To maintain muscle tone, physical exercise is required. This could be walking, swimming, running, jumping. Any physical activity is welcome.
Products allowed for consumption:
- starchy vegetables: carrots, potatoes, beets, green peas;
- Almost anything can be made from nuts: almonds, pine nuts, walnuts, cashews, pistachios, peanuts;
- pumpkin and sunflower seeds;
- legumes of any kind;
- berries;
- fruits;
- rice, buckwheat, pearl barley, oatmeal.
The diet is varied.
Prohibited:
- sugar;
- flour;
- confectionery.
The basis of the diet at this stage: proteins, fats. Each meal should be diluted with a small amount of carbohydrates.
At this stage, the same nutrition continues as in the third. It is worth increasing the amount of carbohydrates to 60 g. In order for the result to last forever, you should adhere to this rule throughout your life.
The daily diet should include the following foods:
- grains;
- seeds, nuts;
- dairy products.
It is still worth excluding potatoes and other foods that retain water inside the body. It is imperative to lead an active lifestyle to burn calories.
Who is the diet for the Kremlin bosses contraindicated for?
Changing your usual eating habits can cause problems with the gastrointestinal tract, which manifests itself in constipation or, conversely, diarrhea. If such gastrointestinal irritation is observed, the diet should be stopped immediately. It is contraindicated:
- Pregnant women and nursing mothers need to eat well. This is the basis for normal fetal development and healthy growth of the baby. Therefore, the diet is contraindicated for these categories.
- It is better for children under 14-15 years of age to refrain from experiments on their growing bodies.
- The Kremlin nutrition system involves drinking plenty of water. Not really suitable for people with kidney problems.
- It is better for ulcer sufferers and people suffering from gastritis and liver diseases not to practice it due to the fact that they will have to eat fatty foods.
- Type 1 diabetics, especially those on insulin.
- For those with a sweet tooth. You will have to give up not only desserts and sugar in drinks, but also many fruits. Diet Coke helps a little, but you will have to learn to drink tea without sugar, and even coffee.
- For those who cannot live a day without fried potatoes or mashed potatoes. All root vegetables and cereals are prohibited.
The Kremlin diet causes a slight increase in blood cholesterol. But it can be fatal for people with cardiovascular disease.
What are the contraindications?
This diet is contraindicated for those people who have a diagnosis of cardiovascular disease or kidney disease. This diet is not suitable for people who suffer from urolithiasis, since it contains an amount of fat that cannot be consumed for such a disease. The diet includes the consumption of foods with a large amount of protein, which can negatively affect the health of people with kidney disease.
If the final decision is made to switch to the Kremlin diet, then it is advisable to consult with specialist nutritionists so as not to harm your health. Everyone should understand that a diet is not a one-day or even a week-long special diet; in order to achieve good results, you need to eat according to the established plan for a long time, so you cannot do without consulting doctors. If the diet is generally suitable, but there are small wishes, then you can make some deviations, this primarily concerns the amount of protein consumed.
Phase one. Induction
Nutrition consists of three successive stages. The first lasts two weeks. Designed to launch a mechanism for obtaining energy from subcutaneous fat deposits. Therefore, the diet during this period should be the most strict and rigorous. You can't give concessions in anything.
You can pamper yourself with the forbidden (within reasonable limits) at subsequent nutritional stages. Don’t forget that you are only allowed to “eat” carbohydrates for 20 points. That is, you need to take into account that 100 grams contain 50 g of carbohydrates. This means that flour should be excluded from the diet.
How can you calculate the amount of carbohydrates? A table and recipes will help you with this, where the number of points on the Kremlin diet is calculated. You can find them below.
The most optimal Kremlin diet menu for 10 days + full points table and delicious recipes
For example, a meat salad with vegetables contains about 4 grams. To prepare it you need to take the following ingredients:.
Season the chopped pork with salt and fry in olive oil. Chop the tomatoes, zucchini, tear the lettuce leaves and mix. Place the cooked meat on top. Season with a mixture of olive oil, black pepper, mustard, broth and balsamic vinegar. Using a table that shows the amount of carbohydrates in products, a rating is compiled by points, that is, the product is given exactly as many points as the number of grams of carbohydrates it contains.
