Simple diet "Saucer": description, menu for the week, as well as reviews and results of those who have lost weight. Nutrition system for weight loss "Saucer" Basic rules and stages of the diet

When Maya Plisetskaya was asked what diet is the best, the legendary ballerina replied: “You need to eat less.” It seems that the creators of the saucer diet are of the same opinion. The diet gained its popularity a few years ago, when such stars as Laima Vaikule, Natalya Koroleva and Ksenia Sobchak lost weight with it. Then it turned out that with the help of the Saucer diet, Hollywood stars have long been slimming.

What is a diet? Often, this is a long list of prohibited foods, calorie counting, a strict diet and a bland menu. There are no restrictions and prohibitions in the "Saucer" diet, eat whatever you want, there is only one rule: at one meal you can eat a portion that fits in an ordinary tea saucer. Meals - 4 times a day. The diet lasts one to two weeks, but most of those who maintain this period extend the diet for a longer time. If you want to eat a bun, you can do it, but remember that it must be a piece that will fit in a saucer. And talk about the fact that the whole bun fits in a saucer is inappropriate. In a saucer and a meter stick of sausage will fit if you put it vertically, and a bunch of sandwiches in a slide, if desired.

There is a very similar to the "Saucer" diet "5 tablespoons". It is not difficult to guess that the serving in this diet is 5 tablespoons without a slide. That's about the amount you should be counting on.

Diet "Saucer" many nutritionists refuse to call the diet as such. Rather, it is an adaptation of the body to normal portions. The psychological side of the diet is that, although the portions become small, there are no special restrictions on the menu. Most people find it difficult to stick to a diet precisely because of their gastronomic habits - not because they need to eat less, but because a person cannot imagine life without a chocolate bar before bed. In this diet, this option is quite acceptable. You can eat chocolate. But only the piece that will fit on the saucer and will not peek over the edges. You can do it overnight. But only if you are ready to replace chocolate with your 4th meal - dinner.

Despite the fact that there are no restrictions on the diet, nutritionists have still developed a few tips in order to make this diet more effective:

Avoid fast food and convenience foods.

Eliminate margarine, spread and mayonnaise from the diet, season salads and other dishes with grape or olive oil.

Replace bread with crispbread.

Don't take long breaks between meals.

Distribute all 4 meals evenly: for example, breakfast at 8:00, lunch at 12:00, afternoon tea at 16:00 and dinner at 19:00.

Drink as much fermented milk products as possible: kefir, fermented baked milk, yogurt, eat a plate of cottage cheese several times a week, which will not be taken into account in the diet - this is how you replenish calcium in the body.

Comparing the volumes eaten, adjust the amount of fluid you drink per day.

You can drink almost all drinks during the "Saucer" diet, but the emphasis should be on herbal teas, green tea and fermented milk products. If you want to sweeten a drink, it is better to use not sugar, but fructose or sugar substitutes.

Following the "Saucer" diet, it is allowed to drink a protein shake once or twice a week - this will not allow muscle tissue to "sag". Just like with any other diet, during this period you need to make sure that the body fully receives all the nutrients, so take a good vitamin and mineral complex.

Eat as much fiber as possible, but do not ignore protein foods. With such portions, it is quite difficult to maintain a normal balance of proteins and fats, therefore, once a day, one of the meals should be completely meat.

If you have never been friends with sports, then you need to make time for physical activity. If you are actively involved in sports, it is worth reducing the load during the diet. Ideally, with the "Saucer" diet, you need to do exercises in the morning and take walks every day.

Pros and cons of the saucer diet

As mentioned above, it is not difficult psychologically to endure this diet due to the fact that there are no gastronomic prohibitions in it. Therefore, the probability of failure is quite small. Returning to the usual rhythm of nutrition, those who have lost weight on the "Saucer" diet often cease to feel the need to overload the stomach - during the diet, the body is used to small portions. This helps to keep a good result and stay in shape.

Usually, stress for the body is not only the diet itself (a sharp change in the usual diet), but also the exit from it (no less abrupt return to the previous regimen). The advantage of the "Saucer" diet can be called the fact that it is very sparing in this regard. Just for some period, the number of servings is reduced, and then gradually increases.

With all the pros of the diet, unfortunately, it has more cons.

The fact is that if you weigh 60 kilograms and want to lose weight to 55, then there should be no particular problems. But it is a completely different matter if a person is obese. In this case, 4 saucers a day can be a serious test.

