Diets

Three fist diet

General rules

Three fist diet is a healthy and balanced diet, which implies the rejection of harmful products. It can be used for constant nutrition because it is balanced.

The basis of the diet are four product groups:

  • Protein - meat, poultry, fish, cottage cheese and eggs, sour-milk drinks. Meat is present in the diet twice a week, and most of them are fish, egg white, chicken, dairy products, since these products are less caloric.
  • Cereals, whole grain bread and bran bread, pasta made from wholesome flour.
  • Vegetables, mushrooms, herbs. Potatoes are subject to restriction.
  • Fruits, berries - limit grapes, bananas.

Supplemented are sources of unsaturated fatty acids: vegetable oils, nuts and seeds. In general, the diet is based on predominantly protein nutrition with the exception of "fast" carbohydrates and fat restriction (animal fats are excluded, but vegetable fats are present in limited quantities). It is due to the restriction of carbohydrates and fats that weight loss is achieved. Complex carbohydrates, having low glycemic index, saturate slowly and do not provoke sharp surges in sugar in the blood, production decreases insulinand hunger for a long time does not bother a person.

Depending on the purpose, a combination of an individual weekly nutrition plan is formed from the groups of products listed. Thanks to this "designer", you can make a diet to normalize weight and maintain it at the achieved level, and thus develop the right eating habits.

A single serving of food in volume should be 3 fists - hence the name of the diet. For example, for lunch, you can take one serving (one fist) of protein food (meat, fish, rabbit) and two servings of vegetables (two fists). Snacks contain 3 servings of fruit. You need to eat five times a day - this diet "spurs" metabolism.

This technique allows you to:

  • gradually reduce weight;
  • to maintain it at the achieved level;
  • plan a diet, not counting calories, but observing the amount of servings.
  • wean from sweet, at least significantly reduce cravings for it.

A feature of this diet for weight loss is the creation of fluctuations in the caloric content of the diet during the week: more satisfying days "unwind" the metabolism, and more severe days help to lose weight. The author called these tricks "zigzag plus" and "zigzag minus." In “zigzag-plus” you can add to the diet an additional portion of the prohibited product (cake, pastries) or replace one of the servings with your favorite dish.

A weekly diet aimed at losing weight looks like this: Monday is the fasting day ("zigzag minus"), then 3 days of low-calorie days, Friday - supporting, Saturday - "zigzag plus" and Sunday - supporting. Such a diet will not slow down the metabolism and does not reduce the effectiveness of the diet. At the stage of maintaining weight, the alternation of diets is built in a different way: low-calorie, three supporting, "zigzag plus" and two days of supporting diet.

Fasting day ("zigzag minus") - this does not mean hunger. On this day, you can eat two eggs and two servings of vegetables for breakfast. The second breakfast consists of a serving of dairy products and two servings of fruit. Lunch - fish and two servings of vegetables. An afternoon snack is the same as lunch. Dinner - fish, two servings of vegetables.

Low calorie diet. For breakfast - a serving of tofu (2 eggs, chicken) and two servings of vegetables. Lunch and afternoon snack - 3 servings of fruit. Lunch - fish and 2 fists of vegetables. Dinner - a portion of seafood (soy meat, poultry, tofu) and 2 "fists" of vegetables.

A supporting diet is distinguished by adding a portion of legumes for breakfast to a protein dish and vegetables, and for bread - pita bread or pasta for lunch. The second difference is that during the days of the maintenance diet, meat is consumed for lunch, which has a higher calorie content than chicken and fish. Lunches, snacks and dinners do not differ from the diet for low-calorie meals.

In the zigzag-plus diet, the food of the supporting period is repeated, but breakfast can include cereal in addition to bean vegetables and a protein dish, and one meal can consist of pizza, a hamburger, a portion of potatoes, or a treat (piece of cake, sweet dessert or pastry) is added to lunch or dinner.

On the Internet you can find convenient tables representing the diet for a week.

Allowed Products

  • Beef, poultry, fish, rabbit, turkey, chicken and beef liver, low-fat pork is allowed. It is better to eat meat twice a week, the rest of the diet is given to fish, chicken meat and other protein products. Meat / fish / poultry is cooked boiled, stewed, grilled.
  • Cottage cheese, yogurt, kefir, low-fat cheeses, feta cheese.
  • Soy meat and tofu.
  • Eggs (whole, but better protein).
  • Bread with bran and whole grain.
  • Any fruits, vegetables and berries, limit only the use of grapes, bananas, potatoes and carrots.
  • Porridge: pearl barley, barley, buckwheat, oatmeal, healthy flour pasta, brown rice.
  • Legumes.
  • Raw vegetables. Dress salads with low-fat yogurt, olive oil in the amount of one teaspoon. Sour cream and mayonnaise for dressing can be used only once a week. Fresh and stewed, you can use cabbage, tomato, green beans, cucumber, pepper, cauliflower, greens, carrots, sorrel, beets, sea cabbage, green peas, canned corn, eggplant.
  • Mushrooms.
  • In moderation, seeds, nuts, seeds.
  • Water.
  • Tea / coffee without sugar.