When creating a diet for weight loss, proceed from the number of points contained in each food product, in accordance with the points table. It is detailed enough to create a diet for any period. To understand whether such a diet is right for you, it is advisable to try to stay on it for 10 days.
Remember your weight before you start losing weight and weigh yourself after 10 days of no-carb eating. If you easily endured it and the result of losing weight is obvious, continue in the same spirit. When creating a menu for 10 days, use a table with points and recipes for ready-made dishes.
First, create a menu for the week. Select ingredients with fewer points from the table and cook according to your favorite recipes. When choosing recipes, exclude dishes made from potatoes, all types of cereals and some vegetables that are high in carbohydrates. For example, a recipe for beef with mushrooms includes the following ingredients:. Boil asparagus in salted water. Chop the mushrooms and fry in butter.
Lightly fry the beef in butter and remove from the pan. Pour 50 g of broth, cognac, cream into the remaining butter, sprinkle with spices and boil lightly. Serve the meat with mushrooms and asparagus with the resulting sauce.
The Kremlin's recipe for weight loss is quite simple: eliminate prohibited foods and consume permitted ones. You don't even need to limit yourself to the size of your portions, but you shouldn't overeat either. While following dietary restrictions, start doing sports or fitness. The process of losing weight on the Kremlin diet is quite intense, so without regular physical activity, your skin may lose its elasticity and your muscles may become flabby!
Don't forget to drink up to two liters of clean still water daily. Once you start following the Kremlin system for losing weight, create a sample menu based on the daily number of points. Use the points table for popular dishes or experiment with new recipes. Since the list of permitted products is quite large, it is possible to create a wide variety of diets for every taste.
Recipes for every day. Cut the boiled chicken fillet into cubes, add shredded cabbage, diced pineapple and green onions. Mix everything with mayonnaise. Cut the vegetables into equal pieces. Chop the raw beef and fry in a deep frying pan in vegetable oil. Add potatoes and continue to cook for 5 minutes. Add chopped cucumbers and fry for another 2 minutes, stirring thoroughly. Remove the pan from the heat, add the chopped peppers and mayonnaise.
Fry onions, add beef or chicken liver gr. Grind the fried liver in a blender, adding butter, herbs and spices. The first seven days on a protein diet are the most difficult. They will show you if this system is right for you. In the first week, your daily diet should be no more than 20 points. The list of what you eat for the first week should not include sweets, alcohol and coffee.
Drink enough water and take a complex of vitamins. Monday the number of points is 19.5. For breakfast - two sausages, one boiled egg, cheese, tea. For lunch - chicken broth, salad with vegetables and mushrooms, tea. Snack - g low-fat cottage cheese. For dinner - fried salmon, lettuce, kefir. Tuesday 21.5. Breakfast - two scrambled eggs, a couple of pieces of cheese, tea.
For lunch - pickle soup, mushrooms in sour cream, tea. Snack - a glass of milk. For dinner - boiled fish, seaweed salad, tea. Wednesday 20.5. Breakfast - low-fat cottage cheese with sour cream, rosehip infusion. Lunch - kharcho, salted mushrooms, tea.
Snack: yogurt. Dinner - stewed cabbage with sausages, tea. Thursday Omelette with cheese and sausage, tea. Lunch - noodles, pork chop, tea. Snack: cheese. Dinner - boiled broccoli, chicken liver in sour cream, tea. Friday 19.5. Breakfast - low-fat cottage cheese, egg, ham. For lunch - borscht, sauerkraut salad, tea.
Snack: avocado. Dinner - shrimp, cucumber and tomato salad. Saturday 20.5. Breakfast - scrambled eggs with tomatoes, tea. Lunch - steak, cucumber, lettuce, tea. Snack: tomato juice. Dinner - fried zucchini, 2 sausages, tea. Sunday Breakfast - squash caviar, egg, sausage, tea. Lunch - meat broth, mushrooms in sour cream, tea. Snack: milk. Dinner - fried chicken breast, lettuce, tea. Take g of veal, 50 ml of sour cream, 50 g of hard cheese, salt, pepper. Fry the meat until crust appears, add sour cream, grated cheese and spices.
Simmer the meat with the gravy until done, about 20 minutes. Mix ketchup, mayonnaise, salt and spices and marinate diced chicken and mushrooms in this sauce.