Despite the fact that many sit on this diet for more than the prescribed 2 weeks, this is not the wisest decision, as digestion and peristalsis can suffer. And, of course, before you go on a diet "Saucer", you need to consult with a specialist. Like any other low-calorie diet, it has a lot of health contraindications.

The saucer diet isn't perfect. Like most existing diets. If you liked the diet, but there are controversial points in it for you, you can always correctly correct them.
For example, like this:

If you constantly feel hungry from 4 saucers a day, increase them to 5-6, then, when the body gets used to such a portion, gradually reduce the amount to the prescribed 4.

Vegetables and fruits are good for the body, but they do not always fit in a saucer. At one of the meals, you can replace the saucer with an ordinary small plate, but only on condition that the plate contains nothing but fresh or steamed vegetables. Once every few days, vegetables can be replaced with fruits and berries.

The diet does not prohibit sweets, but within reasonable limits. If you have a sweet tooth, instead of regularly eating a saucer of dessert at one of your meals, it’s better to make sweetness a prize for yourself. For example, if you do not eat anything sweet from Monday to Friday, then on Saturday you are entitled to five chocolates.

Almost any diet is the basis that will help you create your individual nutrition plan. Diet "Saucer" can safely be called one of these foundations.

The method of losing weight is justified from a psychological point of view. The sight of a small but full plate deceives the brain - as a result, the body does not feel deprived. A feature of the Saucer Diet is the formation of new healthy eating habits and the rejection of additional food intake. Overeating is the main cause of weight gain, to change this one serving of food should not exceed the size of two fists of a person.

This method allows you not to count the calorie content of products, gradually reducing weight, without harm to health. Diet helps to get rid of bad eating habits. You can treat yourself to your favorite foods, but in small quantities and no more than 1-2 times a week. When eating small portions of food, the saturation of energy and nutrients for the body will be the same, and the number of calories will be less.

When eating food in small portions, you can not only satisfy your appetite, but also prevent the extra kilocalories from being stored in body fat. If the number of calories consumed decreases, then the body will begin to use fat reserves, which contributes to getting rid of excess weight. You can not refuse your favorite dishes, but simply reduce the portion and frequency of consumption. You can stick to a diet for an unlimited time, in one week you can lose up to 5 extra pounds, in a month you can get rid of the habit of overeating.

Rules and stages of the diet

Having decided to stick to the Saucer diet, it is important to follow the following rules:

1. Fractional nutrition involves eating in small portions, but often. The number of meals - 4 per day, dinner - 4 hours before bedtime. At first, you can increase the number of meals to 6, and then gradually reduce to 4.
2. You need to eat from a small tea saucer with a diameter of 10 cm, it should be completely filled with food, but without a slide.
3. A portion of liquid dishes, soup, is 250 ml.
4. It is recommended to drink plenty of water - at least 2 liters per day.
5. Snacking between meals is not recommended.
6. You can eat almost everything, including flour, sweet and fried, the main thing is that it fits in a saucer.

To achieve a positive result in a short period of time, harmful foods are excluded from the diet:

• semi-finished products;
• fast food;
• alcohol;
• sweet carbonated drinks;
• mayonnaise and more.

Products worth paying attention to, i.e. add to your menu:

• vegetables in any form;
• dairy products;
• cereals;
• lean meat and fish;
• fruits and other foods rich in fiber.

The weight loss technique consists of two stages:

1. It consists in the need to get used to small portions. The stage can last 7-14 days. At this time, it is allowed to eat the usual food.
2. Implies the transition to proper nutrition. The diet should contain recommended foods, without junk food. The duration of the stage depends on the desired result. Stick to the diet until the weight returns to normal.

In order to achieve results in the shortest possible time, it is necessary to pay attention to sports, but the intensity of the loads should be limited. It is recommended to do morning exercises and jogging in the fresh air. For intense regular workouts in the gym, the amount of calories consumed may not be enough, so the portion of food must be selected individually.

Advantages and disadvantages

The saucer diet is an effective way to lose weight, the advantages of the technique include:

1. In seven days, you can get rid of 3-5 kg ​​of excess weight.
2. The technique contributes to the gradual addiction to a healthy fractional diet.
3. The absence of product bans helps prevent relapses.
4. There is no need to count calories consumed.
5. Smooth weight loss is harmless to the body, so after leaving the diet, kilograms will not return.
6. Does not require financial costs, tk. common foods are used.
7. The diet is balanced, therefore it is allowed for long-term use.