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

legumes vegetables9,11,627,0168
greenery2,60,45,236
boiled peas6,00,09,060
zucchini0,60,34,624
broccoli3,00,45,228
Brussels sprouts4,80,08,043
cabbage1,20,22,016
watercress2,30,11,311
red bow1,40,09,142
onion1,40,010,441
carrot1,30,16,932
cucumbers0,80,12,815
olives0,810,76,3115
salad pepper1,30,05,327
arugula2,60,72,125
beet1,50,18,840
celery0,90,12,112
tomatoes0,60,24,220
dill2,50,56,338
garlic6,50,529,9143

Fruits

grapefruit0,70,26,529
pears0,40,310,942
melon0,60,37,433
mango0,50,311,567
sweet and sour apples0,50,512,359

Berries

currant1,00,47,543

Mushrooms

mushrooms3,52,02,530

Cereals and cereals

buckwheat groats (kernel)12,63,362,1313
pearl barley9,31,173,7320
brown rice7,41,872,9337

Bakery products

whole grain bread10,12,357,1295

Milk products

kefir 1%2,81,04,040

Cheeses and cottage cheese

cottage cheese 0.6% (low fat)18,00,61,888

Meat products

lean beef22,27,10,0158
veal19,71,20,090
rabbit21,08,00,0156

Bird

boiled chicken breast29,81,80,5137
steamed chicken breast23,61,90,0113
boiled chicken30,43,50,0153
turkey19,20,70,084

Eggs

hard boiled chicken eggs12,911,60,8160

Fish and seafood

boiled fish17,35,00,0116
squid21,22,82,0122
shrimp22,01,00,097
mussels9,11,50,050
sea ​​kale0,85,10,049
zander19,20,7-84
cod17,70,7-78
hake16,62,20,086
pike18,40,8-82

Oils and Fats

vegetable oil0,099,00,0899
linseed oil0,099,80,0898

Soft Drinks

mineral water0,00,00,0-
instant chicory0,10,02,811
green tea0,00,00,0-

Juices and compotes

rosehip juice0,10,017,670
* data are per 100 g of product

Fully or partially restricted products

  • Sugar, honey, confectionery.
  • Grilled meat.
  • Mayonnaise, sour cream.
  • Semi-finished products.
  • Products fried batter and breading.
  • Confectionery.
  • Sweet drinks.
  • Alcohol.
  • Sauces.
  • Smoked meats.
  • Limit salt when cooking.
  • Salted foods (fish, preserves, nuts, chips).

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

potatoes2,00,418,180
horseradish3,20,410,556

Fruits

bananas1,50,221,895
figs0,70,213,749

Berries

grape0,60,216,865

Nuts and dried fruits

raisins2,90,666,0264

Snacks

potato chips5,530,053,0520

Cereals and cereals

white rice6,70,778,9344

Flour and Pasta

pancakes6,112,326,0233
vareniki7,62,318,7155
dumplings11,912,429,0275

Bakery products

buns7,26,251,0317
wheat bread8,11,048,8242

Confectionery

jam0,30,263,0263
jam0,30,156,0238
candies4,319,867,5453
biscuits7,511,874,9417
cake3,822,647,0397
jam0,40,258,6233
dough7,91,450,6234
halva11,629,754,0523

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

seasonings7,01,926,0149
mustard5,76,422,0162
ginger1,80,815,880
mayonnaise2,467,03,9627
honey0,80,081,5329
sugar0,00,099,7398
vinegar0,00,05,020

Milk products

condensed milk7,28,556,0320

Cheeses and cottage cheese

processed amber cheese7,027,34,0289
cottage cheese 18% (fat)14,018,02,8232

Meat products

fat pork11,449,30,0489
pork fat1,492,80,0841
fat2,489,00,0797
bacon23,045,00,0500

Sausages

cooked sausage13,722,80,0260
smoked sausage28,227,50,0360
smoked sausage9,963,20,3608
sausages12,325,30,0277

Bird

smoked chicken27,58,20,0184
duck16,561,20,0346
goose16,133,30,0364

Fish and seafood

fried fish19,511,76,2206
salted fish19,22,00,0190
caviar36,010,20,0123
Red caviar32,015,00,0263
cod roe24,00,20,0115
canned fish17,52,00,088
semi-finished fish12,56,714,7209