After half an hour, string the mushrooms and chicken onto skewers and bake in the oven on a grill rack. Take grams of chicken fillet, onion, carrots, tomatoes, grams of sauerkraut. Boil chicken broth. Cut the boiled chicken fillet into cubes. Sauté carrots and onions cut into strips, add chopped tomato, a little broth and simmer.
Add the fried vegetables, chopped chicken and sauerkraut to the broth and simmer until the cabbage is soft. Spices and salt to taste.
You want to spend the evening out, and in a public eating place you are afraid to indulge in dessert. Keep in mind that in some cities there are already restaurants that offer their customers a carb-free menu. In the first week you should lose three to five kilograms in weight. Once you have achieved positive results, continue to follow the daily 20 grams diet using the table. Diversify your diet with new dishes. The first 14 days constitute the introductory period. At this time, the most stringent food restrictions are established.
The diet menu for 14 days excludes sugar, pastries, sweets, potatoes, carrots, nuts, fruits, juices other than tomato, alcohol and coffee. To create a diet, the following are welcome: all types of meat, fish, poultry and seafood, eggs, cheeses, cucumbers, green salad, tea and, of course, water.
Table of permitted products
“Kremlevka” is an original way to lose weight. With it, you can, and even need to, eat fatty, high-calorie foods. The main thing is not to eat too much. Nutritionists assure that it is necessary to eat small meals, but many times a day, since the feeling of fullness comes a little later than the meal. What is recommended to eat? Here is a short table of products (per 100 grams) that correspond to a certain number of points.
| Beer | 4,8 |
| Dry wine | 1 |
| Distillates | 0 |
| Unsweetened coffee and tea | 0 |
| Wheat flour | 67 |
| Rye bread | 34 |
| Groats "Hercules" | 50 |
| Various types of red meat, as well as rabbit, poultry, offal | 0 |
| Chicken liver | 1,5 |
| Breaded meat | 5 |
| Fish or meat in gravy with flour dressing | 6 |
| Bacon and lard | 0 |
| Low-fat boiled sausage of the “Doctorskoy” type, dietary sausages | 1,5 |
| Sausages with pork | 2 |
| 1 chicken egg | 0,5 |
| Sea and river fish in different types of heat treatment - frying, boiling, smoking | 0 |
| Cooked in breading | 12 |
| In tomato sauce | 6 |
| Shrimps | 0 |
| Crabs | 2 |
| Squid | 4 |
| Mussels | 5 |
| Oysters | 7 |
| Caviar – it doesn’t matter whether it’s black or red | 0 |
| Sea kale | 1 |
| Milk | 4,7 |
| Sour cream | 3 |
| Cream | 4 |
| Fat cottage cheese | 2,8 |
| Skim cheese | 1 |
| Fermented milk products (kefir, fermented baked milk) | 3,2 |
| Butter | 1,3 |
| Vegetable oil | 0 |
| Mayonnaise | 2,6 |
| Cabbage (various types) | 5-8 |
| Legumes | 3-8 |
| Zucchini, eggplant | 4-5 |
| Carrot | 7 |
| Lettuce leaves | 2 |
| Asparagus | 3 |
| Fresh mushrooms | 0,1 – 1,5 |
| Dried mushrooms | 7,5 – 14 |
| Sweet fruits | 9 – 25 |
| Sour fruits and berries | 4 – 9 |
The full table of recommended foods for the Kremlin diet, like the short one given above, will allow us to conclude that it is necessary to give up sweets, even honey (75 points), some fruits and foods containing cereals and starch.
Description of stages
The Kremlin diet is a fairly strict nutritional system. Some argue that you cannot simply call it a program, since it represents an entire philosophy of life. To lose weight with its help, you need to go through stages, the sequence and essence of which cannot be changed.
Stage 1. Induction phase
Duration - 2 weeks. The result is minus 10 kg.
The amount of carbohydrates is only 20 grams (=20 points) per day. There is no need to change your previous diet, let it be familiar: 3 times a day + snacks at any time.
Look for recipes with points - they will reduce the time spent on calculations. Portions are regular in size; you can eat until you feel full, but don’t overeat. You need to drink 2-3 liters of water and take multivitamins.
Constipation is possible - treat it with vegetable fiber (eat more cabbage, lettuce, flax seeds).
Can:
- meat, meat products;
- fish, seafood;
- bird;
- cheeses;
- eggs;
- nuts (sometimes allowed only from stage 2 of the diet);
- vegetable oils, a small amount of mayonnaise and sour cream, fish oil;
- drinks: water, tea, coffee;
- sweeteners: cyclomate, saccharin, except aspartame;
- green vegetables (about 500 grams per day): lettuce, sorrel, cucumbers, radishes, radishes, olives, dill, garlic, rosemary, parsley;
- other vegetables (300 grams per day): asparagus, rhubarb, daikon, eggplant, celery root, zucchini, squash, pumpkin, spinach, onions, peas, beans, turnips, all types of cabbage.
It is forbidden:
- sweets, honey, sugar, sweeteners (fructose, maltose, etc.), aspartame;
- starchy vegetables: carrots, potatoes, beets (if only in small quantities);
- fruits and juices from them;
- cooking fats;
- alcohol;
- caffeinated drinks.
As you can see from this table, breakfast is far from the main meal of the Kremlin diet. Focus on lunch.
Stage 2. Active weight loss phase
Her task is to determine your individual daily portion of carbohydrates to get rid of unnecessary pounds. If you have already lost as much as needed in the first stage, the number of points to maintain stability is determined. For this purpose, the norm is increased by 5 USD. in Week.
This requires constant monitoring of body weight. If you exceed the number of points, break down or start gaining weight again, you need to return to the first phase. Training at stage 2 will help speed up weight loss. It is advisable to take a blood test to monitor your health status.
As a result, weight loss should stop at one indicator - this will be the end point of the second stage, so its duration is very individual. Count on about a month.
The list of products is supplemented by the following:
- vegetables: red sweet pepper, tomatoes, avocado;
- dairy products: heavy cream, processed cheese, fibrous cheese, homemade cheese, fetaki;
- more nuts: almonds, sunflower seeds, roasted peanuts, cashews, walnuts, pecans;
- fruits and berries: strawberries, blueberries, raspberries, melon;
- juices without salt and sugar : lemon, tomato;
- alcohol (some experts strongly recommend abstaining from drinking it).
Stage 3. Transition phase
The amount of carbohydrates in the diet continues to increase by 10 grams per week. The goal is to make the body lose weight further. Physical activity will help. If the indicators have not budged within a week, you will have to reduce the number of points of food consumed by 5 units. e.
Duration - until you achieve the desired result. This usually takes a couple of weeks.
What can be added to the menu:
- starchy vegetables: carrots, potatoes, beets, split peas, spinach, parsnips;
- nuts: shelled peanuts, pine nuts, pistachios, sesame seeds, pumpkin seeds;
- legumes: beans, lentils;
- berries and fruits: cherries, grapes, apples, strawberries, peaches, kiwi, watermelon, grapefruit, bananas, plums, mangoes;
- fruit cocktails diluted with water (1:1);
- cereals: rice, oatmeal, barley, sesame, bread.
Stage 4. Maintenance (consolidation) phase
The task is to find ideal forms and maintain the results achieved.
Low-carb eating continues - from now on it should become a permanent way of life. You had to find out how much carbohydrates per day you can eat without fear, what foods provoke weight gain.
Weight control continues. As soon as an extra 3-4 kg is gained, the amount of daily carbohydrate intake is immediately reduced. You still need to drink a lot of water and exercise.
How to eat in the first 14 days?
The most critical stage
The body has internal resources - fats. You need to start the process of feeding yourself from these very fats, and almost stop eating carbohydrates. Their daily norm at the first stage should not exceed 20 points.
It just seems that you will have to limit yourself and live from hand to mouth. Here is an approximate menu that you can use while on the Kremlin diet. In parentheses are the points (corresponding to the weight of carbohydrates) that are present in a serving of the dish.
First day
Breakfast: two soft-boiled eggs (1), 100 g of cottage cheese (low-fat) (1), unsweetened coffee or tea (a sweetener can be used) (0).
Lunch: 200 grams of chicken (0), and salad with cucumbers and tomatoes (7), seasoned with a tablespoon of sour cream (0.5), tea without sugar (0)
Afternoon snack: Pumpkin puree (4)
Dinner: steak – 100 grams (0), canned or fresh green peas (6.5), tea without sugar.
Total: 20 points.
Second day
Breakfast: no more than 100 grams of full-fat cottage cheese (2.8) with diabetic jam (3), unsweetened drink (0).