At the initial stage of the diet, it is difficult to get used to small portions, which can cause a strong feeling of hunger, irritability, and weakness. After a few days, the body will be able to adapt to new conditions. The person who is losing weight is responsible for the balance of the diet, so more vegetables should be included in the menu. The diet is not recommended for pregnant and lactating women, people suffering from gastrointestinal disorders.

Diet Menu Saucer

There is no strict menu in the Saucer diet. It is allowed to replace products with similar ones, for example, tomato - pepper, rabbit meat - chicken, cottage cheese - cheese. It is not forbidden to eat your favorite goodies 1-2 times a week. 4 hours before bedtime, the last meal, but if the feeling of hunger is strong, then you can drink a glass of low-fat kefir or yogurt. If 4 meals are not enough, then you can make the 5th - lunch. A sample menu for a week, a portion should fit on a saucer:

Video

For many people, food is one of the main, and for some, almost the only pleasure in life. Therefore, in search of joy, they eat everywhere and always, regardless of the feeling of hunger. As a result, extra pounds are not long in coming. They come and begin to poison the lives of gluttons, rewarding them with guilt for incontinence and health problems associated with being overweight. In general, sooner or later, lovers of delicious food understand that the problem of body fat needs to be addressed. But what if you don’t want to give up delicacies, but you need to defeat excess weight. For such gourmets, a special diet called "Saucer" was invented.

How the diet works

The essence of the diet is already clear from its name. You can eat almost everything, but a little bit. The main rule: the portion size should fit on one saucer. Thus, a person seems to be misleading himself: it seems that the plate is full, and the products on it are loved and well known, but he will eat two or even three times less than usual. But this illusion of deception will only work if the losing weight adheres to other rules of the Saucer Diet:

• Let there be little food, but the meals themselves should be at least four or five, so that you can neutralize the feeling of hunger in time. Eat your last meal three to four hours before bed.
• The saucer should be of reasonable size: it would be foolish to think that your weight will change downwards if you call a plate 20 cm in diameter a saucer. No, your saucer should be about 10 centimeters.
• A portion of food should also be reasonable, so there is no need to build picturesque edible mountains on a saucer on the principle of "everything that fits is mine." Measure out a portion in tablespoons: counted four or five spoons - that's it, you can't go any further. Or rather, it is possible, but we are losing weight, and we are not being deceived, right? Therefore, down with slyness and long live willpower.
• Pay attention to the quality of the food as well. Yes, you have the right to fit anything on a saucer, but if your meal is limited to a piece of cake, or a hamburger, or an infinitely tasty, but such a harmful bun, even if it does not go beyond your dishes, then you will do yourself a disservice . When choosing food rich in fast carbohydrates, you will remain hungry and break into unnecessary snacks.
• Refrain from sauces and everything that you spread on bread: mayonnaise, butter and other additives will be superfluous. Bread, by the way, too.

However, there are positive points in the rules of the Saucer diet:

• Stock up on lettuce and carrots: you will gnaw at bouts of hunger. And in general, do not forget about raw or steamed vegetables: they can be eaten in any quantity, regardless of the size of the plate.
• Drink water, but only not carbonated and not sweet. Two liters a day should be your norm. And if you prefer tea or coffee, then brew them without sugar.
• Make friends with dairy products. Cottage cheese diluted with kefir is a wonderful light breakfast or afternoon snack. And just 1% kefir, drunk before bedtime, will save you from hungry insomnia.
• Do not ignore soups, preferably in the form of mashed potatoes: there are few calories from them, but they give an unconditional feeling of satiety.

So, do not skip meals, do not allow long breaks between them, do not choose junk food - and you will be happy in the form of lost kilograms.

How to make a menu

The Saucer diet does not have a menu as such. In fact, many nutrition experts do not even consider the "Saucer" as a diet. According to experts, this is just a special approach to nutrition, which provides for restrictions not in the composition of products, but in their quantity. But disputes between nutritionists are not fundamental to us. Our task is to learn to live with less food. Therefore, it is still necessary to draw up a grocery plan for the week. Let it be exemplary and variable, the main thing is that we will eat often, but fully.

Here's what you can put on your saucer.

