Daily menu for the first stage of Agatston’s “presidential diet”. Rules for losing weight on the presidential diet Repeating the presidential diet

Chapter 5 The best recipes for the Presidential Diet White okroshka Required: 500 gr. meat or sausage, 100 gr. radishes, 3 cucumbers, 2 boiled eggs, greens, 0.5 l. kefir, mustard, salt to taste. Preparation. You need to cut meat or sausage, radish, cucumber, green onions, dill, a couple of boiled eggs.

Sample menu of the Kremlin diet Week 1 MONDAY BreakfastCheese – 100 g – 1 cu. e. Fried egg of 4 eggs with ham – 2 cu. e.Coffee, tea without sugar – 0.00. e.LunchSquid salad with olives – 100 g – 3 cu. e.Pike perch fillet baked with mushrooms – 150 g – 1 c. e.Tea without sugar – 0.00.

Today, one of the most delicious, healthy, and most importantly effective diets is considered to be the unique development of the American cardiologist Arthur Agatston. Most often, this diet can be found under another name - the “South Beach Diet”. But after the Clinton family became its fans, a second name was strictly assigned to the diet - Presidential.

The diet has proven itself not only as an excellent means of losing excess weight, but also as a prevention of heart disease. You can evaluate its effectiveness by looking at Hillary and Bill, who have become prettier recently.

It is important to note that the presidential diet is for life. However, following a diet will not make your life tasteless and bland. The diet is very varied; you only need to avoid sugars and some types of fats. For a smooth transition to the new menu, the diet requires two weeks of preparation - this is phase 1 of the presidential diet, which guarantees getting rid of 3-6 kilograms of fat. During this period, restructuring occurs, the body weans the constant supply of sugar, and the addiction goes away.

It is very difficult to adapt the presidential diet to the Russian market due to restrictions on products, but it is possible. For example, purchasing low-fat varieties of cheese in the West is not difficult, but in Russia they have to be replaced with low-fat cottage cheese.

In the first phase, you only need to give up sweets and all sugar-containing products (ice cream, cakes). It is necessary to carefully study the composition of products in stores and exclude everything that contains code names for sugars:

• glucose syrup;
• sucrose ;
• glucose ;
• fructose.

The first phase prohibits the consumption of any alcohol-containing drinks (even weak and bitter ones). All cereals, potatoes, flour, bread and pasta are prohibited. You should not eat starch-containing ready-made meals. Fatty foods are taboo.

After the first phase, you can return to many of the above foods, but the first two weeks of the presidential diet require a complete abandonment of them. You may not even notice these strict restrictions, because... six meals a day are provided from a variety of products.

Varieties

The first phase lasts 2 weeks, and can be extended for another week if necessary. During this period you need to eat with the same frequency as before, however, you can add different goodies (fruits, cereals, bread, good wine, etc.). New products should be introduced gradually.

In the second phase, you can eat porridge, but not everything in a row. It is better to give preference to rolled oats and buckwheat porridge, and it is strongly recommended to avoid instant porridges.

Semolina porridge is prohibited, and potatoes and rice can only be consumed as an exception. A serving of any product should not exceed 150 grams in ready-made form.

A similar approach applies to bread products. Coarse and whole grain varieties are allowed, but products made from regular flour and premium flour are prohibited. Starch and sugar are prohibited; it is recommended to limit salt intake.

The menu should include fruits and berries every day, despite their high fructose content. It is recommended to dilute juices with water. It is better to limit the water regime to drinking plain water and tea. Among teas, it is better to give preference to green tea, and always without added sugar. On holidays you can drink a small amount of natural dry wine. Bitter beer is prohibited due to its high sugar content.

The third stage is a kind of nutrition program for life. Thanks to the new menu, you can maintain your weight and protect your heart and blood vessels. Meals become four times a day and contain virtually no prohibited foods. At this stage, after passing through the first and second phases, sugar loses its taste value for you, which eliminates cravings for sweets.

Among baked goods, preference is best given to products made from wholemeal flour with the addition of cereals and bran. Meals should still be low in animal fats. It is not recommended to eat ready-made meals or semi-finished products (sausages, dumplings, etc.). Salt can be added to dishes, but in moderation. You need to drink as much water as your body requires. Sugar is still banned, but sweeteners are allowed.

Indications

This nutrition system allows you to keep your weight in a comfortable range for you. All organs and systems will function at the proper level: thinking will be clear, blood vessels will be clean and free, the heart will be rhythmic, the liver and pancreas will be free of slagging and congestion.

This effect is achieved through minimal consumption of easily digestible carbohydrates and harmful fats, as well as through the consumption of foods that are healthy for the body. Fish enriches the body with omega-3-saturated acids; berries, fruits and vegetables - minerals and beneficial microelements.

