Incredible! On a fat diet, you can easily eat pancakes, roast meat, and other delicious dishes and lose weight! Without hunger and strict portion size restrictions! Find out more about this super diet and get the menu!
- Links to authoritative sources
Author: Kristina Lobanovskaya, doctor, practicing nutritionist Article updated: 12/27/2019
Ask a Question
With a healthy lifestyle or while following most weight loss diets, the intake of fatty foods is limited as much as possible. This is due to the fact that reducing the amount of fat in the diet significantly reduces its daily calorie content and has a positive effect on health. Most nutritionists believe that the first step is to minimize the consumption of fatty meats, high-fat dairy products and other sources of animal fats. And to ensure normal functioning of the body, it is enough to take a little healthy vegetable oils. Contrary to all these dogmas, there is a completely absurd at first glance so-called fat diet, which involves switching to eating the most fatty protein foods and an almost complete rejection of any carbohydrates - not only harmful simple ones, but also healthy complex ones.
Why do we need fats?
Unfortunately, many girls and women have a misconception about this food nutrient. To those losing weight, it seems to be enemy No. 1, because, in their opinion, this particular element is a direct road to increasing the subcutaneous fat layer. But in fact, fats are one of the main food nutrients that take part in all metabolic reactions. They participate in the construction of cell membranes, are one of the sources of energy and create conditions for the absorption of vitamins such as A and E.
First of all, fats are a source of polyunsaturated acids. This includes omega-3 and omega-6, which are necessary for the synthesis of a number of hormones, the production of anti-inflammatory prostaglandins, and maintaining the function of the cardiovascular system. A 100% fat-free diet entails negative consequences and ultimately causes irreparable harm to health. However, almost all products contain a certain amount of the described nutrients of plant or animal origin. Therefore, creating a menu for a “no fat” diet can cause certain difficulties. It turns out that it received its name purely conditionally. In fact, it would be more correct to call it low-fat.
Contraindications
In addition to the positive results, this nutritional system can also cause harm to the body. Fats are one of the important components of our diet. They are not only a subcutaneous layer, but also a component of the strength of cell membranes, and they are also part of the brain. A deficiency of fat can negatively affect mental performance.
They play an important role in the metabolism of the human body. Well-known cholesterol helps in the formation of bile acids and hormones. In women, its deficiency can lead to infertility and prolapse of internal organs.
It turns out that a long-term diet low in fat or excluding it is not recommended at all.
First steps
Before you begin the weight loss procedure, you need to understand why you are doing it. Once you have decided on your goal, you can begin. But how is the start set correctly? To begin with, you should pay attention to your daily diet, as well as the number of meals (including snacks). Before you go on a strict low-fat diet for weight loss, you should accustom yourself to eating on a schedule (five times a day every two hours), eliminate all snacks, and reduce the portion size. The second step is to identify foods high in fat in your diet and remove them from your table.
Goals of a low-fat diet
This diet is aimed either at solving health problems, as mentioned above, or at putting the figure in order.
And the main task of a low-fat diet is not to harm the body. It can affect a decrease in immunity, deterioration of metabolism and cause other troubles. For a low-fat diet for weight loss, you need to competently create a menu for the week. Maintaining the ratio of beneficial elements in the diet is very important for health.
Diet “no fat” - features of the method
The advantage of the described diet is the ability to significantly reduce the amount of cholesterol in the blood, improve the general condition of the body and lose those hated pounds. The dietary course is one of the few methods that not only have a positive effect on the appearance, but also on the human body.
The effects of a low-fat diet can vary. Abuse of this technique can result in dysfunction of the reproductive system. In addition to decreased libido, the development of infertility can be triggered. Consequences of this nature arise against the background of a lack of cholesterol intake, which our body needs to form the sex hormone.
The low-fat diet menu is strictly contraindicated for growing organisms (this includes children and adolescents). Before you start losing weight, you should always consult your doctor. According to medical reviews, a low-fat diet can be classified as a “therapeutic diet”: it can bring health benefits only under the strict supervision of doctors and nutritionists.
Causes of breakdowns
- the “wrong diet” was chosen;
- psychological unpreparedness;
- The number of calories needed is incorrectly calculated...
For each person, the weight loss method is selected individually. There is no panacea.
