The preferred diet is a mononutritional option that helps you lose excess weight.Plus, it's so diverse that it definitely lives up to its name.
The essence of your favorite diet
Depending on the length of the diet and its severity (more on this later), each day you will be allowed a specific set of foods for the day.This list will need to be followed.And include at least a minimal set of physical exercises in your daily life to begin the weight loss process.
How many extra kilos can you lose?
You need to start from the starting number on the scale.
On average, reviews suggest losing 4-5 kg per week with your favorite diet if you follow a gentle regime and around 7-10 kg with a strict regime.
With a three and four week diet you can lose more than 10 kg.
How and why weight decreases
The favorite diet contains several conditions that help you quickly lose extra pounds:
It forces the body to adapt to a new nutritional system every day.This speeds up your metabolism and burns more calories.
The sample menu is designed to create a calorie deficit.
Drinking days are fasting days;they remove fluid from tissues.
Dietary rules
During the selected period, you will have to adhere to the diet described for each day.At the same time, you can choose your diet from your favorite foods.If it's a drinking day, you can only drink during the day.These are the most severe, but very productive days.
There are a few options for the duration of the diet.We advise you to realistically evaluate your strengths and motivation and immediately choose the path best suited to you.
It could be 7, 12, 14, 21 or 30 days.
The seven-day system is the most accessible.Here's what his diet looks like:
- 1st day – drinking;
- 2nd day – vegetables;
- 3rd day – drinking;
- 4th day – fruit;
- Day 5 – proteins;
- 6th day – drinking;
- Day 7 – balanced diet.
List of permitted and prohibited products
Regardless of the day, if you are really determined to achieve results, you need to eliminate unhealthy foods, mayonnaise, sugar and salt from your diet.You should also abstain from alcohol (dry wine may be an exception).In the case of the longer version of the 30-day preferred diet, sugar should be replaced with honey and salt consumption in reasonable quantities is acceptable.
Water will definitely be on the list of recommended products.Every day - at least 2 liters.Drink green tea (unsweetened).
| Day | Allowed | Prohibited/not recommended |
| Drink | Water, light tea, low-fat kefir, coffee without milk and sugar, low-fat yogurt, soups, broths, milk | Sweetened drinks (including carbonated soft drinks), flavored yoghurts, packaged juices |
| Vegetables | Boiled, raw, baked vegetables in any form, vegetable salads with lemon dressing (without salt) | Mayonnaise and butter as a condiment.Canned potatoes and vegetables are not recommended. |
| Fruity | Raw fruit, baked fruit, fruit salads | It is advisable to avoid bananas and grapes. |
| Proteins | Poultry, fish, chicken or quail eggs, low-fat cheese, ricotta, other dairy products | Oil for frying (use boiled brisket, cook fish).
Do not eat fatty meats: pork, lamb. |
Menu for 7 days
Classic version (hard).
A strict version of the diet assumes that you are ready for significant dietary restrictions.With this option, you will be in a calorie deficit.In addition to table products, only water and unsweetened green tea are allowed during the day.
Example menu:
| Day | Example menu |
| 1 (drinkable) | Distribute 1-2 liters of low-fat kefir throughout the day, drink when you are hungry |
| Day 2 (Drinking) | Distribute 1-2 liters of low-fat kefir throughout the day, drink when you are hungry |
| Day 3 (Fruity: Apple) | Distribute fresh apples, fresh apples, cooked apples 5-6 times a day |
| Day 4 (Protein) | Distribute 300 grams of lean boiled chicken meat 5-6 times during the day |
| Day 5 (Protein) | Distribute 300 grams of lean boiled chicken meat 5-6 times during the day |
| Day 6 (Protein) | Distribute 300 grams of lean boiled chicken meat 5-6 times during the day |
| Day 7 (Cheese and wine) | 5-6 meals, each: 50 ml of dry wine and about 30-40 g of hard cheese |
Easy option
If you are not ready or it is not advisable to follow a strict diet for health reasons, you can follow a gentle diet.Here the diet is more varied and you will feel less hungry.
