Kremlin diet for beginners. Complete guide.

Simple Kremlin diet. Full description.

In Kremlyovka there is a minimal amount of carbohydrates, there are absolutely no sweets, pasta or bread. Instead, natural products are offered, including protein, natural fats, and vegetables. Research shows: The Kremlin diet (in other words: low-carb) promotes rapid weight loss and improved health indicators more often than any other. Each of you either knows someone who has successfully followed the Kremlin, or has heard a similar name. For the first time, Evgeny Chernykh described in detail the rules/principles of the Kremlin diet in his book (you can download it for free here) and on the pages of the newspaper “Komsomolskaya Pravda Kremlin Diet”.

There is no need to count calories or use special pills, dietary supplements, smoothies, cocktails containing various “chemicals”... So, why is there still a lot of discussion about Kremlin?

Learn more about low carb. How to use it for your personal purposes? Select a section or continue reading below.

1. Introduction 2. What You Can Eat 3. Benefits 4. Tips and Guides 5. Side Effects, Myths

Review of reviews from those who have lost weight

Reviews of the Kremlin diet are numerous because it is easy to use and has become widespread. Mostly the feedback is positive. Reviews from those who have lost weight confirm that sticking to a diet is not difficult, since there is a wide choice of products and cooking methods. Reviews confirm the menu: it is varied and does not cause rejection.

Some people talk about the unsatisfactory rate of weight loss. Even with strict adherence to restrictions, others manage to lose only 1-2 kg per week. This is explained by the small initial weight and individual metabolic characteristics.

Occasionally there are negative reviews. The experience of people who neglected contraindications is negative. The diet is prohibited for chronic diseases of internal organs, during pregnancy and feeding. It is not suitable for a growing body.

First meeting. “Kremlin diet”.

“Kremlin” means that you consume as few carbohydrates as possible, but as much fat as possible. According to other sources, this is the name of a low-carb, high-fat diet or “keto”.

“Thanks to” annoying advertising, the tabloid press, second-rate beauty contests, and tactless employers, a certain standard of an ideal figure has developed in our minds. It's not even 90*60*90! Folklore defines this standard unambiguously: “Skin and bones.” Even representatives of such professions as ballerina, top model, etc., such a standard is not applicable. And there is no standard for body weight! There are many individual differences from generally accepted measurements that affect body weight, well-being, and professionalism. In addition, body weight is strongly influenced by age, area of ​​residence, climate, heredity, and nationality. However, we will highlight some average characteristics that will help determine excess body weight based on the main parameters.

Calculating excess weight is quite easy: we will name several methods

First method:

The so-called BMI is the excess body mass index. How to calculate: Divide your weight (kg) by your height (sq. meter)

* Normal weight: BMI < 25; * Overweight: BMI > 25; * Obesity: BMI > 30.

Second method:

Ratio of waist circumference (cm) to hip circumference (cm) (W/H). OT/OB for women should be <0.8, and for men <0.9. Then, if this index is higher than the calculated value, we reduce the weight, since the risk of a disease such as coronary heart disease directly depends on the size of the waist/hips.

Third method:

It is necessary to evaluate the metabolic rate: the level of triglycerides, blood glucose, total cholesterol. The standard is defined as normal if the blood glucose level is 6.0 mmol/l; total cholesterol 5.2 mmol/l; triglycerides 1.6 mmol/l.

Fourth method:

Nutritionists have developed calculation formulas that determine a certain “Ideal weight”. The name, of course, is conditional. These formulas help determine the body weight to which it is desirable to strive. This takes into account the dependence of gender on age, height, and physique.

On our website we present the calculation using Broca's formula:

For women: Correct weight = (Height – 100) * 0.85

For men: Correct weight = (Height – 100) * 0.9

For decades we have been told that foods containing fat are bad for your health! Therefore, low-fat “diet” products, often full of sucrose, fructose and other “chemicals,” flooded supermarket shelves. This is what became the main mistake! This kind of commercial marketing, the main goal of which is to make a profit, has started the obesity epidemic!

The latest research shows that there is no reason to be afraid of eating natural fats! Fat is our friend. By observing Kremlevka, we simply minimize the consumption of sugar / starches. Plus, you can eat a wide variety of other delicious foods until you're full—and still continue to lose weight...