There are certain nuances that must be taken into account if you decide to lose excess weight.
How it works?
When we reduce the amount of fat we consume, the liver stops producing large quantities of cholesterol, which is deposited on the walls of blood vessels and is the cause of heart attacks and strokes. Research shows that consuming minimal amounts of fat allows the body to become more resistant to cancer. Provided the food contains a sufficient amount of beneficial micro- and macroelements and vitamins, a low-fat diet can have a positive effect on the human immune system.
Sample diet for a week
In order to understand how you will have to eat over a long period of time, you can familiarize yourself with the approximate weekly menu, which includes three meals a day - morning, afternoon and evening.
Monday:
- fried lard or bacon with eggs, unsweetened tea with a sandwich of bread and butter;
- pork chop with boiled potatoes and any fresh vegetable;
- syrniki.
Tuesday:
- homemade sausage with bread and sour cream;
- fried potatoes with eggs, pickled cucumber/tomato, coffee with cream;
- tea with milk, cottage cheese casserole, topped with rich sour cream.
Wednesday:
- tea with cream, curd and egg dish with sour cream;
- pork bone soup, omelet or scrambled eggs, toast;
- 3 boiled eggs with kefir.
Thursday:
- scrambled eggs with bacon, bread and butter, tea with milk;
- baked fatty fish, tomato, mushrooms, fermented baked milk;
- sour cream, cottage cheese, eggs.
Friday:
- meat pancakes, homemade milk;
- pasta with bacon or lard, coffee with cream;
- squid salad with egg and sour cream, tea.
Saturday:
- cottage cheese casserole, coffee with cream;
- beef liver cooked in cream, cucumber, bread and butter;
- scrambled eggs and bacon, 150 ml sour cream.
Sunday:
- boiled eggs with a piece of baked pork, kefir;
- fried fish with potatoes or porridge, sour cream;
- roast with meat and mushrooms, tea with milk.
Sample menu for 3 days.
You can choose your own dishes for each new day.
What can and cannot be eaten on a diet?
During the diet, it is recommended to include the following products in the diet:
- natural coffee and tea;
- baked or boiled mushrooms;
- whole wheat bread;
- any vegetables;
- fruits and berries (except for grapes and bananas);
- lean meats (poultry, horse meat, beef);
- low-fat fish (cod, trout, pike, flounder).
What should you not eat?
The following types of foods are excluded from the diet:
- fatty meats (lamb, pork, veal);
- poultry with a high fat content (goose, duck);
- sugar;
- meat by-products (liver, lungs, kidneys, heart);
- dairy products with a high percentage of fat;
- sausages;
- fatty fish (herring, tuna, salmon, carp).
Authorized Products
After many years of research, Dr. Kwasniewski concluded that a person should consume only animal proteins and fats, because they are easily digestible and provide a lot of energy. Everything else should be significantly limited or excluded from the diet. The nutritionist considers vegetables and fruits to be especially useless, since they consist mainly of water, so they only burden the stomach with unnecessary work, without giving the body anything nutritious. And the vitamins necessary for normal life, according to the doctor, are found in sufficient quantities in meat, milk, eggs and especially in offal. He says the same thing about fats, considering lard to be much healthier than vegetable oils.
Kwasniewski also recommends categorically avoiding fiber, which is found in whole grain flour, bran, and cereals. Contrary to the established belief that dietary fiber improves digestion and cleanses the intestines, the Polish nutritionist considers it a completely unnecessary ballast.
Thus, when switching to a fatty diet, the basis of the menu should be the following products:
- meat and fish of fatty varieties, lard, offal - unlimited;
- eggs – up to 8 pieces per day;
- high-fat dairy products (especially butter, cream, cheeses) - also without restrictions.
Additionally, a small number of foods containing a minimum (no more than 50 g) of net carbohydrates should be included in the diet. It is best if these are vegetables (preferably potatoes), pasta and durum wheat bread. A day is enough to eat 1-2 potatoes, 2-3 tablespoons of pasta or 1 slice of bread. Any other products are strictly prohibited.
Creating a menu for losing weight on a low-fat diet
Entry into the described diet should be gradual, the weight loss procedure should be as comfortable and harmless as possible.
A diet based on low-fat foods means consuming permitted foods in raw, boiled or baked form. During the diet, eating fried foods is prohibited, otherwise the beneficial effect will go down the drain.