| Day | Example menu |
| 1 (drinkable) | Breakfast: unsweetened tea
Snack: 200 ml of low-fat kefir Lunch: unsalted chicken broth 200 ml Afternoon snack: yogurt 150 ml Dinner: a glass of skimmed milk |
| Day 2 (Vegetables) | Breakfast: 2 fresh tomatoes
Second breakfast: fresh cabbage salad with cucumbers and aromatic herbs, dressed with lemon juice and a drizzle of olive oil Lunch: stewed vegetables Snack: cucumber Dinner: salad of cucumbers, tomatoes, peppers and aromatic herbs |
| Day 3 (Drinking) | Breakfast: 150 ml of unsweetened yogurt
Snack: 200 ml of low-fat milk Lunch: 200ml unsalted chicken broth Snack: 200 ml of milk Dinner: a glass of kefir |
| Day 4 (Fruity) | Breakfast: 2 oranges
Snack: grapefruit Lunch: vegetable salad dressed with lemon juice Snack: apple Dinner: pears and grapefruit |
| Day 5 (Protein) | Breakfast: 2 hard boiled eggs
Snack: 100 g of cheese Lunch: 150 g of boiled chicken fillet and 100 g of boiled peas Snack: low-fat yogurt Dinner: boiled or baked fish |
| Day 6 (Drinking) | Breakfast: green tea
Snack: 200 ml of low-fat kefir Lunch: 200 ml of unsalted chicken broth Snack: 200 ml of fresh grapefruit Dinner: 150 ml of yogurt |
| Day 7 (balanced) | Breakfast: 2 hard boiled eggs
Snack: apple and pear Lunch: 150 ml of boiled chicken fillet and broth Snack: 150 grams of low-fat ricotta Dinner: fresh vegetable salad, dressed with lemon juice and olive oil |
Menu for 14 days
It represents 2 consecutive circles of a seven-day diet.But since such a long-term nutritional restriction can lead to loss of strength, in this option it is allowed to include:
- coffee and chicory – 1 cup per day (without sugar);
- on drinking days: milkshakes, freshly squeezed juices with pulp, jelly;
- on vegetable and fruit days: a smoothie or a green cocktail.
Menu for 12 days
There are several options for this diet.
It depends on whether you use the 2-week diet plan described above.But remove the 7th and 14th day.Since we are eliminating the more “nutritious” days, when you are unlikely to feel hungry, this dietary option is not easy.
Option 2 is even more difficult.For six days you need to follow the nutritional plan according to a seven-day sweet diet.Subsequently, the diet will be as follows:
- Day 7 – fasting (drink only water);
- 8th day – vegetables;
- Day 9 – fasting (drink only low-fat kefir);
- Day 10 – protein (300 grams of boiled chicken breast);
- Day 11 – fasting (drink only green tea);
- The 12th day is balanced (like the last day in the gentle 7 day version).
The order of alternation of foods in the diet for 21 days
The principle of building a menu for 3 weeks will remain the same: we will alternate mono diets.Only in this case each block will last 3 days.There will be some relaxations in the weekly diet to make it easier for the body to tolerate the restrictions.
- Days 1-3 – Drink.Since the diet is quite long, 200 grams of low-fat cottage cheese and a glass of gelatin are allowed;
- Days 4-6 – Vegetables.Like the Seven Day Diet, vegetables can be eaten raw, stewed, steamed or boiled.Unlike the classic version, vegetable cutlets can be added and olive oil is acceptable in the salad;
- Days 7-9 – Fruit.Fruit in any form.In the three-week version you can add yogurt to the salad;
- 10-12 – Meat.Lean poultry meat, boiled or baked, is allowed here.You can't use salt, but you can diversify the taste with different spices;
- Days 13-15 – Proteins.Here the diet will be based on fish, as well as vegetable proteins: nuts, legumes;
- Days 16-18 – Wine and cheese.The quantity of wine is at your discretion.It can be replaced with pomegranate juice (300 ml).You can eat about 300 grams of cheese per day;
- Days 19-21 – balanced diet.Mix and cook the products from all previous blocks.Such nutrition will perfectly prepare you for abandoning the diet and will help the body adapt to "normal" nutrition.
The order to alternate foods in the diet for a month
In this case you will also alternate mono-diets of 3 days each.
- Days 1-3 – Drink.In addition to the products described in the seven-day diet, fruit and milk smoothies, vegetable puree soup,
- Days 4-6 – Vegetables.You can diversify the menu with stewed or stewed zucchini
- Days 7-9 – Protein.. You can make steamed cutlets with poultry meat,
- Days 10-12 – Fruit
- 13-15 days – Drink
- Days 16-18 – Vegetables
- Days 19-21 – Proteins
- Days 22-24 – Fruit
- Days 25-27 – Wine and cheese.Unlike the strict version of the weekly diet, here the consumption of black bread (200 g) is allowed.