Monday:

• Boiled egg, tea.
• Yogurt is low-fat without additives and flavorings.
• Boiled meat with vegetables in proportions 1:1.
• Apple.
• Fish with green salad.

• Low-fat cottage cheese.
• Vegetable portion: carrot, boiled cauliflower, lettuce.
• Fish with vegetables.
• Fruit salad.
• Boiled beef with tomatoes.

• Omelet with vegetables.
• fruit portion.
• Vegetable stew with mushrooms.
• Rye toast with lean ham.
• Chicken breast with salad.

• Oatmeal on the water with honey or fruit.
• Cottage cheese.
• Soup puree.
• Yogurt or kefir with fruit.
• Stewed beans with mushrooms.

• Rye toast with hard cheese and cucumber. Tea.
• Vegetable salad.
• Buckwheat with mushrooms.
• Fruit salad.
• Cottage cheese with cucumbers and tomatoes.

• Tea or coffee with toast and tomatoes.
• Apple.
• Chicken liver with vegetables.
• Vegetable salad.
• Boiled fish with herbs.

Sunday:

• Cottage cheese with berries or fruits.
• Hard cheese.
• Durum wheat noodles with chicken.
• Beets or carrots with cheese.
• Boiled meat with vegetables.

Before going to bed, as needed - a glass of kefir, fermented baked milk, yogurt or milk. We measure soups in glasses: 1 glass - 1 serving.

If you last a week, then lay the foundation for a good habit - eat little. As statistics show, few can boast of it. If you believe the official data of opinion polls, then every second Russian person is prone to overeating. Moreover, he does not just eat a lot, he literally overeats, each time stuffing into himself two and a half times more than his body needs, but at the same time he does not even know about it. And all because I'm used to large plates and unreasonably large portions.

What is good diet "Saucer"

Teaching yourself how to eat right for the long term is one of the main benefits of the Saucer Diet. But if we talk about its benefits for the present, then in this case, losing weight will have a lot of bonuses:

• eating with the "Saucer" is comfortable for the psyche: you do not have to be afraid of the sight of a half-empty plate, because you will always have it literally filled to the brim with food;
• your stomach will adapt to small amounts of food and will no longer require more than it should;
• you do not have to count calories, which will please many people who are not friendly with numbers, and those who do not have time to understand the composition of products;
• your menu, despite the reduction in food volumes, will still remain with you, so you will not have to worry about food restrictions;
• food is built according to the principle of a mosaic or puzzle: all dishes are interchangeable, if you don’t like something categorically, refuse and include the food that you like in the menu;
• you can also regulate the number of meals: if five meals a day is not enough for you, then make it seven times a day or eat every two hours, only in this case put not five spoons of food in a saucer, but three or even two;
• you can adhere to this principle of nutrition for as long as you like, at least for the rest of your life, it’s not for nothing that “Saucer” is not considered a real diet - it’s just food without frills, but with benefits for the body.

The result of your exposure may be the loss of several kilograms already during the first week. It all depends on your initial weight: the more it is, the more actively you will lose weight. On average, you can expect minus 3-4 kilograms in two weeks.

What is bad diet "Saucer"

Virtually nothing. Unless it will be difficult to immediately get used to smaller volumes. And the rest of the diet has almost no contraindications. Standard advice: do not get carried away with food restrictions for pregnant women, nursing mothers and people with problems in the gastrointestinal tract. But even with absolute health, consultation with a doctor before entering a diet will not be superfluous.

Note that both those who are losing weight and nutritionists leave mostly positive reviews about this diet. After all, there is nothing wrong with eating well, but at the same time not overeating.

Going on a diet is one of the hardest things to do. Before we start eating according to any scheme, we already imagine the pangs of hunger and tasteless, but healthy food. A diet called "Saucer" completely breaks these stereotypes. Its main principle is not a strict restriction on any foods or drinks, but on portion sizes.

This diet gained popularity not so long ago, it immediately became a real “star” in the West, many public figures and celebrities adhere to it, some, for example, Julia Roberts, took the nutrition system as a basis to always be in great shape.

The name of the diet speaks for itself. You can eat all your favorite foods, but only in such quantity that fits on a tea saucer. In Western countries, this principle of nutrition is called Saucer, which literally translates from English as a saucer.

The basis of this nutrition scheme is as old as all dietology - eat small portions, but often. This is useful not only for the figure, but also for health, since all the nutrients have time to be processed into energy, and not be deposited on the waist or legs. If you eat in large portions, then all the excess will go into a layer of fat.