Before you start losing weight, you need to understand that with a low-fat diet, the menu for the week can turn out to be quite monotonous and quickly get boring (those who are losing weight are especially depressed by the lack of sugar, salt, and spices in their diet, which, by the way, stimulate appetite).
As numerous reviews from athletes show, the diet really helps to lose extra pounds in the shortest possible time. But everyone unanimously insists: the main thing in this matter is the correct way out of dietary nutrition. You only have to fail once at the end of the course to cover several weeks of strict restrictions with this failure. But, by overcoming sudden attacks of hunger in the first days after completing the diet, you can consolidate the results obtained and develop an improved nutrition system that will keep your body in shape.
Quitting the diet
A fatty diet is a very unique nutritional system in which a complete restructuring of the body occurs. Therefore, you need to return to your usual diet not abruptly, but gradually, increasing the amount of carbohydrates in the menu according to this scheme:
- at the first stage - due to vegetables and cereals;
- at the second stage - you can introduce fruits;
- at the third stage - it is allowed to switch to a normal diet, but with a minimum of simple carbohydrates.
The duration of each exit stage depends on the duration of the weight loss period. It takes the same amount of time to switch to a traditional diet as it took to switch to a dietary diet, and in some cases even longer. A properly designed post-diet menu will help avoid stress and prevent the return of lost pounds.
Example of a low-fat menu for one day
Here you will learn how to create a one-day menu on a low-fat diet. A week or two of such nutrition will allow you to evaluate the capabilities of your body, re-experience the taste of foods devoid of additional taste effects, and improve your immunity.
It is necessary to remember that all fermented milk products included in the diet must have a minimum percentage of fat content.
For breakfast you can prepare the following: an omelet (we make it from two whites and one yolk in the oven or steamed), one glass of freshly squeezed tomato juice (not canned), a slice of whole grain bread (can be replaced with 100 grams of cottage cheese with yogurt and fruit).
Dishes for lunch: for the first - vegetable soup from any vegetables without potatoes and meat, for the second - 150 grams of boiled chicken breast or other lean meat, as a side dish, boiled buckwheat without salt or a light vegetable salad with the addition of a small amount of olive oil, a piece rye or bran bread.
For an afternoon snack, take the following: 200 grams of low-fat kefir or fermented baked milk, one allowed fruit, 50 grams of hard cheese.
For dinner we prepare: Option 1 – 200 grams of cottage cheese casserole, to which you can add fruit; Option 2 – 150 grams of stewed cod or flounder with stewed or fresh vegetables.
As you can see, “no fat” diet recipes are extremely simple.
Two hours before bedtime, you are allowed to drink one glass of low-fat kefir.
Such a therapeutic and dietary diet must be maintained with adequate water balance. Throughout the day you need to drink about two liters of water, water with ginger or lemon juice, tea without sugar or herbal infusions.
Milk and cheese in a low-fat diet
Nutritionists recommend drinking skim milk (2%-3.5%) for weight loss. On a “milk fasting day” you can drink a liter of milk, dividing it into four servings. For variety, it is good to “season” the milk with cardamom or nutmeg.
Research conducted by American scientists has proven that people lose weight faster by drinking two glasses of skim milk per day. Observations were carried out over two years.
88% of people consider cheeses the most delicious and healthy of all dairy products. Almost 75% of them are forced to diet from time to time.
There are more than two thousand varieties and five hundred types of cheese in the world. Thanks to this, you can choose several options for a low-fat diet.
For example
- Oltermani cheese – 17%;
- feta, feta cheese – from 5% to 15%;
- Chechil – from 5% to 15%;
- Gaudette – 7%;
- tofu (soy cheese);
- Ricotta – 13%;
- Adyghe - 19%.
In addition, cheese is not difficult to make yourself. The Dukan diet ideally uses homemade cheese.
What are the disadvantages of such a diet?
Already in the first days of therapeutic dietary nutrition, significant weight loss will be noted. However, by the end of the first week, a “weight stop” effect may be observed. Don't despair if you notice that the weight has risen. This happens for several reasons.
Probably, many of us are aware of the following myth: if we exclude a certain type of food from the diet for a long time, the body immediately begins to use its internal “reserves”, that is, to lose weight. In fact, our body is somewhat more complicated: it makes a lot of efforts to preserve the “stuff” acquired over the years.
