5 tablespoons: diet for quick weight loss at home

Everyone knows that overeating is the main cause of excess weight. By constantly consuming large amounts of food, we stretch the stomach, which is why it cannot cope with smaller volumes in the future. It turns out to be a vicious circle that leads to us eating a lot. The popular 5 tablespoons diet is aimed at both weight loss and reducing stomach volume. Women all over the world speak positively about her. What is the famous five spoons diet, and what rules does it involve?

General rules

The 5 tablespoons diet refers to balanced nutrition systems, the basis of the weight loss process of which is a clear limitation of the amount of food consumed at one time.
Recent studies have shown that the most effective nutritional methods are those that do not limit the type of food, but reduce its quantity, so 5 tablespoons is exactly the amount of servings that satisfies hunger, replenishes energy reserves and leads to excess weight loss. It was established at the XIII European Congress of the Dietetic Association. Most obese people experience an increase in stomach capacity due to stretching of the muscular walls of the stomach . Thus, a portion not exceeding 150 grams changes physiology and leads to a reduction in the stomach to its normal natural size. With long-term use, such a nutritional system allows the patient not only to solve gastroenterological problems, but also to get rid of excess weight and the bad habit of overeating.

The 5 tablespoons diet is one of the simplest, because the nutrition plan can be built freely, there are no special restrictions in terms of food choice: be it your favorite cake, yogurt or cutlet. The main condition is the amount of food and the interval between meals - at least 3 hours.

The rule of eating small portions is best maintained for life, so this diet has no time limits. As for the weight loss effect, it is observed already on the 2-3rd day. People following these recommendations can lose up to 7 kg in 1 week, and up to 15-20 kg in a month.

Tips for measuring food

• Problems may arise when measuring quantities of non-flowing and non-flowing foods, such as meat, sandwiches and other solid ingredients. But, despite the name, you can compare volumes by eye or by weighing them on a kitchen scale, remembering that five spoons is no more than 150 grams.
• Fruits and vegetables can be chopped and grated.
• To increase the duration of the meal, some patients want to use a teaspoon. This is allowed, the main thing to remember is that one dining room can accommodate three tea rooms. Thus, you can eat 15 teaspoons at one meal.

Recommendations

To ensure that you lose as many kilograms as possible, you must follow several rules.

1. Buy a kitchen scale: you will weigh what cannot be measured with spoons.
2. To avoid stretching your stomach, do not wash down your food. Drinks can be consumed only an hour after eating.
3. If it is difficult to immediately reduce portions to 5 tablespoons, prepare your body for this test: for the first week, eat 10 tbsp. l., the second - 7, the third will be the very beginning of the diet.
4. To avoid constipation, consume 2 tablespoons of oat bran in the morning. They also help solve the problem of hunger, as they swell in the intestines and give a feeling of fullness for a long time.
5. Many people ask how to properly take first courses according to this system, because 5 tablespoons is too small a portion for them. Experts and experienced losers recommend the following method: measure 5 tbsp. l. grounds and pour a glass of broth over it - this will make up your lunch.
6. Stop snacking. An occasional piece of candy, a handful of nuts, even chewing gum can ruin the results.
7. Drink at least one and a half liters of water per day.
8. Engage in moderate exercise. Consider ready-made sets of exercises for men and women.
9. In order not to break down, make a menu for the week in advance, calculate the amount of products and buy them, so that later in the store you will not be tempted by unnecessary goodies.

Give preference to foods with low calorie content if you want to achieve good results:

• fruits;
• vegetables;
• greenery;
• cereal porridges with milk (except semolina and white rice);
• lean meat;
• vegetable oils;
• low-fat dairy products.

If you want to treat yourself to high-calorie foods, reduce the serving size from 5 to 3 tablespoons to avoid gaining weight. And consume no more than 1 of these delicacies per day. These include:

• confectionery;
• fried food;
• fat meat;
• sausages;
• sugar and sweets;
• carbonated drinks;
• fried foods;
• marinades;
• everything is fat;
• fast food;
• semi-finished products.

If you can’t decide for yourself which diet is better: 5 tablespoons or grazing (they are very similar), start with the first. It has much fewer restrictions both in terms of portion sizes and the list of allowed foods. The performance of these power systems is approximately the same.

Helpful advice. To make it easier to withstand portion restrictions, you will have to immediately give up any sauces and spices that increase your appetite. Especially at the beginning of the diet, when the volume of the stomach has not yet decreased.

https://youtu.be/7litQmsRQvw

Authorized Products

Food should be varied. You should not give up fats , and especially carbohydrates . The main thing is that the products are organic and natural. fruits are suitable as healthy carbohydrates . They are rich in minerals, vitamins and fiber.

There is no need to exclude vegetable and animal fats and proteins from your diet. It is important to remember the balance: 40-50% - complex carbohydrates , 30-40% - proteins , up to 25% - fats . Thus, the daily fat intake for an adult is 88-110 grams. That is, you don’t need to deny yourself the pleasure of seasoning your salad with olive or flaxseed oil, or eating sea fish or grilled steak.

Table of permitted products

Fully or partially limited products

The main prohibition of the nutritionists who developed this technique is “liquid calories”. That is, while losing weight you need to completely avoid:

• from sweet, highly carbonated drinks;
• from products with sweeteners;
• from alcohol.

To achieve maximum results, it is also recommended not to add sugar to common everyday drinks such as tea, coffee and cocoa. As a last resort, it is allowed to consume 1 tablespoon of fructose per glass of water once a day.

As for seasonings, you should not eat foods that are too salty or peppery, as this can cause an increase in appetite or, as in the case of salt, increased swelling and water retention in the body.