Oils and Fats

butter0,582,50,8748
cream margarine0,582,00,0745
coconut oil0,099,90,0899
vegetable fat spread0,040,00,0360
animal fat0,099,70,0897
cod liver oil0,099,80,0898
cooking fat0,099,70,0897

Alcoholic beverages

dessert white wine 16%0,50,016,0153
vodka0,00,00,1235
cognac0,00,00,1239
liquor0,31,117,2242
beer0,30,04,642

Soft Drinks

cola0,00,010,442
pepsi0,00,08,738
sprite0,10,07,029
energy drink0,00,011,345
* data are per 100 g of product

Three Fist Diet Menu (Power Mode)

We give an example of a menu for an unloading, supporting and low-calorie diet. Do not forget that 1 portion in volume is equal to a fist. Approximately unloading diet is 1300-1400 calories, low-calorie 1600, and zigzag plus - 1800-2000 kcal.

Unloading

Breakfast
  • two boiled eggs;
  • two servings of vegetables.
Lunch
  • kefir or cheese;
  • two servings of fruit.
Dinner
  • boiled fish;
  • two servings of vegetables.
High tea
  • kefir or low-fat cheese;
  • two servings of fruit.
Dinner
  • steam fish;
  • two servings of fruit.

Low calorie

Breakfast
  • two boiled eggs (chicken);
  • two servings of vegetables.
Lunch
  • three servings of fruits and berries.
Dinner
  • boiled fish;
  • two servings of vegetables.
High tea
  • three servings of fruit.
Dinner
  • soy meat (seafood, chicken);
  • two servings of fruit.

Supporting

Breakfast
  • chicken;
  • portion of lentils;
  • portion of vegetables.
Lunch
  • three servings of fruits and berries.
Dinner
  • boiled meat;
  • portion of stewed mushrooms;
  • whole grain pasta.
High tea
  • three servings of fruit.
Dinner
  • fish;
  • two servings of vegetables.

Zigzag Plus

Breakfast
  • two eggs;
  • portion of beans;
  • a portion of buckwheat porridge.
Lunch
  • three servings of fruits and berries.
Dinner
  • boiled meat;
  • portion of vegetables;
  • bread (pita bread).
High tea
  • three servings of fruit.
Dinner
  • fish;
  • a portion of green salad;
  • favorite dessert.

Advantages and disadvantages

prosMinuses
  • A balanced diet that you can constantly adhere to.
  • Effective.
  • Not financially expensive.
  • Carried without hunger.
  • Cooking does not require a lot of time.
  • Perform continuously.
  • Weight is not reduced rapidly, so many are not satisfied.
  • It must be combined with physical activity.

 

Three Fist Diet Reviews and Results

The presented technique really helps to burn fat, and following it for several months, you can significantly reduce weight and improve body shape. Simple workouts are an essential part of the system. Power in the "swing" mode allows you not to get used to low-calorie food and constantly reduce weight.

Testimonials indicate that this power system has many fans, because it is really effective despite the fact that it is not rigid and difficult to implement. Within a month, you can lose 3-7 kg, depending on the initial weight.

  • "... First I wanted to take a piece of paper and a pen and make a ration, and then I found a table where everything is shown in the pictures that you can eat every day. At first it was difficult to navigate in the fists, but in three or four days everything returned to normal and then it was very easy. The diet is not hungry, varied, and the result is excellent. For half a year I dropped 15 kilograms. this is the diet after which I dialed back. I am holding on to my weight, only gaining a little during the winter. But I’ll quickly lose this small gain, returning for two weeks to the weight loss program".
  • "... I liked that there is no strict diet - you can include the available products and exclude unloved ones within a reasonable framework. Of course, you will have to think about the diet and make a list of products that you like for a week, choosing them from different columns, and vegetables and fruits by season. You can eat 5 times a day, so hunger is not felt. Enough protein, and protein nutrition saturates well. And most importantly - once a week you can eat a cake, pie or pizza. This system does not limit trips to cafes or restaurants. You can order fish or grilled meat and a portion of salad. Do not drink wine. From the end of the second week, weight began to leave, habits really changed: cravings for sweets decreased significantly and did not draw on chips, pastries and hamburgers. For the first month I lost 4 kg, for the second 2 kg. Then the summer came - it began to move more (cottage, garden), the heat and did not really want to eat. For the first summer month, another 4 kg was consumed. So, for three months it turned out minus 10 kg".

Diet price

Diet includes inexpensive foods. The cost of a weekly meal varies from 1600 to 1800 rubles.

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