How is this possible? It’s very simple: sugar/starch stops entering the body, while blood sugar levels normalize; the hormone that is responsible for the accumulation and storage of fat falls. There is a sharp increase in the loss of fat mass, so the feeling of fullness will occur much faster with smaller portions of food eaten, the daily menu will be reduced, causing weight loss.

Research proves: The Kremlin diet makes it easier for you to lose weight and improves your ability to manage your blood sugar levels, despite other benefits .

What do nutritionists say?

If you are going to give up carbohydrates, then completely, without compromise, 20 grams daily. Nutritionists believe that the Keto diet, which is much stricter, actually rebuilds the body. Deprived of carbohydrates, he is forced to draw energy from internal fat deposits. And the Kremlin diet, allowing a tiny dose of this element, only teases the body. He does not rebuild, but suffers. Therefore, Kremlevka practitioners often experience breakdowns and experience chronically bad mood and irritability.

Doctors believe that people, deprived of their usual side dish, eat more meat. And this leads to the accumulation of nitrogen in tissues, which causes health problems. Lard and other fats cause plaque to form in the blood arteries, which can be fatal for people with heart disease.

The Kremlin, especially its first stage, should not last more than two weeks. This is the doctors' verdict. If you continue to consume no more than 20 grams of carbohydrates per day, such a diet can destroy the stomach and damage the kidneys and liver. It is not necessary to play sports during the Kremlin.

Remember that consuming large amounts of fat combined with a sedentary lifestyle gives the opposite result. That is, the weight will only increase.

Be that as it may, with the Kremlin diet, people lose weight, and lose weight noticeably. If there are no contraindications, then why not try it. But you need to be careful and careful. Do you experience bad symptoms such as diarrhea or constipation, pain in the stomach, kidneys or liver? This means that you need to immediately stop dieting and return to your usual diet.

The Kremlin diet is extremely strange, but at the same time it is a phenomenal diet, following which

• Feeling hungry is prohibited!
• You can play sports, but it is not necessary!
• On Kremlyovka you should eat only when you REALLY want to eat and as much as you want!
• and, most importantly, forget forever that “you can’t eat after six in the evening”! It is possible and necessary!
• the consumption of dry wines, dry champagne, and strong alcoholic drinks is allowed in limited quantities. However, remember: any alcohol catastrophically increases your appetite and negatively affects your health! So: it’s possible, but not necessary.

Let's consider the basic principles and rules of the Kremlin diet. According to the generally accepted opinion, the Kremlin consists of four progressively developing periods. Let's call them steps or stages:

The 1st step (stage) is characterized by the launch of methods for processing fat deposits.

Continue The first step should be at least two weeks. The maximum amount of carbohydrates consumed during this step should not exceed 20 points (remember: 1 point = 1 carbon grams. (Carbohydrate table. And carefully read food labels).

The first step of Kremlyovka is especially difficult and fundamentally important: In the first step, we use our recipes for 10 points in one serving. (Ribs with mushrooms will come in handy!) By following all the recommendations of the Kremlin diet, you can lose up to 10 kg in the first two weeks.

It is likely that at a certain point in time the weight will stop decreasing or even increase slightly, you will be overtaken by a feeling of dissatisfaction with yourself and the results achieved, then simply extend the 1st step (stage) for some more time (but no more than one week)... The period of stay is Set each step yourself depending on your health, but no more than three weeks. If everything goes according to plan, the rate of weight loss is acceptable, you are satisfied with everything - proceed to the 2nd step (stage).

The 2nd step (stage) is characterized by functional weight loss. During the functional weight loss step, the duration of which is directly dependent on the rate of weight loss (approximately four to six weeks), you are allowed to add 5 points/week accordingly until you reach 40 points, and if the weight continues to decrease, then you are allowed to move on to the next stages of weight loss.

IMPORTANT! Don't forget:

• Drink water often.
• Five to six hours: the maximum possible break between two meals.
• You don’t eat up, so to speak, “to satiety.”

If you notice that you have begun to gain weight again, return to the First Step for a certain number of days by 20 points.

The 3rd step (stage) begins the restructuring of the body to a new nutritional system and a gradual transition to the preserving Fourth Step. It is better to stretch this step over the longest period of time – two to three months. It is allowed to add up to 10 points/week to the previous menu accordingly. In the third step, do not be alarmed if the weight suddenly “froze” in place or decreases very slowly. The slower the better. No matter how much you would like to “speed it up”, refrain.

It is fundamentally important: at this step (stage), using the “trial and error” method, we select how much carbohydrates we can afford so that the weight gradually decreases. From practice: sixty points per day is suitable for the largest number of people.

And finally, the goal has been achieved: you have lost excess weight...

The 4th step (stage) is characterized by the creation of your own unique nutrition system, which will guide you for the rest of your life. You should not conclude from the Fourth Step that this diet is a one-time promotion, after achieving the results of which you will again return to your own former gastronomic hobbies.

At this step it is very easy to break down and return to former addictions. Therefore, be especially careful about yourself and restrain yourself... Naturally, from time to time, on holidays, you are allowed to allow yourself a piece of cake, but do not organize holidays every day!

Summarize:

• Allowed to eat: Eggs; meat; above-ground vegetables; fish; natural fats (for example, butter).
• Strictly prohibited : Sugar-containing/starch-containing foods (potatoes, bread, rice, pasta).
• Eat only when you feel hungry until you feel full and relaxed. It is so simple! There is no need to “count calories” or weigh each piece of meat. Just forget about industrially produced “diet” foods.

Here are some examples of what we eat:

Apium-free

Rioja chicken drumsticks

Chicken in oranges

Contraindications Kremlevka. Harm.

Most people can safely follow the rules/principles of the Kremlin Diet. But the following three categories may require additional consultation or adaptation:

• Diabetes (for example, do you use insulin)?
• High blood pressure?
• Are you breastfeeding?

IMPORTANT! Start losing weight only when you feel good. We also recommend consulting with a nutritionist, because it is safe to lose weight under the supervision of a doctor. If none of these groups applies to you, calmly plan your diet!

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.

What to eat while following the Kremlin Diet

In this section we will tell you what exactly you can eat “on low carbohydrates”. Preferably, of course, visual guides, detailed food lists, delicious recipes... or a simple starter GUIDE.

Let's start with a quick visual guide to small carbs. Here are the basic food groups. You can eat everything here (as long as you like it):

The numbers above are the number of grams of coal. / 100 grams (3.5 ounces)

Everything is here: below 5% angle. By consuming these foods, you can easily follow a strict “low carb” diet by staying under 20 points/day.

Menu

It seems to many that the Kremlin diet is intended for the elite, and therefore the products for it are expensive and exotic. In fact, even for ordinary people it is very easy to create a menu for the week at the rate of 20 points for each day.

If you need to create a menu for 10 days or 2 weeks, simply repeat the proposed diet again, which fits perfectly into stages I and II.

How many carbohydrates are recommended?

The fewer carbohydrates “enter the body,” the greater the effect on weight loss and blood sugar levels. We recommend following our nutritional advice as much as possible. When you are already satisfied with your weight and health, you can try to move on to the more liberal stages of the Kremlin (second, third). At the stage of functional weight loss, the duration of which is directly dependent on the rate of weight loss (approximately four to six weeks), we recommend adding 5 points per week, respectively, until you reach 40 points. In the case when the weight continues to decrease, then allowed to move on to the next stage of weight loss.

Here are three examples of what low-carb eating looks like, depending on how many carbs you eat:

Contraindications

To avoid side effects after losing weight, you need to strictly follow the contraindications:

• diseases of the heart and blood vessels: atherosclerosis, ischemia, hypertension;
• metabolic syndrome;
• diabetes;
• kidney pathologies;
• gout and uric acid diathesis;
• stone formation;
• disturbances in the functioning of the liver;
• frequent constipation;
• dysbacteriosis;
• menopause, pregnancy, lactation;
• children and old age.

Experts strongly recommend consulting with a therapist before going on a diet. Side effects may appear only after several months and require a separate course of medication for recovery for an exhausted and malfunctioning body.

Advantages of Kremlyovka: benefits

So why should you eat less carbohydrate foods? There are many potential benefits proven by science and experience, such as these four:

Losing excess weight

Most people start losing weight using a well-known and often extremely effective method. More about this>

However, the reason many people eat low-calorie foods is most often due to health effects, such as the following:

Reverse type 2 diabetes

1. Kremlin may normalize blood sugar levels and therefore potentially reverse type diabetes
2. Reducing carbohydrate intake is also likely to be extremely beneficial in treating type 1 diabetes.

Calm your stomach

Kremlin can lead to a calmer stomach, less (or no) gas, fewer cramps, pain...

For most people, getting rid of such inconveniences is a priority benefit. Typically, normalization of digestion takes only one or two days. Changes for the better begin to be felt in just a few hours.

Reduce sugar cravings

Struggling to stay away from sweets even as you try to limit your sugar intake? Quite a lot of people try, but often “lose this battle”...

Kremlin, on the other hand, reduces/eliminates cravings for sweets.

More general benefits

Less acne Less migraines Normalize blood pressure Less heartburn Increase physical endurance

Some disadvantages

This diet also has a downside. The food has the following disadvantages:

• Presence of contraindications: not suitable for those who have kidney, gastrointestinal, liver diseases, as well as those who have mental disorders.
• The lack of restrictions on food consumption can lead to the fact that a person begins to absorb food in very large quantities, which prevents excess weight loss.
• The possibility of developing vitamin deficiency, which is associated with restrictions on the consumption of foods containing carbohydrates. For example, fruits and vegetables are rich in vitamins. The consumption of some of them is prohibited by diet. The result of a lack of vitamins: deterioration of the condition of hair, nails, skin, deterioration of general health, fatigue, lethargy.

Kremlin Diet: Tips and Guides

Breakfast

Breakfast is a great time to eat low carb. Who doesn't love classic scrambled eggs? Even if someone answered “I do,” there are great egg-free options.

Another excellent option: just a cup of coffee. On Kremlyovka, eating food rich in fats will significantly reduce your appetite. Many people don't even need breakfast. Try it!

And these options: - tasty, fast, delicious!

Nutrition

So, dishes for lunch and dinner. For example, you can eat meat, fish or poultry with vegetables, fat-rich sauces, and gravies. Fish products, meat products, chicken, cheese, eggs (Remember: it is recommended to consume no more than three eggs per week). As you can see, there are a million alternatives...

Instead of potatoes, rice, pasta

Why eat the starchy original when there is a great substitute: cauliflower puree, cauliflower rice? Not to mention Fried Green Beans with Parmesan.

allowed : mushrooms; radish; fresh salad; cucumbers; bell peppers, sorrel; parsley; dill; celery; fresh spinach; olives; garlic; and additional vegetables (allowed to be used when the total amount of carbohydrates is no more than 1 cup per day, while the size of salad vegetables should not exceed 2 cups): asparagus, green beans, white cabbage, cauliflower, eggplant, zucchini or zucchini, turnips, sauerkraut , broccoli, onion, avocado, celery root, Brussels sprouts.

In short, there are so many great low-carbon alternatives to rich, carb-rich foods that are healthier, tastier, and more flavorful!

Eating out

How to eat out properly, whether at a buffet, guests or fast food restaurants? The main idea is to avoid starchy foods (such as bread or pasta). Instead, ask for extra natural fats like butter, cheese, bacon... (you'll still be full).

Snacks and snacks

You probably won't need to snack much while following the Kremlin, as your hunger will return to an adequate level.

However, if you want to eat something right away, we recommend choosing: cheese, nuts, regular slices or a hard-boiled egg. There are quite a lot of excellent options

Bread

Is it difficult to live without bread?

There are good and not so good low carb options. Spoiler alert (important information revealed prematurely): you should probably stay away from “low carb” bread from grocery stores! Here's what you can make instead.

Diet with a higher proportion of natural fats

Fats, such as butter and olive oil, go well with almost all foods; they greatly enhance the taste of the dish. But how to get enough healthy fats on Kremlyovka? How much should you eat? Hint: as much as you need to get rid of the feeling of hunger. In other words, until you feel full.

Avoid “specialty” foods

Another common mistake when following the Kremlin: being deceived by the “creative marketing” of special “low carb” foods. Remember: to effectively lose weight while following the Kremlin diet, nutrition should be based on natural foods.