Table of prohibited products

Menu (Meal Schedule)

Sample menu for the day

The full version of the 5 spoon diet menu can be developed independently based on the above recommendations.

Sample menu for the week

Now let's look at what an approximate menu for a week would look like on a diet of 5 tablespoons.

The first day

Meal (hereinafter PP) 1: 200g oatmeal with milk + coffee without sugar; PP 2: 4 spoons of cottage cheese + 1 spoon of raisins; PP 3: 200 ml of lean cabbage soup with poultry or beef; PP 4: 200 ml kefir; PP 5: 150g boiled breast + 50g fresh vegetables.

Second day

PP 1: 100g (this is 2 pieces) hard-boiled eggs + water with lemon juice; PP 2: 150 - 200g of your favorite fruit; PP 3: 120g steamed fish + 80g brown rice; PP 4: 200g (one glass) fermented baked milk; PP 5: salad of chicken, tomatoes and cheese - 150g.

Benefits of brown rice

Day three

PP 1: bread with pate + green tea without sugar; PP 2: carrot salad with apple and raisins; PP 3: 180 ml fish soup + 20 g rye bread; PP 4: one grapefruit; PP 5: chicken roll with herbs 120g + 80g fresh tomatoes.

About the diet

Day four

PP 1: low-fat cottage cheese pancakes + coffee or tea without sugar; PP 2: 200 ml fermented baked milk; PP 3: 100g mashed potatoes + 1 low-fat minced meat cutlet (approximately 40-60g); PP 4: 200 ml green smoothie; PP 5: 200g seafood baked with vegetables.

Smoothie Recipes

Interesting: Protein-carbohydrate diet

Day five

PP 1: omelette with herbs 150-200g + black tea with lemon; PP 2: 200 ml fruit jelly; PP 3: borscht with chicken broth - 200g; PP 4: milkshake with banana - 200 ml; PP 5: tomatoes stuffed with curd cheese and herbs - 150g.

Tomatoes stuffed with cheese and herbs

Day six

PP 1: cottage cheese casserole + coffee; PP 2: two apples; PP 3: stewed vegetables (cabbage, potatoes, sweet peppers, zucchini, onions) with meat - 200g; PP 4: 150g low-fat yogurt + 50g dried fruits; PP 5: 100g beetroot and carrot salad + 80g boiled chicken breast.

Day seven

PP 1: rice porridge 150g + 50g fresh berries or fruits + tea; PP 2: sandwich of red lightly salted fish 30g and a piece of whole grain bread 20g; PP 3: cream soup with cheese and chicken 200g; PP 4: fruit salad up to 200g; PP 5: warm salad with chicken liver 150g.

Interesting: Healthy breakfast options

Contraindications to this diet are: pregnancy, lactation and rehabilitation after surgery, pathologies of the gastrointestinal tract, the presence of chronic diseases, inflammatory processes.

If you read real reviews of women who lost weight using the 5 spoon diet, it becomes clear that in a week you can get rid of 2 to 3 kg of excess weight. This is the optimal result in which the body does not experience stress and does not cause harm to health.

What do you think about the 5 spoons diet?

Advantages and disadvantages

Results and reviews of the 5 tablespoons diet

Difference 1 month

Judging by the comments, the five tablespoons diet is liked by many people and it has received quite a lot of publicity. And all because the process of losing weight is easy, without an annoying feeling of hunger, the extra pounds disappear steadily and quickly enough.

If you have a problem with overeating and you want to learn to eat little without constantly weighing your food, then the best way for you is the 5 spoon diet. Reviews from people who have lost weight and their results are simply amazing:

• “...This is the best weight loss system, and most importantly, a balanced diet”;
• “...On other diets the weight just stayed there, but this one really helped me lose the extra 5 kg”;
• “...It’s great that you can eat everything”;
• “...Helped me learn to eat less.”

The results with photos demonstrate the real effect when switching to eating small, frequent (every 3 hours) portions.

How to eat properly on the 5 spoon diet?

At first (and maybe throughout the diet), in order to maintain accuracy, portions will need to be weighed. Do not blindly rely on the number of spoons, as they have different sizes, volumes and shapes. The density of the food will also be completely different. So, if you seriously decide to lose weight, do not deceive yourself, but carefully weigh your food. And remember, 150-200g of food is allowed per approach.

If you don’t have a kitchen scale at hand, you can use a regular 200-ounce glass: 1 glass = 1 serving.

And one more thing: no snacks are allowed. A handful of nuts, a glass of yogurt, one cookie - all this will reduce your efforts to nothing. All food must be strictly on schedule and accounted for! If you are tormented by a strong feeling of hunger, and this is exactly what happens in the first 5 days, when the body adapts to a new nutritional system, just be patient. It will pass very soon.

Interesting: Drinking diet

Finally, don't forget about balance. Calculate your diet so that it contains a sufficient amount of protein, healthy fats and the “right” carbohydrates.

Diet price

If you take into account that you need to eat 150 grams every 3 hours, then per day you should have 5 energy-balanced meals, including all the necessary elements for the normal functioning and maintenance of the health of the body - proteins, fats, minerals, vitamins, fiber, liquid, fermented milk bacteria , carbohydrates, etc. So, a one-day menu can cost 300-350 rubles and consist of 250 g of beef or several eggs, 100 g of cereals, 200 g of seasonal vegetables, 1 apple or other fruit, a glass of kefir, olive or sunflower oil, lemon juice for salad dressing . A week of diet for one person can cost 2.5 thousand rubles.

Diet menu 5:2

Sample menu for 2 fasting days of the “Fast Diet”: