Tired of cutting bread out of your diet to lose weight? Now you don't have to, because nutritionists have developed a sandwich diet. This method includes carbohydrates in the menu, dispelling the myth about their harm for weight loss. Find out how to lose weight on a sandwich diet and its basic principles.
Diet principles The food pyramid shows that carbohydrates are important for our diet, but most diets limit their consumption. The sandwich diet changes this, putting carbohydrates first. The problem is not in the bread, but in the fats and additives that we usually use. This diet removes fats, but carbohydrates remain, becoming the main food group.
Carbohydrates provide the energy the body needs, without fats, so the body burns fat stores. Bread is filling, which prevents hunger. To achieve results, sandwiches should be made from low-fat products. Avoid sausages and high-calorie foods. Slow carbohydrates in bread provide a feeling of fullness, and low calorie content promotes weight loss.
The goal of the sandwich diet is to return healthy carbohydrates to the diet, excluding fats and less healthy foods. This directs our eating habits in a healthier direction. For the success of the diet, it is recommended to use bread with bran, because white bread does not contain as many nutrients, fiber and vitamins useful for the body.
Basic rules
To lose 7 kilograms in 12 days, follow these rules of the sandwich diet:
Main rule: eat a sandwich for lunch every day. If you wish, you can replace sandwiches for two days with pasta or brown rice with light, natural ingredients (without sauces and ketchup).
Ingredients: use vegetables, fruits and low-fat proteins (lean meat) for sandwiches, as well as for pasta or rice dishes (for example, rice with vegetables or pasta salad with chicken).
Dairy products: non-fat dairy products are allowed, such as light cheese in sandwiches or yogurt for a snack.
Dinner: should consist of light dishes with a minimum amount of carbohydrates. You can eat proteins and vegetables at night, but not in the form of sandwiches.
Portions: do not overdo it with the number of sandwiches. Use bread with bran no more than 2 cm thick, weighing up to 15 g.
Prohibited products: eliminate cookies, pastries and other products with a high content of salt, sugar, preservatives and fats.
Permitted products
In the sandwich diet, there are products that can be eaten at any time and in any quantity. These are mainly fruits and vegetables, which saturate without increasing the calorie content:
tomatoes
leeks
pepper
kiwi
lime
cucumbers
mushrooms
tea or herbal tea
black coffee
Prohibited products
Prohibited products contain a lot of fat or oil:
Fried breaded chicken and chips - eliminate them and choose light cooking methods with a minimum amount of oil.
Sugar and pastries are simple carbohydrates high in fat and low in nutritional value.
Fatty foods such as sausage and nuts.
Pork and red meat due to the high fat content, choose lean fish varieties.
Sample sandwich diet menu
To achieve the desired results, it is important to follow daily workouts and drink at least 1.5 liters of water per day.
Breakfast:
Option 1: tea or herbal tea, whole wheat toast with turkey.
Option 2: fresh orange juice and whole grain toast.
Second breakfast:
Option 1: fresh fruits.
Option 2: non-fat yogurt.
Lunch:
Option 1: green salad with boiled egg, turkey sandwich.
Option 2: vegetable broth, tuna sandwich, lettuce and apple.
Afternoon snack:
Option 1: seasonal fruit cocktail.
Option 2: non-fat yogurt.
Dinner:
Option 1: boiled spinach and omelet with turkey.
Option 2: cucumber puree and baked hake with lemon.
Following these recommendations and eating sandwiches according to the rules, you can lose up to 7 kg in 12 days.