High-carbohydrate treats such as chocolate, candy, pasta, and bread often use all sorts of deceptive marketing, positioning them as diet foods, but in reality: they are junk food - including carbohydrates - in disguise. Read more about this >

How to make the Kremlin diet cheaper

The Kremlin diet, in itself, should not be too expensive. A little guide on how to make it super cheap.

With a little planning, preparation, and awareness, you can save a ton of money:

1. Try to purchase meat, fish, and poultry from small wholesale stores.
2. In the recipes, we tell you how to prepare quite rarely used ingredients, such as coconut milk, for example.
3. Actively use the system of discounts in chain supermarkets or cash cards.
4. Some rare ingredients can be purchased on the website of our partners iHerb.

Breaking the rules

To cheat or not to cheat? That is the question. If you decide to cheat a little, then our guide will help you “commit the crime” with the least damage.

Table of points content in products

A complete table of carbohydrate content in daily foods will help you create a convenient menu. The detailed table shows the carbohydrate content of products per 100 grams.

Points for bread products:

Points for dairy products:

Points for cereals, legumes and pasta:

Points for chicken products:

Points for meat products:

Points for fish products:

Points for vegetable products and herbs:

Points for mushroom products:

Points for fruit and berry products:

Points for drinks:

Points for nut products:

Points for sweet products:

Kremlin diet: negative manifestations

At the beginning of following the principles and rules of dietary nutrition, when the body stops receiving sugar/starch in the usual quantities, some side effects may appear, as “global restructuring” begins. The so-called “ketosis” (increased levels of ketone bodies in the blood). For most people, this negativity goes away quite mildly, lasting only a few days. Still, it is advisable to minimize it.

An alternative is to start the diet gradually, breaking it up, for example, into decades, “listening” to your body for several weeks... But Nike’s motto “Just Do It” is probably the best choice for most! Giving up sugar/starch often leads to losing several kilograms quite quickly: literally in a few days. Although this is just accumulated excess fluid, but for motivation: super-healthy!

Here are the side effects that may occur when you start following a strict low-carb, high-fat diet.

Flu

By far the most common side effect is called induction flu. This is what makes some people feel sick 2-3 days after starting to lose weight.

General symptoms:

• Headache
• Fatigue
• Dizziness
• Mild nausea
• Irritability

Symptoms go away quickly as the body adjusts to burning fat. Usually within a week.

The reason is this: carbohydrate-rich foods slow down the removal of water from the body. When you stop eating high-carb foods, you lose excess water through your kidneys. This can lead to some dehydration due to lack of salt in the first week of losing weight before the body fully adapts, leading to the symptoms described above.

You can minimize induction flu by drinking more fluids and temporarily increasing your salt intake. A good preferred option is: drink a cup of broth or soup, once/twice a day. Symptoms of induction flu will become minor or not even noticeable and will quickly disappear.

So: drink a little more water than usual. Salt a little more.

FREQUENTLY ASKED QUESTIONS AT THE FIRST STAGE

IS IT POSSIBLE TO DRINK COFFEE DURING KREMLEVKA?

Not advisable, it is better to give preference to green tea without sugar.

HOW MUCH CAN YOU LOSE WHEN YOU FOLLOW A LOW-CARBON DIET?

The Kremlin diet will get rid of 2-4 kg for a week, 10 days – 5-6 kg, 14 days – 8-9 kg, a month – up to 15 kg.

WHY IS THE FIRST WEEK ACCOMPANIED BY BACKS OF HUNGER, Dizziness, LOSS OF ENERGY? WHAT TO DO?

The Kremlin diet at the first stage is a test for the body, since it is during this period that it adapts to a low-carbohydrate diet. Therefore, at the beginning of the weight loss process, you need to rest more and walk in the fresh air.

WHY DOESN'T THE KREMLIN DIET HELP? HOW TO ACHIEVE THE DESIRED RESULT?

Often among representatives of the fair half of humanity one can find exclamations: “I’m not losing weight on the Kremlin diet, what should I do?” First of all, you shouldn’t panic, it’s important to analyze your diet, because in 90% of cases, the weight loss process is slowed down by mistakes (exceeding the maximum permissible number of points per day, completely eliminating fats from the diet, intense exercise, eating prohibited foods).

To eliminate negative phenomena from the body, it is enough to adhere to the fundamental rules of the technique.