Authorized Products

You can eat lean meats, turkey, chicken breast, and fish. You can boil or steam the meat, but just don’t fry it. It is allowed to eat low-fat cheeses, eggs, nuts and cottage cheese.

Greens and vegetables are unlimited in quantity. Salads can be seasoned not only with olive oil, but also with sunflower oil. All dairy products must be strictly low-fat. You need to prepare the dishes yourself; public catering is unlikely to take care of your health.

Table of permitted products

Fully or partially limited products

All sweets (sweets, ice cream, cakes, etc.) and all sugar-containing products are prohibited.

It is worth paying attention to the composition of industrial products, focusing on hidden sugars (fructose, dextrose, sucrose, glucose syrup). For two weeks you should not eat berries, fruits and juices from them due to their high fructose content.

It is necessary to exclude all alcohol-containing drinks and products made from potatoes, flour, and cereals (including pasta and bakery products). Fatty foods are prohibited.

Table of prohibited products

Menu (Meal Schedule)

Sample menu for the week

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Recipes

Summer salad of parsley and green onions

Main components:

• a bunch of parsley (2 pcs.);
• green onions (4-5 stalks);
• salt (to taste);
• vegetable oil;
• lemon (1 pc.).

Peel the green onions, sort out the parsley, rinse well, chop finely, add salt to taste and let steep for 10 minutes. Peel and pit the lemon, cut into small pieces and season everything with vegetable oil, thoroughly mixing the resulting salad. Serve with cold boiled fish or meat.

In case of failure

Disruptions are unacceptable, because The presidential diet is a kind of lifestyle. If a breakdown occurs, then most likely you are not mentally ready to switch to a new, lifelong diet. When you are ready, feel free to start with the first stage of the presidential diet.

Quitting the diet

There is no way out of the presidential diet, because... it is designed to last a lifetime.

Contraindications

The diet has virtually no contraindications; only in the presence of serious illnesses is it recommended to abstain from the proposed diet.

For children

The Presidential Diet is intended for people over 18 years of age.

During pregnancy and lactation

There is no point in starting the presidential diet at the right time. If the presented diet has already become your way of life, then continue it. The situation is similar with breastfeeding.

Advantages and disadvantages

Important Terms

When preparing dishes yourself, it is important to remember all the restrictions and prohibitions: use flour and potatoes as rarely as possible, and also limit carrots and beets due to their high sugar content.

If possible, it is better to avoid noodles and cereals. You cannot add ready-made seasonings or bouillon cubes. First courses should not be too fatty; it will be better if they are vegetarian or fish with the addition of mushrooms, vegetables and herbs.

Soups must be low-fat; to do this, after cooking, place the pan in the refrigerator, and then remove the harmful fats that have frozen on top in the form of a film.

The presidential diet will be more effective if you additionally load yourself with physical exercise, gymnastics, and cardio training. Gradually, this diet and lifestyle will become familiar to you.

Today, the presidential diet is one of the highly effective methods of combating extra pounds. This diet will eliminate the problem of excess body weight, improve overall health, and strengthen the immune system. Weight loss will occur gradually, which will not allow the kilograms to return again. Many foods are prohibited, but the menu is designed in such a way that there is no feeling of hunger.

General information about the Presidential Diet

American cardiologist Arthur Agatson in the 90s developed a nutrition program that became known as the South Beach diet. This diet has become very popular. Many were happy to choose a diet of foods rich in substances beneficial to the body. After a while, when the Clinton family became seriously interested in it, the diet became known as the presidential diet. Many adherents of this diet claim that with minimal effort you can lose up to 6 kilograms in a couple of weeks.

The essence of the presidential diet is to limit carbohydrate foods and consume protein. Having felt a lack of carbohydrates, the body begins to obtain them from fat deposits. The nutrition system helps keep your weight in the desired range. At the same time, all systems of the human body function normally. The Presidential Diet is a complete diet that helps prevent atherosclerotic vascular lesions. The menu is designed to reduce the stress on the cardiovascular system of an overweight person.

Dr. Agatston recommends not reducing the amount of food consumed, but only paying attention to the quality of food. The dietary system leads to gradual weight loss. In the first two weeks, it takes from 3 to 6 kg. This may be due to the maximum consumption of foods that are healthy for humans and the minimization of easily digestible carbohydrates. The basis is seafood, it is recommended to include shrimp, squid, seaweed, fish: pike perch, salmon, flounder. If the result obtained is not satisfactory, you can continue the established diet.

Phases of the Presidential Diet

The Agatston diet is based on a three-phase nutrition system. Breakdowns are strictly forbidden. In order for such nutrition to become part of your usual lifestyle, it is important to find good motivation. It is necessary to completely exclude pasta and cereals from the diet, and limit the consumption of potatoes and flour as much as possible. All soups must be low-fat. To remove unnecessary fat from a dish, place the pan with the prepared food in the refrigerator or wait until the dish has cooled. After this, all fats frozen on the surface can be removed with a spoon.