Lunch: Fried, or even better, fish cooked in the oven or microwave - 100 grams (0), cabbage salad, sprinkled with vegetable oil (5).
Afternoon snack: 100 g cheese (1)
Dinner: kebab (0), glass of dry wine (1), two tomatoes (4)
Before bed: half a glass of kefir (3)
19.8 points.
Third day
Breakfast: fried eggs from two eggs (1), smoked sausage (0), unsweetened tea or coffee.
Lunch: mushroom soup (15), sausage (0), compote or tea without sugar (0)
Afternoon snack: dietary cottage cheese (1)
Dinner: boiled shrimp (0). lettuce dressed with vegetable oil (2), a glass of dry red wine (1)
Total: 20 points.
Fourth day
Breakfast: boiled fish (0), glass of milk (9).
Lunch: steak (0), fried zucchini (4).
Afternoon snack: salad with seaweed (4)
Dinner: canned fish salad with boiled egg (1), glass of wine (1)
Total: 19 points.
Fifth day
Breakfast: 1 egg omelette, prepared with 1 tsp. chopped greens (5.5), tea or coffee without sugar (0).
Lunch: chicken broth (0), 1-2 cucumbers (3), tomato juice (3.5).
Afternoon snack: natural yoghurt, unsweetened (3.5).
Dinner: grilled chicken (0), glass of wine (1), lettuce (2), dressed with lemon juice and vegetable oil (0.5)
19 points.
Sixth day
Breakfast: cottage cheese with sour cream and diabetic jam (4), 2-3 thin pieces of quality sausage (0), tea/coffee without sugar.
Lunch: vegetable soup (15), boiled fish (0), mineral water (0)
Afternoon snack: boiled mussels (0)
Dinner: Roasted meat (0), glass of wine (1).
Total: 20 points.
Seventh day
Breakfast: fried egg (0.5), grapefruit juice (8), tea/coffee with 1 tsp. cream (0.5),
Lunch: fried chicken liver (1.5), cauliflower (5).
Afternoon snack: dietary cottage cheese (1)
Dinner: vegetables baked with meat or fish (3), tea (0).
19.5 points.
During the initial two weeks, the Kremlin diet allows you to lose up to 5-7 kilograms. Moreover, the greater the initial excess weight, the easier it is to lose weight. But even if the result of the first phase is satisfactory, it is necessary to go through another stage of the diet so that the lost kilograms do not return to their places with lightning speed.
But doctors warn: you cannot stay on a dose of 20 carbohydrate points for more than two weeks. This will harm the liver, kidneys and stomach. You need to practice the second phase of the diet for a week, and then return to the first.
Second phase
There is no need to immediately go to great lengths and create a daily menu for 40 points. You should move towards this upper line gradually. The next phase of the Kremlin diet is called “systematic and functional weight loss.” It lasts, depending on the rate of loss of extra pounds, from a month to 45 days.
Every week you are allowed to add 5 points to your diet. This way you will gradually increase your daily carbon intake from 20 to 40 grams per day.
At this stage, an interesting pattern is observed. The body, tired of fatty foods, signals that calorie intake should be limited. This manifests itself in decreased appetite. Then at the second stage you can treat yourself: a sweet apple for an afternoon snack (9) or a coffee spoon of condensed milk for coffee.
The Kremlin diet includes the following requirements:
- Frequent drinking. Mineral water without gas will do.
- Playing sports (a practitioner of Kremlevka gains a serious amount of calories).
- Fractional meals are encouraged - the interval between meals should not exceed five hours.
- You can't overeat. You need to eat slowly. If at the end of the meal you are still hungry, you need to wait a little and eat something with an index of 0 points a little later.
During the second stage, people practicing the Kremlin diet lose up to 10 kg. If the result is satisfactory, you can move on to the third phase.
The stage of restructuring the body to a new nutritional system
It will take from two months to six months. During the final stage, the result is consolidated. The nutritionists who developed Kremlevka assumed that even after it a person would eat right, lose bad habits and consume a minimum of sweets and starchy foods. That is, at the third stage, the body learns to continue to do without large amounts of carbohydrates.
It is important to lose weight very slowly. Ideally, the weight should either “freeze” or decrease by 200-500 g per month. The amount of carbohydrates consumed should be increased gradually, adding five points per week to the daily norm. The stage is just as important as the first. Therefore, disruptions are undesirable.