With a dietary diet, our body does not receive enough of the necessary substances and goes into saving mode, usually replenishing the energy deficiency due to the destruction of muscle mass rather than fat cells.
As a result of such stressful weight loss, sagging skin, cellulite, wrinkles, folds, and sagging appear.
To avoid such side effects, nutritionists recommend not going beyond the duration of the diet and be sure to include physical exercise (swimming, running, fitness). If you lose weight incorrectly using the fat-free method, you may experience drowsiness, decreased concentration, irritability, lethargy, and the body becomes more vulnerable.
By carefully studying the pros and cons, you can come to a very important conclusion: the full functioning of the body requires the presence of all biologically significant elements. A low-fat diet is rather a short-term method of express weight loss. The maximum duration of such a diet, according to nutritionists, is one to one and a half weeks. But some people who are losing weight resort to desperate measures and sit on such a diet for several weeks in a row, and then are surprised that they have loose skin and other side effects.
You can create a weekly diet yourself, or you can seek the help of a nutritionist.
If you decide to lose weight, then do it right. Try to include sports in your schedule, and soon you will be able to see good results!
Reviews and results of losing weight
Valeria, 28 years old, Kazan
I love to eat well and I don’t know how to restrain myself at all. Hence the excess weight and problems with losing weight. When I heard about the fat diet, on which you can eat as much meat and fat as you want, without counting calories, I immediately became interested. I have never complained about my health, so I decided to try it myself. Before this, I always broke down due to a constant feeling of hunger. But when I read the menu and recommended products, I was shocked. Even with my excessive appetite, it seemed too nutritious. But still I decided to take a risk and began to strictly follow all the recommendations. The process of losing weight brought pure pleasure - I ate a lot, after eating I lay down for half an hour (so that the fat would set in, as my grandfather said) and then for half a day you don’t remember about food at all. As a result, 200–300 g of weight are lost every day. Yes, this is not enough, but it is stable and without the slightest discomfort.
Elena, 24 years old, Tolyatti
None of my friends believe that I am on a diet, and everyone is jealous that I eat as much as I want, but at the same time I do not gain weight. And it's all about fat nutrition. One of its important advantages is that any cafe and restaurant provides a wide selection of permitted dishes. I can order kebabs, fried pork ribs, fish with cream sauce, devouring all this in any quantity. Moreover, such nutrition has a positive effect on my figure, appearance, mood and well-being. At this stage, my weight continues to decrease, which means that my physiological norm has not yet been reached. When body weight drops to this level, weight loss will stop. But I expect to continue to eat this way in order to maintain the results obtained, because I really like this diet, and I have already been convinced of its benefits.
Nina, 41 years old, Smolensk
I followed a fat diet for 2 weeks, but it didn’t work for me. Losing weight, of course, began, but my health worsened significantly. Chronic diseases worsened, excessive irritability appeared, sleep was disturbed, and joints began to ache. After leaving the diet menu, the symptoms gradually went away. As a result, I lost 3 kg, but health is more expensive - I don’t want to lose weight at that price.
Reviews of those losing weight
Reviews about this technique vary: some praise the express diet, while others call for attention to more gentle ways of losing weight.
Positive reviews say that the effect of a low-fat diet is visible “on the face”: the double chin disappears, puffiness disappears, the body becomes more flexible and slender.
Others say that the result of losing weight was not impressive: in a week they managed to lose only 1 kilogram, and even then after a week it returned to its place.
Some note constant fatigue of the body and the inability to do usual activities. And this is easy to explain - the body is under stress, it has no time for routine!
Kovalkov's fat diet
The author of ZhD is categorically against animal fats, as they lead to stomach distension, gluttony and obesity.
The nutritionist has developed the following rules: the amount of fats and proteins consumed per day should be the same, carbohydrates - a minimum. You need to eat often, with snacks. The diet is divided into 3 stages:
- Elementary. It is assumed that there will be a gradual elimination of foods that contain carbohydrates and a reduction in portions (but the person should not experience hunger). It is recommended to eat more nuts, vegetables, fruits, and dairy products.
- A diet menu is being introduced.
- In the end, it is allowed to consume prohibited foods in small doses.