First phase

The preparatory or first phase lasts two weeks. Meals are regular, split six times a day. This is the main stage of weight loss, the result of which is weight loss up to 6 kilograms. Be sure to exclude the following products from the menu:

• fatty cheeses, milk, yogurt;
• confectionery, flour products, semi-finished products;
• fat meat;
• carrots, corn, potatoes;
• berries, fruits, cereals.

The menu for the first and second weeks is the same. The diet for the first week according to the presidential method of losing weight is as follows. Monday:

• breakfast – tomato juice, 1 egg, a piece of boiled steamed veal;
• lunch – a portion of low-fat cottage cheese with tomato and parsley;
• lunch – boiled chicken with ground walnuts, garlic, watercress;
• afternoon snack – a portion of low-fat cottage cheese with tomato, cucumber, dill, olive oil;
• dinner – steamed broccoli with flounder, vegetable salad;
• 2nd dinner – cottage cheese with lemon zest.

For the next three days, you need to eat the same foods for dinner as on the first day. The menu is:

Dinner the following days is the same. Low-fat cottage cheese is also used. Sample menu:

Second phase

The task of the second phase is to consolidate the obtained result. The duration of this stage is a couple of weeks. Semolina and starch-containing products are still prohibited; dry wine is allowed for alcohol, but beer is not allowed. Gradually you need to introduce:

• rolled oats, brown rice, buckwheat;
• low-fat dairy products;
• berries and fruits (except bananas, watermelon);
• some potatoes;
• whole grain bread no more than 150 g;
• durum wheat pasta.

• breakfast - porridge from permitted cereals with fruits, dried fruits, toast, egg, tea;
• lunch – 100 g of berries, 1 fruit, a glass of kefir or 100 g of cottage cheese;
• lunch – soup with meat, 1 glass of natural juice, vegetables in any form;
• afternoon snack – yogurt with cereals;
• dinner - boiled salmon or any seafood, garnish - vegetables, pasta;
• 2nd dinner – any citrus fruits.

Third phase

The main goal of the third phase is to comply with the healthy eating rules of the first two stages. The important thing is that by this time sugar has lost its importance, due to which the dependence on sweets is minimal. Meals go into four meals a day, there are practically no prohibited foods. Bread products are selected from wholemeal flour; you should not overuse semi-finished products; dishes are still prepared with a minimum amount of fat. It is recommended to exclude sweet products and baked goods.

Benefits of the Presidential Diet

Like any diet, the presidential diet has its pros and cons. The advantages of this method of losing weight include:

• weight loss and consolidation of the results;
• increasing immunity, improving health;
• varied menu;
• lack of hunger, regular meals;
• reduction of blood sugar and cholesterol;
• prevention of atherosclerosis;
• developing self-discipline.

Flaws

The presidential diet has a number of contraindications and disadvantages. The main one is the risk of exacerbation of hidden diseases of the liver, kidneys, stomach, and blood vessels. The diet is contraindicated during pregnancy and lactation, children and adolescents under eighteen years of age. The disadvantages include:

• high risk of failure;
• complete rejection of sugar and animal fats;
• not very fast weight loss.

Video

The Presidential Diet is one of the most healthy, effective and delicious programs used for weight loss. Follow it to lose weight, improve your health and restore your metabolism. The power supply system consists of several phases and has a total duration of one month. As a result, your well-being will noticeably improve and your health will improve. What's what, how to lose weight correctly and what kind of results you can get in the end, further.

The author of the presidential diet is Dr. Agatston, a famous American nutritionist. It is to him that we must owe a menu for tasty and, no less important, effective weight loss, which the Clintons themselves adhere to. Sometimes the diet is also called the beach diet.

There are several reasons for the popularity of the presidential menu - it helps to lose weight, has a powerful healing effect on the body, protects blood vessels, the heart, and other internal organs. Please note that the system is “general life”, that is, to achieve lasting results it will be necessary or simply very desirable to follow it constantly (minor adjustments and concessions are allowed in the future). The main advantages of the beach diet:

1. A varied, tasty diet;
2. Slow but sure and lasting weight loss without compromising health;
3. Flexible diet;
4. Lack of acute hunger;
5. Decrease in cholesterol and insulin levels in the blood.

Contraindications are minimal - you cannot eat according to the method only if you have serious health problems, especially in the acute stage. The achieved results, subject to changes in taste habits, can be maintained for a long time in the future.

Basic principles

The presidential diet does not involve radical menu restrictions, so it is considered a correct and healthy diet. The body will receive all the necessary nutrients, and in balanced quantities. You won’t feel severe hunger, although you can’t eat everything.