Reasons for overeating

According to statistics, a modern person eats 180-210% more per day than he actually needs. The reason for this alarming situation lies in our habits, laid down at the genetic level. In ancient times, primitive people had to eat at least 4 kg of meat per day, excluding plant foods. It was necessary for the struggle for survival, hunting, wars and keeping warm. Despite such an impressive diet, no one suffered from obesity.

Why is it that modern people are increasingly thinking about how to lose weight? Everything is very simple - with the development of all kinds of technologies and an increase in the standard of living, our body no longer needs to use a large amount of energy. Consequently, the metabolic process slowed down. Now we do not need to fight for survival every minute and physically load ourselves, because we eat less than the primitive man, and get fatter more.

There are psychological reasons why people consume more food than they need:

• insomnia;
• stress;
• depression;
• boredom.

A diet that teaches you to eat small portions will be useful for those who have a habit of "rolling out" from the table, it will be the best option for losing weight and starting a healthy lifestyle.

Who is not suitable diet "Saucer"

Sitting on this diet is difficult only in the first days, while your body gets used to the new nutrition system. In the future, you can take it as a basis, and continue throughout life. Its goal is not to lose weight quickly, but to learn how to eat properly and consciously. In one week, you can lose 1-3 kg, depending on the initial weight. It is suitable for those who want to get in shape after a certain nutritional failure. This system is not suitable for people with a diagnosis of obesity.

Girls who like to try new food systems from time to time say that "Saucer" is an ideal option for those who are used to indulging themselves with various goodies. You can indulge in a piece of your favorite biscuit and other high-calorie dishes, but one condition remains - they must fit on a tea saucer.

According to statistics, from 60 to 80% of women who follow diets do not endure to the end precisely because of the strict restrictions on the menu, they cannot cope with the desire to enjoy their favorite dishes. The feeling of malnutrition and constant hunger causes a breakdown in only 16-20% of dieters.

How is weight loss on the "Saucer"

There are no strict time limits in this power system, in fact, as in everything else. There is only one rule in the diet - do not eat more than fits on a tea saucer. In the first two weeks, excess weight will not go away very quickly, because during this period the body is in a state of stress due to metabolic restructuring. The most interesting results await you from the beginning of the third week, during this period, fat deposits will simply melt before our eyes.

After you reach the required weight indicators, you are unlikely to want to eat in bowls or pans, as the body gets used to fractional nutrition, and all its indicators improve. Even if there will be failures in the power system from time to time, you will not rapidly recover.

Want to lose weight without limits? The Saucer Diet will help you lose weight comfortably, without giving up your favorite foods and counting calories! Get recommendations, menu options and lose weight with pleasure!

Among the many ways to lose weight that exist today, only a small number can be called completely safe. Unfortunately, the most popular are express diets that provide rapid weight loss, but at the same time cause significant damage to health, give a lot of side effects, are accompanied by a debilitating feeling of hunger and do not guarantee the preservation of the achieved result. It is possible to avoid such negative phenomena only with a competent approach to the normalization of body weight, on which one of the safest weight loss methods is based - the "Saucer" diet. It does not create stress for the body, since it does not impose significant restrictions on the composition of the diet and is tolerated quite comfortably.

essence

The principle of losing weight on the "Saucer" diet is to gradually reduce the size of a single meal to the volume of a tea saucer. Such a diet without proper preparation usually seems very difficult, but with the correct implementation of all the recommendations, you can easily get used to it and even follow it for many years. But it should be borne in mind that the main weight loss occurs during the first two weeks, and then body weight stabilizes. Therefore, this technique is designed for 14 days, and with further observance, it simply will not allow the lost kilograms to return back. This is very convincingly confirmed by numerous reviews of those who have lost weight in this way and their results with “before and after” photos.

The saucer diet is not considered a diet per se by most nutritionists. It does not have a long list of prohibited foods, a strict diet and calorie counting. You can eat whatever you want, but in compliance with the main rule: a single meal should be placed in a tea saucer. This is the positive psychological side of such weight loss. In most cases, dieting difficulties arise precisely because of the need to change your gastronomic habits and give up your favorite foods. In this method, this is not required - you can use everything, but only in such an amount that will fit in a saucer.