- Days 28-30 – Balanced.If you use your imagination, you can get a varied diet.
What to do in case of failure
If a “breakdown” occurs, the most important thing is to stop in time.If you eat a piece of chocolate, it's important not to panic and eat another couple of thousand calories, "since they're gone anyway."
For example, if you overeat on a drinking day, for the rest of the day try to limit the number of calories you consume and only eat the right foods allowed on a balanced day.And from the next day, continue where you left off.That is, in our case, the next day, arrange a drinking day again.
Another little tip: if you disrupt your nutritional system and overeat, try to work off the calories you eat by exercising.Jogging or any cardio activity is perfect.
Recipes for your favorite diet
For a day of drinking
In addition to freshly squeezed juices and kefir, here you can enjoy a glass of healthy cocktail, for example:
- 2 bananas
- 1 ripe mango
- 200 ml of water
Mix all the ingredients in a blender and pour into a glass.
Tomato puree soup
- Peel 200 grams of tomatoes, scald them first with boiling water
- Fry 1 onion, 1 clove of garlic in a little oil
- Add tomatoes to onions, simmer until tender.Add the water, pour everything into a blender and blend on high speed.
- Garnish with a sprig of basil
For vegetable day
Fresh vegetable salad
White cabbage, peppers, tomatoes, cucumbers: chop everything finely, season with lemon juice and a drizzle of oil.
Pumpkin caviar
- Peel the courgettes.grate and simmer in its own juice for about half an hour.
- Stew the onions and carrots, adding a drizzle of oil, mix with the courgette mass, simmer for about 5 minutes.
For a fruity day
Baked apples with cinnamon and honey
Wash the apples, cut the top and core.Pour inside a teaspoon of honey mixed with ground cinnamon.Bake in the oven for about half an hour.
Fruit salad
Oranges, pineapple, kiwi, apples cut into cubes.Drizzle with low-fat yogurt and garnish with a sprig of mint.
For a protein day
Juicy boiled salmon
Place the salmon fillet (or other fish of your choice) in a plastic bag and place it in boiling water.Cook until done.Sprinkle with lemon juice.
Chicken fillet in soy sauce
- Cut the chicken fillet into small pieces, add the soy sauce and garlic.Place in the refrigerator for 30 minutes.
- Cook without oil for about 10 minutes.
Because it's worth the weight
It happens that at a certain point the weight stops falling.This can happen with any diet.In your favorite diet, the main thing is not to stop and continue to follow the nutritional system.
Make sure you follow all the rules exactly.If you follow a bland diet, you may consume too many calories.Remember that with any weight loss system you should always experience a slight feeling of hunger.The number of calories consumed should not exceed 1600.
How to make your diet more effective
If you're feeling empowered, you can try creating an even bigger calorie deficit to make your diet more effective.If you've been using the simple version of the diet, check out the strict version.You can alternate days: hard and gentle options.
Add sports.This will not only help you burn more calories, but will also make you look fitter and stronger.
How to abandon a diet safely and maintain the results
After the diet you will definitely lose 5-10 extra kilos.This will be due to dietary restrictions.The most important thing after all this work is not to regain the hated fat.To do this, you need to competently exit the diet and subsequently eat properly after the diet.
The beginning of the exit from the diet will be the last day - a balanced diet.Stick to this diet for another week.
If you overload your body with hamburgers or fried foods on the first day, it will immediately begin to accumulate the missing calories, converting them into fat.All the lost kg will return in even greater volume.
Contraindications and health risks
The preferred diet cannot be called balanced, so it is not suitable for everyone.
Who the diet is not suitable for:
- Pregnant and breastfeeding mothers
- People with gastritis, ulcers, gastrointestinal problems
- People with diabetes
Opinions of doctors and nutritionists
Doctors and nutritionists agree on the following regarding the preferred diet:
- It is not recommended to repeat it more than once every 3 months and a 30-day course more than once a year.
- If you have problems with stool (diarrhea), use oatmeal to break the diet.
- Use broccoli instead of white cabbage.
Comparison with other rotation diets
Many diets have been built on the basis of mononutrition, including the famous "6 petals".
Pros of Favorite Diet
- More effective, it allows you to lose more kg;
- In addition to losing weight, it purifies the body;
- It has a regular output;
- Due to the large number of options, you can choose the most suitable option.
Against
- Hard to bear
- Not balanced, which can cause health problems