The menu is based on seafood, fish, and meat. The diet itself consists of three stages, the weight will go away gradually - in the first couple of weeks there are main plummets, then they decrease. You can go on a diet until the desired result is achieved, that is, longer than a month. Your health will be normal, your level of vigor will also be normal, although for gourmets the diet may be rather meager.

Doctors and nutritionists consider the presidential diet one of the best. It is balanced, correct, healthy, and does not cause metabolic stress. Calorie intake decreases smoothly, which also greatly simplifies the process of losing weight. The main disadvantage (not for everyone, but still) of the diet is that if, after finishing it, you start eating as you ate before, the kilograms will come back. But if you make the menu the basis of your diet, lifestyle, you can avoid many problems and sudden weight gain.

The list of contraindications for the balanced presidential diet is minimal, but still it should not be followed in the following cases:

• Pregnancy, feeding;
• Children, old age;
• Diseases in the acute stage;

• Allergy to seafood;
• Impaired purine metabolism;
• Gout.

Some pregnant women like the presidential menu and do not have a negative impact on their well-being. Still, it would be better to consult a doctor first.

The Presidential Diet consists of three stages, the duration of the course depends on your patience and desire, although on average it is about a month. The first stage is always 2 weeks; there are no strict restrictions on the second and third.

There is also no clear menu that needs to be followed without violations or sidesteps. There is a list of products - from it you choose those that you plan to consume, and do not exceed the serving sizes.

There are three phases in the presidential menu, as we wrote above. This:

1. Two-week first, during which you can lose up to 7 kg. This stage is considered the most stringent and is aimed at restoring metabolism. Gradually, your addiction to sweets will go away, and you will begin to eat right. You will have to choose your products wisely. All hidden and obvious sugars are prohibited; fats and carbohydrates will have to be limited. You will have to give up cereals, fruits, potatoes, corn, other orange, yellow, red vegetables, flour, alcohol, and dairy products altogether. Many of these strict taboos only apply during the first phase - in the second and third phases, favorite foods can be amnestied. Leaf salads, other greens, and permitted vegetables are consumed unlimitedly. You will also bet on low-fat meats, fish, cottage cheese and other fermented milk. Dress salads with olive oil and lemon juice. It is advisable to bake, boil, stew, or steam products. Meals per day – 6.
2. During the second phase, you will need to eat frequently. Return bread (but not much - 1-2 slices), cereals, fruits, good wine. In this case, the weight per week should be no less than 0.5-1 kg - if this figure is not there, you have relaxed too much, and you will have to return to the first phase again.
3. Phase 3 is not needed for weight loss, but for consolidating results, getting full pleasure from a new diet and a healthy lifestyle. It will be enough to eat 4 times, white rice, wheat bread, pasta, potatoes, cakes, cookies are still prohibited, but it will be much easier to do without them. Porridge – only whole grains (not “parched”), bread can be consumed, but not during every meal, the amount of salt will need to be limited. It is useful to drink juices, mineral water, herbal infusions, and green tea. Wine without fanaticism is also welcome, the main thing is to drink high-quality, dry drinks up to three times a week.

We remind you that there are no strict restrictions in terms of the menu - you can use any of the permitted products. You will eat approximately as follows. Of course, you can’t eat everything at once; choose 2-3 items. If you are not satisfied with weight loss, then you are eating too much and you need to reduce your overall caloric intake.

• Breakfast options – eggs, tea, coffee, tomato juice, fillet;

• Lunch – cottage cheese or cheese, the portion should be modest;
• Lunch - salads with restrictions (tomatoes, cucumbers are best, you can make Caesar, but without croutons), meat, fish, vegetables;
• Afternoon snack stew, vegetables, mushrooms, cottage cheese;
• Dinner – fish, meat, salads, vegetables;
• Before bed – a little low-fat cottage cheese.

Second phase

• Breakfast may include kefir, coffee, apple, pear, milk, orange, oatmeal, tomato juice, egg, slice of bread;
• Lunch – salad, fish, meat, bread, soup;
• Afternoon snack – salad, cottage cheese, pear, yogurt, cheese, apple, nuts, cottage cheese;
• Dinner – fish, vegetables, salad, chicken, bread;

• Before bed – berries, cottage cheese, apple, dark chocolate.

We remind you that you should not overeat, otherwise you simply will not lose weight.

Third phase

• Breakfast - coffee, nuts, egg, oatmeal, bread, omelet, yogurt, berries, zucchini pancakes;
• Lunch – soup, meat, bread, tomatoes, salad, melon, ham;

• Dinner – fish, vegetables, salad, meat, potatoes;
• Before bed – kefir, berries, nuts.