Despite the absence of restrictions, in order to make weight loss on the "Saucer" diet more effective, you must follow a few recommendations from nutritionists:

• eat 4 times a day at equal time intervals;
• give up fast food, convenience foods, other junk food containing empty calories;
• for dressing salads, use olive oil and grape vinegar or lemon juice instead of mayonnaise and other purchased sauces;
• replace bread with whole grain or other dietary breads;
• drink more fermented milk drinks (kefir, fermented baked milk, yogurt, yogurt), and also consume 300 g of cottage cheese 2-3 times a week, not including all this in the total diet;
• drink the required amount of useful fluid per day, determining it at the rate of 40 ml per 1 kg of weight.

Important! Using the saucer diet for weight loss, it is recommended to take a protein shake 2 times a week. It will help preserve muscle tissue and prevent sagging skin. Also during this period it is necessary to provide the body with all useful substances, taking a high-quality vitamin and mineral complex.

In addition, more fiber should be introduced into the diet, but protein foods should not be abandoned. To meet the body's need for proteins, one meal must be completely composed of a meat or fish dish.

Particular attention during weight loss on the "Saucer" diet is given to physical activity. And the rules here are very individual:

• for those who have never played sports, it is necessary to increase physical activity;
• those who actively train, on the contrary, reduce the load.

Ideally, during this period, you need to do morning exercises and take daily walks.

In addition to the above benefits, the positive aspects of this method of weight loss include:

• financial affordability and ease of use - no need to purchase any additional products or prepare diet meals, since the diet remains the same;
• proper weight loss - weight loss occurs slowly and steadily, without the negative consequences characteristic of fast express diets;
• long-term preservation of the result by reducing the size of the stomach and the formation of proper eating habits.

With all these advantages of using the "Saucer" diet for weight loss, this method also has a lot of disadvantages. The main disadvantage is the slow weight loss, which averages 300 g per day. In addition, such a diet can be comfortable to follow only if there is a small amount of extra pounds. For an obese person, limiting the daily amount of food to 4 saucers can be a serious test. It should also be borne in mind that with prolonged weight loss on the "Saucer" diet, digestive processes and intestinal motility may worsen due to a significant decrease in load due to the intake of a significantly reduced amount of food.

To reduce the negative impact of this nutritional technique, if necessary, you can use the following tips from nutritionists:

1. Before starting the course, it is necessary to carry out a preparatory stage, during which a single serving is limited to the size of a saucer, but their number can be 6-7 per day, with a gradual decrease in the number of meals to the prescribed four.
2. If vegetables as a whole do not fit well in a saucer, then when eating them, you can use a small bowl, but it should not contain anything other than raw or steamed vegetables.
3. Fruits are consumed according to the same principle, but not more than 2-3 times a week and, as a rule, instead of vegetable dishes.
4. If you really want sweets, then it is advisable to take it in the form of a prize for abstinence during the week, for example, allowing yourself half a chocolate bar or 5 chocolates on Sunday.

An important condition for this nutrition system is the correct choice of the place and form of eating. You only need to eat at the table, eliminating the effect of any distraction, such as a TV, book, laptop or phone. Such a psychological technique will allow you to focus on food, providing faster and longer saturation.

sample menu

Self-compilation of a menu for weight loss on the "Saucer" diet does not cause any difficulties. Its ingredients remain familiar products, from the list of which it is desirable to exclude only those that harm the figure. Primary in the diet should be raw vegetables, unsweetened fruits and animal proteins. During heat treatment, frying should be abandoned and, in general, the temperature effect on products should be minimized as much as possible in order to preserve the maximum amount of useful substances in them.

Options for dishes for the menu can be as follows (to choose from):

For breakfast:

• oatmeal with milk;
• cottage cheese with bread;
• fruit salad with yogurt;
• muesli with milk;
• 1 egg and raw vegetables.

• vegetable soup;
• lean meat;
• grilled vegetables;
• durum pasta.

For an afternoon snack:

• fruit and curd casserole;
• fruit and kefir smoothies;
• fruit salad with yogurt;
• pancakes with berries.

• baked fish;
• light vegetable salads with herbs;
• vegetables with cottage cheese;
• celery cocktails;
• boiled chicken breast.

Important! When compiling a daily diet using these meal options, it should be taken into account that it is balanced in terms of the composition of proteins, fats and carbohydrates. That is, it is necessary that all 4 saucers be different in composition, including vegetables, fruits, meat or fish and dairy dishes.