Having reached the upper limit in carbohydrate consumption of 60 points, you can gradually move on to your normal diet. Nutritionists assure that it will change on its own. A person will stop craving flour and sweets, he will lose interest in starchy vegetables, and some fruits will seem too sugary to him.
For 40 points:
Option 1
Breakfast:
- Fried egg 4 eggs with ham – 2 points
- Tomato – 5 points
- Tea or coffee without sugar
Dinner:
- Vegetable salad: cabbage, greens vegetable oil – 100 g – (5 points)
- Lean pork or beef chop, 130 g – 0 points
- Coffee or tea without sugar
Afternoon snack:
- Apple – 200 gr – 18
Dinner:
- Boiled cauliflower with butter, 100 g - 5 points
- Grilled chicken breast, greased with oil, 100 g - 2 points
- Herbal tea – 0 points.
Total: 40 points
Option 2
Breakfast:
- Half an avocado, 50 g – 1.5 points
- Scrambled eggs from 2 eggs – 1 point
Dinner:
- Vegetable soup, 100 g – 16 points
- Baked fish – 150 g – 0 points
- Cucumber and radish salad with butter, 100 g – 9 points
Afternoon snack:
- Low-fat kefir 200 g – 6.5 points
Dinner:
- Fresh cucumber, 100 g – 2 points
- Fish in tomato 100 g – 5 points
- Tea or coffee without sugar
Total: 41 points
General reviews about the Kremlin diet
Those who practiced this method of losing weight were divided into two camps. Some praise the Kremlin diet, others were dissatisfied with it. But both of them claim that thanks to her they lost 10-15 kilograms. The power system is working. People often say that the first results are visible after just three days!
Positive reviews
The Kremlin diet appealed to men. It does not limit the consumption of meat and fish, and slightly limits the dose of alcohol. You won’t have to go hungry at Kremlevka. There are a lot of nutritious foods with an index of 0 points. Unlike mono-diets (like buckwheat), you can create a varied menu.
There is no need to follow the boring rule “Not a grain of food after 18:00”, which makes visiting guests impossible. You can snack on sausage and lard even at midnight. And with such a rich diet, people also lose weight! Unbelievable but true.
Many of those who left positive reviews about Kremlevka mention that even after leaving the diet, they follow the dietary rule - as few carbohydrates as possible. After all, now almost all packaged goods are labeled according to the composition of the substances they contain.
It’s very interesting to write down in a notebook and count the carbohydrates you eat. People say it gives you discipline. Type 2 diabetics also leave positive reviews. They say the Kremlin diet helped them normalize their blood sugar levels. And some even claim that they are completely cured.
Negative reviews
Loss of energy, irritability, bitterness and an unpleasant aftertaste - these are the symptoms characterized by those who did not like Kremlevka. Slavic national cuisine, based on bread and potatoes, forms a certain food system. Therefore, it is harder for a Russian person to maintain the Kremlin diet than others.
Some users mention that already at the first stage they had breakdowns, and they treated themselves to cookies or a piece of bread. It was no less difficult for those with a sweet tooth. After all, with the Kremlin diet you can’t even eat honey. Only diabetic sweetener is allowed, which leaves an unpleasant aftertaste in drinks.
Among the negative information about the Kremlin diet, you can find references to loss of appetite, digestive system disorders, constipation, pain in the kidneys and liver. People say that after fasting they can no longer look at meat and fat without trembling.
Stage 3 – adjusting carbohydrate intake
Stage 3 helps you get rid of the last extra pounds. It will also help you get used to your new diet. In fact, you will have to stick to the menu of this period for the rest of your life. Every week you can add 10 USD. Getting rid of the remaining couple of kg will be very slow. But the weight must come down.
You must determine how many carbohydrates you can consume per day. At the same time, you should not gain weight. Everyone has their own threshold. It depends on metabolism, physical activity, and hormonal levels. As a rule, this value is in the range of 60-100 USD.
You can add potatoes (and other vegetables that contain starch) + sweet fruits + cereals and legumes to the permitted products of the first and second stages.
This diet allows you to slowly reach your desired weight. Familiar products are returning. Now you know how to eat right. All that's left is to keep the weight off