In accordance with these requirements, an approximate menu for the week may be as follows:

• breakfast - whole grain toast with cheese slices and tomato slices, coffee or tea;
• lunch - boiled vegetables with dressing from low-fat (up to 15%) sour cream;
• afternoon snack - fruit;
• dinner - fish baked with asparagus.

• breakfast - scrambled eggs with kefir, tea or coffee;
• lunch - boiled meat;
• afternoon snack - cinnamon pancakes, 150 ml of yogurt;
• dinner - vegetable stew.

• breakfast - muesli with dried fruits and yogurt, coffee;
• lunch - vegetable soup, dietary bread toast;
• afternoon snack - strawberry-banana smoothie with grated chocolate;
• dinner - tuna, cucumbers with herbs.

• breakfast - scrambled eggs with tomatoes, tea;
• lunch - ham;
• afternoon snack - cottage cheese with pieces of fruit;
• dinner - baked or stewed vegetables.

• breakfast - oatmeal with dried apricots, whole grain toast, tea;
• lunch - mushroom soup with vegetable broth;
• afternoon tea - milkshake with seasonal fruits, crackers;
• dinner - boiled salmon.

• breakfast - rye bread with slices of cheese, coffee or tea;
• lunch - stewed beef liver;
• afternoon snack - fruit and curd casserole, fresh orange juice;
• dinner - boiled beetroot salad with cheese.

• breakfast - 2 soft-boiled eggs, 2 slices of cheese, toast, coffee (tea);
• lunch - broth with several cubes of meat;
• afternoon snack - pancakes with berries;
• dinner - raw vegetables.

As a snack, it is recommended to use low-fat sour-milk drinks with the addition of pieces of non-starchy unsweetened fruits or sweet and sour berries. It is better to exclude salt and sugar, replacing them with spices and honey, respectively.

Creating and following the menu of the second week is always much easier, since junk food will already seem tasteless, and the taste buds will adapt to the lack of salt and sugar. The stomach will also quickly decrease in volume and small portions will be enough to saturate.

Getting out of the diet

When losing weight with most diet programs, the body experiences stress not only during the period of limited nutrition, but also during the exit from it. This is due to the fact that in both cases there is a change in the usual diet, in which all internal organs and systems are forced to readjust to a different mode of operation.

Losing weight on the "Saucer" diet is the most sparing in this regard, because if it is followed, the composition of the menu practically does not change, but only the size and number of servings decreases. In addition, after the end of the course, the need for overeating disappears, since the stomach decreases in size, and the body gets used to frequent and small meals. Therefore, the exit from the "Saucer" diet is a smooth return to the usual diet with a gradual increase in the amount of food consumed, and up to the indicator that will be as comfortable as possible in each case.

The volume and number of servings must be increased in much the same way as they were reduced. In this case, the following rules must be observed:

• you can make portions at your own discretion - fill the plates only with “healthy” foods, adhering to the principles of proper nutrition, or add high-calorie foods to the menu, but it should make up no more than half of the daily diet;
• you must first increase the daily calorie content of the diet to the norm (1500-1800 kcal) by adding high-calorie food or the number of meals, and only then - the size of the servings.

To prevent re-gaining excess weight, nutritionists recommend sticking to fractional meals and proper drinking regimen. You should also reduce the consumption of preservatives, dyes and other harmful additives.

Contraindications

Despite all the advantages of using the "Saucer" diet for weight loss, even such a healthy way to lose weight has a number of contraindications and limitations. It is strictly forbidden to limit your menu so significantly in the following cases:

• when carrying and feeding a child;
• during menopause or other hormonal disruptions;
• during the recovery period after a serious illness or surgery;
• in the presence of mental disorders of eating behavior (anorexia, bulimia).

It is not recommended to switch to such a diet or extend it for longer than 14 days for men who perform heavy physical work or bodybuilders who regularly train with strength loads. The prescribed four servings in such cases will not be enough to ensure the normal functioning of the body. But the principle of fractional separate nutrition will be useful in these cases, just the size of one serving should be larger.

It also does not make sense to lose weight on the "Saucer" diet with a clinical degree of obesity. Firstly, its duration is not enough to get rid of a significant amount of extra pounds. Secondly, such a diet will become too restrictive for a very obese person, therefore it will be accompanied by a debilitating feeling of hunger and can give quite the opposite result.